Cauliflower Muffins Recipe – Just 5 Ingredients!

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Cauliflower Muffins recipe with just 5 ingredients that don’t include grains or flour! Perfect for a healthy, low-carb snack or side with breakfast or dinner.

Cauliflower muffins stacked near a plate

Amazing cauliflower does it again! It stands in for grain to make this cauliflower muffins recipe grain-free, flourless and gluten-free, not to mention low-carb and keto-friendly.

It’s no surprise. We’ve put cauliflower rice to the test before, making curried cauliflower rice, cauliflower grits, and cheesy cauliflower pizza bites all with fantastic results.

So, do these taste good too?

A resounding YES! They have the texture and flavor profile of hash browns or tater tots and are the perfect side for breakfast or dinner!

Once you’ve fallen in love, check out Broccoli Muffins with Cheddar Cheese which are a variation of this recipe that uses riced broccoli!

How to Make Cauliflower Muffins Recipe

To make this recipe, combine riced cauliflower, diced onion, shredded cheddar cheese, Italian seasoning, and egg. Scoop into muffin tins and bake. It’s very easy if all the ingredients are already prepped.

Keep packages of cauliflower rice in your refrigerator or freezer for impromptu cauliflower egg muffins anytime.

Cauliflower rice in ziplock bags 1 cup portions

Using muffin tins makes the cooking process very, very easy. Regular or mini muffin tins coated to prevent sticking will work. We are partial to the mini size which cooks quickly and also becomes bite-sized. It’s the same thinking we used for our Zucchini Egg Muffins recipe.

Note that pressing down with the back of a spoon or fingers will compact the mixture for a nice firm muffin that does not easily crumble.

Two fingers pressing down on cauliflower egg muffins to compact the mixture

Have these for a healthy snack.

Cauliflower Egg Muffins Recipe on a plate

Or, as a side for breakfast or dinner….if you have any left after you pull them out of the oven. 🙂

Video for Cauliflower Muffins

Check out this quick recap of the process.


Please rate this recipe and tag @DinnerMom on social media. We love to see what you are cooking up.

Cauliflower Egg Muffins on a plate
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5 from 3 votes

Cauliflower Muffins Recipe

Cauliflower Muffins recipe with just 5 ingredients that don't include grains or flour! Perfect for a low-carb snack or side with breakfast or dinner.
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Snack
Cuisine: American
Servings: 8 servings
Calories: 77kcal


  • 2 cups cauliflower rice
  • 1/4 cup onion diced
  • 1 cup cheddar cheese shredded
  • 1 teaspoon Italian seasoning
  • 1/4 teaspoon Salt, optional We did not use salt
  • 1 egg, lightly beaten large or extra large


  • Preheat oven to 350 degrees F.
  • Mix cauliflower rice, diced onion, shredded cheddar cheese and Italian seasoning in a large bowl. 
  • Stir egg into cauliflower mixture.
  • Scoop mixture into mini or regular muffin tins coated to prevent sticking. The yield will be about 24 mini muffins or 8-9 regular sized muffins.
  • Press mixture down with the back of a spoon or fingers.
  • Bake for 25 minutes or until firm and starting to brown.
  • Gently remove from tins and enjoy!


Calories: 77kcal | Carbohydrates: 2g | Protein: 5g | Fat: 5g | Saturated Fat: 3g | Cholesterol: 35mg | Sodium: 107mg | Potassium: 148mg | Sugar: 1g | Vitamin A: 170IU | Vitamin C: 19.6mg | Calcium: 118mg | Iron: 0.5mg
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  1. I love muffins and I definitely love cauliflower, so this sounds awesome to add into a dinner next week!

  2. I never would have thought of this but they sound so easy to make and the ingredients are good so I will have to give it a try. I bet my kids will love them too. Thanks for the recipe.

  3. These taste just like tater tots and I’ve been missing potatoes since going low-carb!

  4. Cathleen says

    Mine came out like soft mush. Wouldn’t hold together. I baked them for 25 minutes, then another 15 minutes. Still fell apart into a wet pile.

    • I’m so sorry it did not turn out! Cauliflower rice can be tricky to work with. Some possible reasons: cauli rice too wet? bump up the temperature a little? Were they mini muffins or regular muffins? Minis hold their shape better. 🙁

  5. Linda L Hiles says

    Am on HCG… u know if they r ok for phase 4

  6. These look so good! I’m on the hunt for lots more cauliflower recipes that I can get my guys to eat! 🙂

  7. Do you cook the cauliflower rice first?

  8. Ho Lin Lee says

    Hi. Can I leave out the cheddar cheese altogether, or substitute it with Greek yoghurt? Thanks.

  9. Ho Lin Lee says

    Made these today. I left out the Italian seasoning and they still turned out delicious! Certainly a healthy treat, too! Thank you!

  10. How do you make this if using frozen

  11. PAM TAYLOR says

    When using FROZEN do you have to thaw it first? (If yes, can it thaw over night in the ‘fridge?)Steam and press out the moisture?
    I am indeed wanting to try these!

  12. Is the nutritional value for 1 muffin? Great recipe!!

    • I’m so glad you like. One serving is 3 mini muffins or 1 regular size muffin (if the yield is 8 standard muffins.) If making mini muffins it should yield 24 minis.

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