Ingredients
6 eggs
1 cup grated cheese
½ cup frozen cauliflower rice (no need to thaw)
1 cup spelt flour
¼ cup olive oil
1 tsp baking powder
Salt & pepper
Method
Preheat oven to 180°C and line or grease a muffin tin.
Add all ingredients to a large bowl. Stir until fully combined into a thick batter.
Scoop into muffin cups, filling about ¾ full.
Bake for 20–25 minutes, until set and lightly golden on top.
Let cool slightly before removing from the tin.
Texture check
Too wet inside → bake 3–5 minutes longer
Too dense → next time add 1–2 tbsp milk or yogurt for a lighter crumb
Why parents love this
Protein + fats → help keep kids full through the school day
Hidden veg without resistance
Freezer-friendly and batchable
Works for breakfast, lunchboxes, or after school
Storage & safety
Fridge (sealed container): up to 3 days
Freezer-safe up to 1 month (For best texture and flavor. Can be kept longer if well-sealed.)
