Cauliflower Crust Egg Cups Recipe

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Carter Côté Modified: March 22, 2022
Cauliflower Crust Egg Cups Recipe

How To Make Cauliflower Crust Egg Cups

These cauliflower crust egg cups made from cheese, eggs, cauliflower, broccoli, and a bunch more greens give you a healthy on-the-go filling dish.

Preparation: 15 minutes
Cooking: 55 minutes
Total: 1 hour 10 minutes



  • 1headcauliflower,medium to large
  • 1tspsalt
  • 1tbspolive oil
  • 1tspgarlic powder
  • cuponion,diced
  • cupparmesan cheese,grated
  • salt and pepper,to taste
  • 6eggs,whisked, separate into a batch of 2 and a batch of 4

Optional Toppings:

  • tomato
  • fresh basil
  • fresh spinach
  • broccoli
  • cheddar cheese


  1. Preheat oven to 375 degrees F.

  2. Using a food processor or a cheese grater, grate the cauliflower until fine or “riced.”

  3. Transfer the riced cauliflower to a large microwave-safe bowl, sprinkle with salt and microwave for 5 minutes. This will steam the cauliflower to help you remove the moisture.

  4. Allow cauliflower to cool and transfer into a second bowl lined with a thin towel (cheesecloth and paper towels will also work). Wrap the cauliflower tightly and squeeze out the liquid. You may need to switch towels to ensure as much liquid has been removed as possible.

  5. Return the cauliflower to your large bowl and add olive oil, garlic powder, onion, parmesan, salt, pepper, and 2 of the eggs. Combine well.

  6. Line a lightly greased muffin tin with the cauliflower mixture, using your fingers to press it firmly into the bottom and sides, creating a crust.

  7. Bake for 20 to 30 minutes, or until the crust turns golden brown.

  8. Pour the remaining whisked eggs evenly into the cauliflower cups, then add toppings of your choice.

  9. Bake an additional 15 to 20 minutes or until eggs are cooked through.

  10. Allow to cool slightly before serving.

  11. Enjoy!


  • Calories: 142.59kcal
  • Fat: 8.75g
  • Saturated Fat: 3.14g
  • Trans Fat: 0.02g
  • Monounsaturated Fat: 3.87g
  • Polyunsaturated Fat: 1.14g
  • Carbohydrates: 6.53g
  • Fiber: 2.11g
  • Sugar: 2.33g
  • Protein: 10.31g
  • Cholesterol: 165.58mg
  • Sodium: 355.82mg
  • Calcium: 146.22mg
  • Potassium: 360.25mg
  • Iron: 1.30mg
  • Vitamin A: 86.03µg
  • Vitamin C: 43.87mg
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