Kevin's Natural Foods

Mashed Cauliflower Cups

If you’re in need of a savory snack, look no further. These cheesy cauliflower cups are what meal prep dreams are made of. Simply combine a few ingredients and bake to golden brown perfection!

Prep Time 5 Minutes
Cook Time 25 Minutes
Serves 6 Servings
This Recipe Uses

Kevin's Mashed Cauliflower Side


1 package Kevin’s Natural Foods Mashed Cauliflower
2 large eggs
1/2 cup finely diced red pepper
1/2 cup shredded parmesan cheese of your choice, plus more for topping
1/2 cup whole wheat breadcrumbs
2 tablespoons sliced green onions
1/2 teaspoon garlic powder
1/4 teaspoon freshly ground black pepper

Recipe Developed By:
Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices


  • 1

    Preheat oven to 375ºF.

  • 2

    Combine all ingredients together in a large bowl and stir until combined.

  • 3

    Scoop mixture over heavily greased muffin tins until almost full. Top with a sprinkle of parmesan cheese over each cup.

  • 4

    Bake for 20-25 minutes until golden brown on top.

  • 5

    Let cool in pan for 5 minutes before gently transferring to a serving tray.

  • 6

    Store in fridge for up to 4 days or freeze up to 3 months. Feel free to enjoy hot or cold!

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