Cheesy Bacon Cauliflower mini frittata bites

Cheesy Bacon and Cauliflower frittata mini bites

These cheesy bacon cauliflower  frittata bites pack in some veg but are still less than 1g carbs per portion.  These taste just like a quiche without the pastry crust and are super quick to whip up a batch to keep in the fridge for a quick protein packed low carb breakfast, packed lunch or a portable snack.  These are equally delicious served warm or straight from the fridge or lunch box.

To cook use a mini or standard size silicon muffin tin placed on a baking tray for stability.  These tend to stick in a metal tin so it is well worth investing a few pennies in the silicon version (and they are easier to wash up too!)



Cheesy Bacon Cauliflower Frittata bites

Makes 24 mini frittata bites or 12 standard muffin size

Carbs per serving: <1g carbs per mini bite

Cheesy Bacon Cauliflower Frittata bites

Cheesy bacon and cauliflower


  • Cooking spray
  • 1 medium cauliflower grated into 'cauliflower rice' in the food processor
  • salt to season
  • 30mls water
  • 3 eggs
  • 100g cheddar cheese, grated
  • 4 rashers of cooked bacon, chopped into small pieces


  1. Preheat oven to 200 degrees and spray muffin tin with cooking spray
  2. In a saucepan with a lid, steam the cauiflower rice in the water for about 10 minutes until softened.   Allow to cool.
  3. In a large bowl, combine the eggs and cheese and mix thoroughly then fold in the cooled cauliflower rice.
  4. Divide the bacon pieces between the muffin tins.
  5. Fill the muffin tins 3/4 full with the cheesy, cauliflower egg mixture.
  6. Bake for 20 minutes, until the centre is set and the top golden brown



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