Lindsay's Cauliflower Cheesy Egg Cups

Eggs are my all-time favourite.

I know - not chocolate (although anything cacao-based comes close second), not pizza, not my husband (just kidding). Eggs. 

I have a (foodie) love affair with eggs. They are versatile and instantly satisfying. Give them to me poached, fried, shirred, scrambled, soft-boiled, hard-boiled, in a frittata, quiche, sauce, cake... and I'll be content. One of my favourite things to do is to top anything with a poached egg for extra nutrition and deliciousness.

Yes, eggs are marvellous. (I'm sure you already knew that, you must have, how could you not?)

 Organic free-range eggs, cream and ground white pepper... the making of something brilliant.

Organic free-range eggs, cream and ground white pepper... the making of something brilliant.

Little ovals of goodness

There was a time not so long ago where the general public were advised not to eat more than one egg a week so as to combat high levels of cholesterol. Fortunately, modern research has corrected this misconception on a number of levels. You can read more about why cholesterol is important and how to healthily manage cholesterol levels here.

Why are eggs so great?

They are a complete protein. Eggs contain the 9 essential amino acids and 13 essential vitamins that we need for DNA repair, enzyme production, and a whole lot of other stuff essential to good health. We cannot make these proteins ourself, they must be taken from our environment.

Eggs contain Vitamin D. The beautiful bright orange yolk is one of few foods that naturally contain Vitamin D, which helps us to maintain strong bones and teeth, gorgeous skin, fight disease and infection, and lower blood pressure.

Eggs are high in choline. Choline is vital for a healthy, high-functioning brain; playing a role in increasing memory, improving mood and concentration. This is one reason why eggs are a very important part of a pregnant and breast-feeding woman's diet, as the nutrients in her body are feeding the brain of the developing baby.

They are satiating. I find eggs a perfect snack, especially paired with a carrot or some cheese and nuts - the fats and protein keep me full and energised until my next meal. 

Okay, enough about eggs, it's time for an egg recipe...

Lindsay's Cauliflower Cheesy Egg Cups

Named after our successful candidate in the "secret ingredient" competition, Lindsay's Cauliflower Cheesy Egg Cups are a mouthful to pronounce and a mouthful to eat. A well-rounded piece of nutrition, they combine the protein of eggs, healthy fats of the cream and cheese, the fibre of the linseed, and the phytonutrients of the secret ingredient - cauliflower. They are a perfect breakfast on-the-go, mid-morning or -afternoon snack. 

Creamy - and slightly reminiscent of macaroni cheese - the smoked paprika adds depth of flavour and salty feta adds zing to these little morsels. A much tastier and healthier option than a white flour muffin or sugary biscuit. Your mind and body will thank you.


1/2 a small head of cauliflower, cut into florets

2T dried thyme

1T smoked paprika

10 eggs

1/3C cream

1t sea salt

2T ground linseed

1C grated Colby cheese

125g crumbled feta

Freshly ground black pepper


  1. Preheat oven to 180 degrees celsius and line a baking tray with baking paper. Grease and line a muffin tray.
  2. Combine cauliflower, thyme and smoked paprika on the baking tray and dry-roast in the oven for 20 minutes or until cauliflower is cooked.
  3. Meanwhile, whisk the eggs, cream, salt, white pepper and linseed together. Add the grated cheese and mix until combined.
  4. Distribute equal amounts of cauliflower into each muffin cup, followed by the egg mixture, followed by the crumbled feta cheese and freshly ground black pepper.
  5. Bake in the oven for 20 minutes, or until egg cups have risen well and are no longer wobbly to touch.