FROM 30/10'S KITCHEN...

Cauliflower Breakfast Cups

Another Delicious 30/10 Recipe

RECIPE SUMMARY

 

Cauliflower Breakfast Cups

Makes 4 Servings: Counts towards ½ cup Vegetables, ½ Dairy Option, 1 Egg, ½ Egg White, 1½ oz. Meat

 

INGREDIENTS

 2 cups Cauliflower Florets, riced
 1 cup Spinach
 2 Egg Whites
 4 Eggs
 2 oz. Isernio’s Italian Chicken Sausage
 2 tablespoons Reduced Fat Feta Cheese
 1½ teaspoons Sea Salt
 1 teaspoons Pepper
 1¼ teaspoons Garlic Powder
 1¼ teaspoons Onion Powder

 

DIRECTIONS

1

Preheat the oven to 400°F. Line a baking sheet with parchment paper and spray with olive oil spray.

2

Place the cauliflower florets into a food processor and pulse for 4 to 6 seconds until the florets are riced.

3

Spread the riced cauliflower onto the prepared baking sheet and roast in the oven for 10 to 12 minutes and then reduce heat to 365°F.

4

Remove the cauliflower from the oven and place back into the food processor. Add the spices, egg whites, and spinach; pulse for 5-7 seconds until evenly blended.

5

Take a muffin tray and line each tin with parchment paper, pressing cauliflower into the sides of each tin to form a cup.

6

Add 1 tbsp. sausage and press until even, add a sprinkle of feta, and crack 1 egg in the cup. Repeat steps for remainder cups.

7

Place in the oven on the middle rack for 8-12 minutes until eggs are cooked to preference.

 

Ingredients

 2 cups Cauliflower Florets, riced
 1 cup Spinach
 2 Egg Whites
 4 Eggs
 2 oz. Isernio’s Italian Chicken Sausage
 2 tablespoons Reduced Fat Feta Cheese
 1½ teaspoons Sea Salt
 1 teaspoons Pepper
 1¼ teaspoons Garlic Powder
 1¼ teaspoons Onion Powder

Directions

1

Preheat the oven to 400°F. Line a baking sheet with parchment paper and spray with olive oil spray.

2

Place the cauliflower florets into a food processor and pulse for 4 to 6 seconds until the florets are riced.

3

Spread the riced cauliflower onto the prepared baking sheet and roast in the oven for 10 to 12 minutes and then reduce heat to 365°F.

4

Remove the cauliflower from the oven and place back into the food processor. Add the spices, egg whites, and spinach; pulse for 5-7 seconds until evenly blended.

5

Take a muffin tray and line each tin with parchment paper, pressing cauliflower into the sides of each tin to form a cup.

6

Add 1 tbsp. sausage and press until even, add a sprinkle of feta, and crack 1 egg in the cup. Repeat steps for remainder cups.

7

Place in the oven on the middle rack for 8-12 minutes until eggs are cooked to preference.

Cauliflower Breakfast Cups