Egg Muffins with Bacon, Spinach, Cauliflower and Cheddar

Sometimes a grab-and-go breakfast makes life easier, especially for busy moms. When I was pregnant with Theo, I made several variations of these egg muffins (plus a ton of other food) and froze it all for the postpartum period. My preparation paid off in spades, as having an arsenal of frozen food made my life infinitely easier while caring for a newborn.


In those first few months, I ate countless egg muffins for breakfast or as a snack! I made a few more batches when I ran out, too. The muffins were satisfying, and more importantly, so easy to heat up and eat with one hand, which was quite useful while holding or nursing a baby.

My friend Jessie, who had recommended that I make egg muffins for myself while pregnant, had also had said that they were great for babies and toddlers to eat. She told me that her older son, with whom I share a birthday (many years apart!), loves them. Fast forward to Theo's experience with eating solids, and she was right! He adores egg muffins too. He tends to love any hand-sized or pancake-sized foods. They're mini just like he is. :) 

These muffins are great for breakfast, lunch or dinner, or a snack. They are very portable, so they are excellent grab-and-go option if you are out and about or if you need to send a packed snack or lunch somewhere with your child. 

6+ months – including kids and adults!
Makes 8 muffins
Prep time: 10 minutes
Cook time: 20 minutes


  • Optional: 3-4 slices of bacon (my favorite is by Applegate Organics, sold at Whole Foods) 
  • 5 egg whites
  • 2 whole eggs
  • ¼ cup unsweetened almond milk (or any other milk of choice)
  • ½ cup chopped baby spinach (preferably fresh)
  • ½ cup cooked Trader Joe’s riced cauliflower
  • ¼ - ½ cup shredded cheddar cheese (or any other cheese like mozzarella, colby jack, a combo, etc.)


  • Preheat the oven to 350F.
  • Cook the cauliflower rice as follows: place it in a microwave-safe bowl, cover it tightly with plastic wrap and microwave it on high for 3 minutes. Remove the bowl wearing oven mitts and uncover it slowly and carefully - beware of the steam! Set it aside. 
  • In a medium skillet, sauté the bacon on medium-high heat until it is cooked to your liking. Alternatively, just follow the instructions on the package, which include a microwave option.
  • Set the bacon aside on some paper towels to drain and cool. When it has cooled down enough to be handled, chop it into small pieces.
  • In a large mixing bowl, whisk together the egg whites and whole eggs.
  • Whisk in the milk, and then stir in the chopped spinach, cooked cauliflower rice, bacon and cheese.
  • Grease 8 cups of a silicone muffin pan with cooking spray (like Trader Joe's canola oil spray or olive oil spray) and then pour the egg mixture evenly into the muffin cups.
  • Bake the egg muffins for 20 minutes or until they are firm in the center. Remove them from the oven and serve them warm.


While this food could definitely work with BLW newbies (those in the first month or so of BLW), it may be slightly easier for older, more experienced BLW babies, like 7-8+ months, to both hold and eat.

If you do not live near a Trader Joe’s, you might be able to find riced cauliflower at another local store. If not, you can make it yourself using this technique. Alternatively, you can leave it out of the muffins, or even better, replace it with a different vegetable! Other vegetables that could work well include: broccoli, mushrooms, bell peppers, etc. Just make sure to cook them somehow (let me know if you need tips) and to drain any excess water released in cooking. Mushrooms in particular tend to release a lot of moisture!

A silicone muffin pan works best for this recipe. The muffins just slide right out with no residue. I highly recommend investing in a silicone pan, particularly to make egg muffins. I recently ruined a regular muffin pan by making egg muffins in it. The pan was well greased, too. So sad!

Turkey bacon, for those who don't eat pork, would work well in these muffins. If you want to make them vegetarian, eliminate the bacon altogether. If you want to make them dairy-free, just eliminate the cheese. ;) 

If you need some guidance about how to separate an egg white from a yolk, check out these videos. This is the old school way that I usually use, this is an interesting way that I want to try, and this Epicurious blog post describes all of the different ways it can be done.

The egg muffins will last in the fridge for 3-4 days and can be reheated in the microwave. 30 seconds is usually enough in my microwave.

After 3-4 days in the fridge, freeze any remaining muffins! I wrap each individually in aluminum foil and then put them all in a freezer-safe Ziploc bag with the date written on it. They should last in the freezer for about a month, and can be reheated in the microwave whenever you want to eat one. :) Enjoy!