⏱ 45 min total

Breakfast Cauliflower Egg Cups

Name: Breakfast Cauliflower Egg Cups
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 serving
Ingredients: ¹⁄₁₆ head medium Cauliflower; ¹⁄₁₆ large Egg; ¹⁄₁₆ cup, shredded Cheddar cheese; 0.02 cup Parmesan cheese; ¹⁄₁₆ tsp Salt; ¹⁄₁₆ dash Black pepper; ¹⁄₁₆ tsp Garlic powder; 1 medium Egg

Per 1 serving · 104 g · 8 ingredients

Calories

108

5%
of a 2,000 cal day

Protein
8.8g
32% of calories
Carbs
3g
11% of calories
Fat
6.8g
56% of calories

Portion

At a glance

One serving of Breakfast Cauliflower Egg Cups (104 g) has 108 calories, with 8.8 g of protein, 3 g of carbohydrates and 6.8 g of fat. Most of its energy comes from fat (56% of calories). It is high in Vitamin C (26% DV), riboflavin (b2) (22% DV) and Vitamin B12 (21% DV). Keep an eye on cholesterol, which provides 62% of the daily value.

Per 100 g

103cal

low energy density

Protein per 100 cal

8.2g

Net carbs

carbs minus fiber

Fiber

1.1 g sugar

High in

20%+ of the daily value

Vitamin C26%
Riboflavin (B2)22%
Vitamin B1221%
Pantothenic acid22%
Choline30%
Phosphorus22%

Good source of

10–19% of the daily value

Vitamin A10%
Vitamin B614%
Folate (B9)13%
Iron14%

Watch

20%+ of the daily value

Cholesterol62%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 30 min

1
Preheat the oven to 350°F. Lightly spray a 12-hole muffin tin with cooking oil or grease with butter, then wipe off any excess.
2
Pulse the cauliflower in a food processor until it forms a fine 'rice', leaving some larger pieces if necessary. Avoid over-processing.
3
Measure 3 cups of cauliflower rice into a microwave-safe bowl and heat for about 8 minutes until soft. Alternatively, steam until soft. Let cool for 5 minutes.
4
Using paper towels or a cloth, squeeze out as much liquid as possible from the cauliflower.
5
Return the cauliflower to the bowl, ensuring no liquid remains. Add the whisked egg, cheeses, salt, and garlic powder. Divide the mixture into the muffin holes, pressing firmly to create cups.
6
Bake for 15-20 minutes until the cheese is melted and cups are golden. Remove from the oven, crack an egg into each cup, season with salt and pepper, and bake for another 10-15 minutes until the eggs are cooked to your liking.
7
Let the cups cool for 5 minutes before handling. Slide a knife around the edges and gently lift them out with a fork.

Vitamins & minerals

Amounts for 1 serving (104 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	93 μg	10%
Vitamin C	24 mg	26%
Vitamin D	1 μg	7%
Vitamin E	1 mg	4%
Vitamin K	8 μg	7%
Thiamine	0 mg	3%
Riboflavin (B2)	0.3 mg	22%
Niacin	0.3 mg	2%
Vitamin B6	0.2 mg	14%
Folate (B9)	52 μg	13%
Vitamin B12	1 μg	21%
Pantothenic acid	1 mg	22%
Choline	164 mg	30%

Minerals

Nutrient	Amount	% Daily Value
Calcium	91 mg	9%
Iron	1 mg	14%
Potassium	220 mg	5%
Magnesium	15 mg	4%
Phosphorus	152 mg	22%
Zinc	1 mg	9%
Copper	0.1 mg	6%
Manganese	0.1 mg	4%
Selenium	17 μg	31%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.5 g	—
Aspartic acid	1 g	—
Beta carotene	5 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	0.5 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.5 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.5 g	—
Polyunsaturated fats	1 g	—
Proline	0.5 g	—
Retinol	93 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 108 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

20min
Walking (3.5 mph)
13min
Cycling (moderate)
9min
Running (6 mph)
15min
Swimming laps

Common questions

How many calories are in Breakfast Cauliflower Egg Cups?

One serving of Breakfast Cauliflower Egg Cups (1 serving) has 108 calories, which works out to 103 calories per 100 g. That is about 5.4% of a 2,000-calorie day.

Are Breakfast Cauliflower Egg Cups high in protein?

Not especially. It has 8.8 g of protein per serving, and protein supplies 32% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Breakfast Cauliflower Egg Cups keto-friendly?

It is hard to fit into a strict keto diet. One serving has 2 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Breakfast Cauliflower Egg Cups?

336 mg per serving.

How much sugar is in Breakfast Cauliflower Egg Cups?

1.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (104 g)

Calories108

% Daily Value*

Total fat 6.8g	9%
Saturated fat 2.8g	14%
Trans fat 0.1g
Cholesterol 185mg	62%
Sodium 336mg	15%
Total carbohydrate 3g	1%
Dietary fiber 1g	4%
Total sugars 1.1g
Protein 8.8g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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