Mini Cauliflower Goat Cheese Frittatas

Because we all need to be a bit basic sometimes, ya get me?

There are weeks when my brain is BURSTING with creativity. Like, I need to get these 10 recipe ideas outta me before my brain explodes, kind of creativity. That kind of week means that if I meal prep a recipe, it might sit in my fridge and I might also waste hours cooking. But then there are the weeks when I just need to get delicious food in me and have zero time to spare to even THINK about my next meal.

And for those kind of “brainless” weeks, this recipe is perfect.

Now, a quick, healthy, and delicious breakfast is something we all love and desire to aspire to. And I have created plenty of sweet options to make breakfast a breeze. Last week, I even whipped up this quick sweet muffin that you can make IN THE FREAKING MICROWAVE! But what happens if you are like me and are on a totally savory breakfast kick? Well, friends, here comes the mini frittata to satisfy all of your savory breakfast dreams.

Now what is a mini frittata, you might ask? Well, it is essentially a mini muffin made of eggs, stuffed with goodies, and baked in the oven. They’re quick to make (I love to make them for Sunday meal prep), easy to store for the week, and pop a couple to have as a breakfast.

Now, you are probably also wondering why I would possibly throw cauliflower into the mix of these frittatas. Well, friends, the whole reason I was inspired to create these was because of our good friend Trader Joe’s. I recently reviewed their new mini cauliflower and swiss cheese frittatas. While I loved them so much, they had some less than stellar ingredients. Plus, I was up for any kind of recreation challenge.

Surprisingly the cauliflower rice adds some bulk to the muffin and makes them super fluffy. Similar to the originals, I also added some sauteed onions and cheese to the party. I am not the biggest fan of Swiss cheese, so I topped these guys with goats cheese. Feta would work as well, although feel free to stick to the original and add the Swiss.

Simply cook the rice, add it to beaten eggs, and bake! I use this silicone muffin tray to make taking out the muffins a breeze. Because I don’t think there is anything worse than a stuck muffin… correct me if I’m wrong.

These guys are perfect on their own, but I love them with some avocado and an arugula side salad. Or if you’re a carb lover, add on that BREAD. I won’t judge.

Yields 12 muffins

Mini Cauliflower Goat Cheese Frittatas

15 minPrep Time

30 minCook Time

45 minTotal Time

Save RecipeSave Recipe


    for the cauliflower rice mixture
  • 1/2 tablespoon avocado oil (or other oil/fat)
  • 1 small yellow onion, chopped
  • 1 cup cauliflower rice (can be fresh or frozen)
  • 1 clove garlic, minced
  • 1/2 teaspoon dried thyme
  • salt + pepper
  • frittatas
  • 12 eggs (or 8 eggs and 1 cup egg whites)
  • 1/4 cup almond milk
  • salt+pepper
  • 2 ounces goat cheese (or feta cheese)


Preheat the oven to 350 fahrenheit. Spray 12 cups of a muffin tin with nonstick cooking spray.

Heat oil in a large skillet over medium heat. Add onion and cook, stirring occasionally, until starting to brown, 2 to 4 minutes. Add cauliflower rice and cook until just tender, about 2-3 minutes. Add garlic, thyme and season salt and pepper. Stir and remove from heat.

While cauliflower is cooking, whisk together eggs (and egg whites, if using), almond milk, salt, and pepper. Allow the rice mixture to cool a bit (as to not scramble the eggs) before adding it to the egg mixture. Stir to combine. Add egg mixture to muffin tins. Add feta/goat cheese to the tops of the muffins, if using.

Bake for 25-30 minutes, or until the eggs are set and puff in the tin. Allow frittatas to cool for a few minutes before running a butter knife around the edge of the tin to loosen. This recipe makes 6 servings (2 muffins each) but can easily be adjusted to make more or less. EAT



1777 cal


25 g


29 g


328 g
Click Here For Full Nutrition, Exchanges, and My Plate Info

Leave a Reply

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

Rate this recipe: