Dairy Free Egg Muffins

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.

A white plate filled with Dairy Free Egg Muffins.

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!

A carton of eggs and chopped veggies in bowls.

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.

Cauliflower rice and partially assembled egg muffins.

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.

Several Dairy Free Egg Cups on small white plates.

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!

Two Dairy Free Egg Bites on a small plate with a fork.

Additional Dairy Free Egg Recipes:

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

A white plate filled with Dairy Free Egg Muffins.

Dairy Free Egg Muffins

Yield: 12 muffins
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

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 and freezer friendly.


For the veggies:

  • 1 tablespoon olive oil
  • ½ cup chopped onion 
  • 3 cloves garlic, minced
  • 2 cups riced cauliflower*
  • ¼ teaspoon fine sea salt
  • 1 ½ cups lightly packed baby spinach leaves, roughly chopped
  • ½ cup dairy free shredded cheese of choice

For the egg base:

  • 8 large eggs                       
  • 3 tablespoons oat milk
  • ½ teaspoon fine sea salt
  • ¼ teaspoon pepper
  • pinch of ground nutmeg


  1. Preheat the oven to 350ºF. Generously grease a 12 cup muffin tin with nonstick spray and set aside.**   

For the veggies:

  1. Add the olive oil to a large skillet set over medium heat. When hot, add in the onion and cook for about 2 to 3 minutes, until softened. Add in the garlic and cook for 30 seconds, until fragrant. 
  2. Stir in the riced cauliflower and salt and continue to cook for about 3 to 4 minutes, until softened. Add the spinach and cook until wilted. Remove from the heat, then stir in the cheese. Taste and season with additional salt / or pepper as needed.
  3. Evenly distribute the mixture in the prepared muffin pan (the tins should be about ½ to a little under ½ of the way full).

For the egg base:

  1. In a medium-large bowl, whisk together the eggs, milk, salt, pepper and nutmeg until smooth and well combined.
  2. Pour the egg mixture evenly over the veggies in the muffins tins, filling them about ¾ of the way full. 
  3. Bake for about 15 to 20 minutes, until the centers are just set and only jiggle just a tad if you give the pan a gentle shake. Keep an eye on the muffins closely as they can go from cooked to overcooked quickly! 
  4. Let cool for about 10 minutes, then run a butter knife around the edges if needed to help loosen. Enjoy immediately or transfer to a wire rack to cool.


*Add cauliflower florets to the bowl of a food processor and pulse until riced - i.e. it looks kind of like the texture of couscous. 

**Let’s talk about sticking: I know a lot of people have trouble with egg muffins sticking to their muffins tins. After lots of experimenting, I’ve found it REALLY comes down to your pan. If you are using an older pan that doesn’t have a great nonstick coating, the muffins are going to stick no matter how well you grease the tins (I’ve actually had to throw out pans because it was so bad). Instead, I would HIGHLY encourage you to use a very nonstick pan (this is the one I have (<--- affiliate link!) and I don’t have problems as long as I use this tin). Alternatively, silicone baking cups or a silicone muffin tin also work great. 

See the post above for info on substitutions and how to store.

Nutrition Information:
Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 92Total Fat: 6gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 129mgSodium: 226mgCarbohydrates: 3gFiber: 1gSugar: 1gProtein: 6g

Nutrition data shown is an estimate provided by an online calculator and is for informational purposes only. It should not be considered a substitute for a medical professional’s advice.

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.