Cauliflower Egg Bites

Easy. Breezy. Cheesy.

Photography By  The Eclectic Kitchen

Photography By The Eclectic Kitchen

As much as The Eclectic Kitchen and I would love to watch our kids devour vegetables on the reg, the reality is that it doesn’t always happen! I always try to serve and incorporate new and favorite vegetables into my toddler’s meals, but somedays, he’s just not into it! These Hidden Cauliflower egg bites are my “veggie insurance policy”! I never want to trick him into eating vegetables, but it does make me feel good to know that he’s getting every fiber and minerals in his diet while enjoying these cheese egg cups! I encourage you to try these little gems and please let us know how you like them!

Hidden Cauliflower Egg Bites

Recipe by: Skylar Edberg in collaboration with The Eclectic Kitchen

Yield: 12 egg cups

Prep time: 10 minutes

Cook time: 25 minutes


2 cups riced cauliflower, if using frozen, thaw and drain/dry very well.

2 teaspoons onion powder

½ cup cottage cheese

6 eggs, beaten

1 cup grated cheddar cheese

2 tablespoons parmesan cheese

½ teaspoon kosher salt (Omit for children under 1 year)

¼ teaspoon black pepper (Optional)

Additional vegetables for topping if desired such as mushrooms, tomatoes or spinach.


Preheat oven to 350 degrees and grease a non-stick muffin tin with non-stick cooking spray.

In a large bowl using a rubber spatula, combine cauliflower rice, onion powder, cottage cheese, eggs, cheddar cheese, parmesan cheese, salt and pepper until well combined.

Spoon the mixture into the prepared pan, filling each well about ¾ full. Top with any additional toppings and bake for 15-20 minutes until the center of the muffin springs back when touched gently. Removed the egg cups from the oven and allow to cool in the pan for about 7 minutes before serving. Store the egg cups in an airtight container for up to 3 days in the refrigerator of 1 month in the freezer.