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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.
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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 our Healthy Veggie Muffins including Spinach and Feta Muffins and Broccoli Muffins with Cheddar Cheese which are variations 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.
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.
Have these for a healthy snack.
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 the quick recap of the process in the video. You may also like Cauliflower Waffles which is a variation of this recipe made in a waffle maker!
Please rate this recipe and tag @DinnerMom on social media. We love to see what you are cooking up.
📋 Recipe
Cauliflower Muffins Recipe
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Ingredients
- 2 cups cauliflower rice or a 10 ounce bag of frozen cauliflower rice
- ¼ cup onion diced
- 1 cup cheddar cheese shredded
- 1 teaspoon Italian seasoning
- ¼ teaspoon Salt, optional We did not use salt
- 1 egg, lightly beaten large or extra large
Instructions
- Preheat oven to 350 °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!
Notes
Nutrition
Karhy says
Tried them, loved them —but only made 6 regular size muffins
Marjory Pilley says
I’m so glad you enjoyed them!
mo says
can this be made eliminating the cheese? & stuffed with extra veggies? Not sure how to get the muffins to stick without almond flower or something?
Marjory Pilley says
Hi! I have not tried these without cheese. A non-dairy cheese alternative may work though...look for one that would have a creamier consistency.
BJ Cameron says
Can these be frozen and reheated later?
Marjory Pilley says
Yes cauliflower muffins can be frozen and reheated. Start with 1 min. for several muffins and then add 30 second intervals after that until heated through.
Boomer says
Is the nutritional value for 1 muffin? Great recipe!!
Marjory Pilley says
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.
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!
Marjory Pilley says
If starting with frozen cauliflower rice, then just break apart any frozen clumps with a spoon or your fingers and cook from frozen. Enjoy!
Shelly says
How do you make this if using frozen
Cauliflower?
Marjory says
Hi! You can make this with frozen cauliflower rice. Break apart any clumps, measure and cook the same way!
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!
Marjory says
I'm so glad you enjoyed them!
Ho Lin Lee says
Hi. Can I leave out the cheddar cheese altogether, or substitute it with Greek yoghurt? Thanks.
Marjory says
I've never tried it with that substitution. A different type of cheese would be fine though!
Rene says
Do you cook the cauliflower rice first?
Marjory says
Hi! You do NOT cook the cauliflower rice first.
Anne says
These sound delicious! I’ll definitely be trying this in the next few days. If you sub out regular cheddar for Fat Free cheddar, these are Zero points on Weight Watchers Freestyle! Bonus 🙂
Marjory says
Awesome! I hope you enjoy it!
Suzanne says
These look so good! I'm on the hunt for lots more cauliflower recipes that I can get my guys to eat! 🙂
Linda L Hiles says
Am on HCG.....do u know if they r ok for phase 4
Marjory says
Hi! Unfortunately, I'm not familiar with the HCG diet so I don't know the answer to that.
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.
Marjory says
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. 🙁
LuciK says
Your cauliflower or onions were too wet....recipe is great.
LuciK says
Your cauliflower or onions must have been too wet. Recipe worked great for me. I omitted onions and used frozen cauliflower rice.
Janie says
These taste just like tater tots and I've been missing potatoes since going low-carb!
Marjory says
Thanks for your comment! Made my day!
Scarlet @ Family Focus Blog says
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.
Marjory says
Thank you! I hope you enjoy them!
Lindsey of This Miss Cooks says
I love muffins and I definitely love cauliflower, so this sounds awesome to add into a dinner next week!
Marjory says
I'm so glad you like them! We really do make these all the time! 🙂