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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
Leisa says
Thank you for sharing this recipe. It was absolutely delicious! I was concerned that the muffins would fall apart, but they did not. They made a yummy addition to my lunchbox.
Marjory Pilley says
I'm so glad you enjoyed them!
Nicolette Morielli says
These were amazing. I used cassava cheese instead of cheddar cheese. Added spinach. My hubby gobbled them up. Lol
Marjory Pilley says
I'm so glad you enjoyed them! And, thanks for sharing the tip on adding spinach!!! Sounds delicious!
Maureen says
Wow. I just made these. I even made my own cauliflower rice. Yummo top shelf thank you. I have a photoe but not techie enough to include. I look forward to trying other recipes. I am from Oz. Thank you for sharing
Marjory Pilley says
I'm so glad you enjoyed them!
K says
Very easy to make. I made this for my son but they wouldn't hold together. I loved the recipe and will try again.
Marjory Pilley says
Thanks for circling back to comment. The size of the egg can make a difference. You can always use 2 eggs instead of 1 which will definitely ensure that everything sticks together. I hope you enjoy them!
Kim says
Oh my! These are so yummy! And they smell so good while baking. Will definitely be making again!
Marjory Pilley says
Thanks so much for your comment! I'm so glad you enjoyed them!
Sonja Dill says
This recipe is very tasty, I added some chopped yellow peppers and some bacon bits for more flavor. Great for when you are on a low carb diet. Thank you for this simple recipe.
Marjory Pilley says
Love your version! Thanks for sharing!
Traci says
Can I use frozen cauliflower or do I have to microwave first then make recipe?
Marjory Pilley says
You can use frozen cauliflower rice and you DO NOT have to defrost it first!!! 🙂
Penni Doran says
I’ve never heard of cauliflower rice. Where do you get it?
Marjory Pilley says
Hi! You can make it buy pulsing cauliflower florets in a food processor or grating them. OR, you can buy it in the freezer aisle at the grocery store and it's also in the produce aisle much of the time by Eat Smart. Lots of options.:)
Karen Osborn says
These came out great! I made mini muffins. Next time, I’m going to omit the Italian seasoning and use pepper jack cheese instead.
Marjory Pilley says
I'm so glad you enjoyed them! I LOVE the idea of pepper jack cheese!!! Great idea...that would easily add some much flavor!
Melinda says
Can I freeze these muffins to use at a later date?
Marjory Pilley says
Yes!
Tiffany says
Is the 25 minute cook time for regular size muffins, or mini ones?
Marjory Pilley says
Add about 5 minutes for regular size muffins. Be sure to watch the first time you make them and adjust the cooking time based upon your oven, etc.
Tiffany says
Thanks! I made them and they're delicious! My 11 month old loves them too 🙂
Barbara Milleisen says
I loved this recipe.......You definitely have to play a little bit about the time they should be cooked.....I had to add 10 more minutes t0 the suggested time. Will make them again.
Jessica says
Absolutely delicious!!!!!
Marjory Pilley says
Yay! Thanks so much for your feedback!
Deb says
I decided to do this in a small casserole which worked great. Do not like the Italian seasoning. Used half the amount and it was still strong. Will make this again but omit the seasoning and just use pepper and garlic powder
Marjory Pilley says
Definitely need to use seasonings you like! 🙂
Philippe says
Very nice recipe! I made a modification. I sauteed the onions in olive oil until translucent, then added the coliflower and stirred over medium heat for 10 minutes to evaporate the water. Then I let the mixture cool before adding the other ingredients. Worked perfectly. Herbs de Provence are a nice substitute to Italian seasonings. Cheers from France.
Marjory Pilley says
Thanks for the tips!