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
INGREDIENTS
- 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
INSTRUCTIONS
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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.
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Preheat the oven to 175 degrees Celsius (350 degrees Fahrenheit)
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Spray a muffin tray with cooking spray
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In a bowl whisk together the eggs, almond milk, salt, nutmeg, garlic and mustard powder. Add in the cauliflower rice.
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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.
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Bake in the oven for 25 minutes until the edges are lightly browned and the tops are fully set.
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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.