Ideal Protein Recipes |1 min read

Cauliflower Egg Bites

Print Friendly, PDF & Email
cauliflower egg bites on a plate


  • 2 tbsp riced cauliflower
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tbsp olive oil
  • ½ bell pepper, finely chopped
  • ½ onion, finely chopped (P2/P3)
  • 1 tsp minced garlic
  • 1 egg
  • P2/P3 optional: 1 oz chopped turkey bacon, 1 oz cheddar cheese


  1. set the oven to 350 F.
  2. spray a muffin pan with olive oil or avocado oil cooking spray.
  3. Chop the bell pepper and onion and sauté with olive oil. Meanwhile, steam or microwave the cauliflower rice.
  4. In a small bowl, mix together the cauliflower, seasonings, and veggies.
  5. Spread the mixture in the muffin pan, and press an indent in the middle of the mixture for the egg.
  6. bake (without the egg) for 10 minutes.
  7. After 10 minutes, take the muffin pan out of the oven and crack the egg on top of the mixture. Add salt and pepper to your liking.
  8. Place the pan back in the oven, and bake for 10 minutes for a runny egg, or 15 minutes for a hard egg. Oven temperatures and cooking times vary.
  9. P2/P3, add 1 tbsp chopped turkey bacon and 1 oz of cheddar cheese.
Leave a comment:

Your email address will not be published. Required fields are marked *