Spinach & Cauliflower Breakfast Muffins

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.