Creamy, healthy and easy to make, these delicious dairy free egg muffins are perfect for the whole family! Packed with hidden veggies and perfect for meal prep, they make for the best grab-and-go breakfast. Gluten free, vegetarian and freezer friendly.

This post is sponsored by the North Carolina Egg Association. You can follow them on Twitter, Facebook, Instagram or Pinterest for more egg-related goodness!

Raise your hand if you eat the same old breakfast over and over. 

For me, it’s peanut butter toast. And while certainly delicious, I always feel better when I have something a little more substantial in the morning.

Which brings us to today. And these delightful dairy free egg muffins!

Both make ahead and freezer friendly, you can prep batches on the weekend so a healthy breakfast is ready to go with just a quick reheat in the microwave. 

Now, I’ve experimented a lot with egg muffins (or mini frittatas, if you like), and sometimes find the texture to be a bit off-putting. 

BUT. We’re solving that problem with the addition of a secret ingredient: cauliflower rice.

Which not only helps bind the muffins together but also gives them an awesome light, creamy and not-at-all spongy texture. 

And if you have picky eaters on your hands, have no fear. The cauliflower sort of melts / disappears right into the muffins. It’s there, but not really. Tricky, tricky!

Why Eggs Are Awesome

So, let’s back it up and talk about eggs for a quick second. We absolutely LOVE eggs at our house and enjoy them frequently for both breakfast and dinner.

{PS – contrary to popular belief, eggs are NOT a dairy product – you can read more about this in my instagram post on the topic).

Anyway, packed with about 6 grams of high-quality protein per egg, they’re a fantastic way to start the day, giving you plenty of energy and keeping you fuller longer. 

Not to mention that they’re packed with essential nutrients – such as choline, lutein and zeaxanthin – which help boost muscle, brain and eye health. 

All of which is why I’m proud to partner with the North Carolina Egg Association on this post, as part of a campaign to promote #Weggsday <— you know, like meatless monday but instead with eggs on wednesdays. 

Not gonna lie, I love a good nerdy play on words! 

And if you enjoy eggs on Wednesdays, show off what you’re making on social media using the #Weggsday hashtag.

Egg Muffin Substitutions

Now, let’s get back specifically to these dreamy egg muffins.

But before we chat about different options, let me say one thing first.

I wouldn’t substitute the riced cauliflower as it helps give them a more light and airy texture. 

I tried these multiple times without the riced cauliflower (and just used different veggies instead) and we didn’t like them anywhere near as much. So take that as you will!

Now, let’s talk about other swaps:

• Feel free to use a different dairy free milk in place of the oat milk. With that said, I personally like to use something with a bit more body (such as oat milk or canned coconut milk), as it results in a creamier final texture.
• Don’t want to use any dairy free cheese? Try mixing in ½ cup of either cooked chopped bacon or crumbled breakfast sausage. 
• Not feeling the spinach or have picky kiddos? Leave it out entirely. Alternatively, you can use a different green of choice, like baby kale or baby arugula. 
• And finally, while the onion does add lots of flavor, you could absolutely use some bell pepper instead.

Tips & Tricks

1. I get approximately 4 cups riced cauliflower from one medium-sized head (keep in mind you only need 2 cups riced cauliflower for a batch of these muffins). You can either freeze the extra or just use about half a head for this recipe.
2. Be sure that your veggies are fully cooked AND seasoned to your liking before transferring them to the muffin tins. The veggies won’t cook any further while the muffins bake and you want to make sure everything is nice and seasoned for best flavor. 
3. Keep an eye on your muffins toward the end of the bake time as you don’t want to overcook them (which will result in a dry, spongy texture). You want them to be just set before removing. 17 minutes is perfect for me, but this will vary in different ovens.

How To Store

Fridge: Let the muffins cool completely then store in an airtight container in the fridge. They’ll keep for about 4 days. 

Freezer: Let the muffins cool completely then transfer to an airtight container. They’ll keep in the freezer for up to 3 months. When ready to enjoy, let them thaw in the refrigerator before reheating. 

To Reheat: Place 1 to 2 muffins on a paper towel and warm briefly in the microwave. I usually do about 30 to 40 seconds for 2 muffins, but this can vary. 

Just be sure to only warm them briefly – eggs can get rubbery if they are reheated for too long!

Additional Dairy Free Egg Recipes:

• Dairy Free Frittata
• Dairy Free Breakfast Casserole
• Dairy Free Crustless Quiche
• Dairy Free Quiche
• Southwest Egg Scramble
• Dairy Free Deviled Eggs (No Mayo)

Did you make this recipe? Rate and review it down below! I’d love to hear from you.

This post is sponsored by the North Carolina Egg Association. I received compensation for writing this post, however all opinions and content are completely my own.