Egg and Cauliflower Muffins


A savoury option for your little sweeties. 

This recipe is super versatile depending on what you have in your fridge, and is a great way expose your kids to new vegetables, or sneak in a couple of extra portions to their daily diet! 

All children's recipes are contributed by Amy Judd (NZ Registered Dietitian)

Makes 6 muffin-sized


  • ¼ medium cauliflower (150g)
  • 4 eggs, whisked
  • 1 cup leftover rice
  • 1 cup grated cheese
  • Salt and pepper
  • Spring onion, sliced or cherry tomatoes, halved (optional)


  1. Preheat oven to 180°C. Grease a medium muffin pan or silicone muffin tray.
  2. Dice the cauliflower into rice-sized pieces or alternatively blitz in a food processor
  3. Stir in eggs, rice, cheese and season with salt and pepper. Distribute mixture evenly between the muffin pans
  4. Top with sliced spring onion or cherry tomato if using. Bake for 15-20 minutes until cooked through.
  5. Serve warm, or store in fridge for up to 3 days.

Amy's Top Tip: Swap cauliflower for other grated veggies of choice e.g. carrot, zucchini, corn