Cauliflower Cup on a brown plate with cucumber garnish off to the side.

Cauliflower Cups

Last updated: July 2021

If you are looking for an on-the-go low-carb breakfast, these cauliflower cups are a must! They can be made ahead of time and reheated so that they can be enjoyed warm. For a more complete breakfast, pair cauliflower cups with a cup of fresh berries.

Makes 12 servings
Serving size: 1 muffin
Prep time: 10 minutes
Bake time: 30 minutes

Ingredients for cauliflower cups

  • 3 cups riced cauliflower
  • 3 eggs
  • ¾ cup mozzarella cheese
  • ¼ cup milk
  • 1/8 tsp salt
  • 2 tbsp parmesan cheese (sprinkle on top of cauliflower cups)

Directions for cauliflower cups

  1. Preheat oven to 355 degrees.
  2. Spray muffin tin with non-stick cooking spray.
  3. In a large bowl, mix together all ingredients (except parmesan cheese): riced cauliflower, eggs, mozzarella cheese, milk, and salt.
  4. Use a cookie scoop to fill each muffin cup 2/3 of the way full.
  5. Top each cauliflower cup with parmesan cheese.
  6. Bake at 350 degrees for approximately 30 minutes.
  7. Enjoy cauliflower cups while they are warm!

By providing your email address, you are agreeing to our privacy policy.

Nutrition facts

Per Serving

  • calories: 51
  • carbohydrate: 2g
  • fat: 3g
  • fiber: 5g
  • potassium: 111mg
  • sodium: 115mg
  • sugar: 1g

Disclaimer: Type2Diabetes.com does not provide any express or implied warrant toward the content or outcome of any recipe.


Join the conversation

or create an account to comment.

Community Poll

Has diabetes changed your exercise routine?