These Cauliflower Rice Breakfast Muffins are a cross between a mini frittata and a muffin. They are packed with fibre and protein and can serve as a great breakfast or snack for hormonal control and to help in a pcos friendly lifestyle as well as help the root cause of your PCOS.
Eating a diet rich in fibre helps your gut health and it will also avoid spikes in your blood sugar – thereby helping you reduce your insulin resistance.
This recipe uses plant based milk. Feel free to substitute for normal milk but for those who suffer from acne I highly recommend sticking to plant based milks. If you want to learn more about your PCOS you can join my PCOS blueprint group coaching program
- 5 eggs
- 1/4 cup almond milk
- 1/4 tsp salt
- 1 tsp mustard powder
- pinch of nutmeg (optional)
- 1 medium size cauliflower head
- 2 garlic cloves minced
- 1/4 cup red onion
- 1 1/4 cups diced ham
- 1 1/2 cups spinach roughly chopped
Wash and thoroughly dry cauliflower, then remove all greens.
- Cut into small pieces and use the grater attachment of your food processor to grate the cauliflower into “rice.”
- Transfer to a clean towel or paper towel and press to remove any excess moisture, which can make your dish soggy.
Preheat the oven to 175 degrees Celsius (350 degrees Fahrenheit)
Spray a muffin tray with cooking spray
In a bowl whisk together the eggs, almond milk, salt, nutmeg, garlic and mustard powder. Add in the cauliflower rice.
Place a spoonful of the ham, red onion and spinach into the bottom of 9 muffin cups. Pour the egg and cauliflower mixture over top of each and then top each muffin with the remaining ham and spinach.
Bake in the oven for 25 minutes until the edges are lightly browned and the tops are fully set.
Run a spatula around each muffin to loosen and then place on a wire rack to cool
If you head over to my Instagram account you will see lots more information about the benefits of cauliflower in PCOS.