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.
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
As an Amazon Associate, I earn from qualifying purchases.
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. If using frozen cauliflower rice, do not defrost it first.
- 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
Want to save this recipe?
I’ll email the recipe link!
I'll also send you other recipes I know you'll love. Unsubscribe at any time.
Nutrition
Swati says
Your recipe looks swesome! Is there a substitite for egg? I cannot eat eggs
Marjory Pilley says
Hi! I have not tried this recipe with an egg replacer. However, you would want something that will help it stick together. You could try a flax egg or chia seed egg. For either one combine 1 Tablespoon of flax or chia seeds with 3 Tablespoons of water. Allow the mixture to gel for several minutes before using.
Robin says
My husband and I enjoyed the muffins! Instead of Italian seasoning, I added garlic powder, a bit of ground rosemary, fresh dill, kosher salt, and a little cayenne pepper. I tripled the recipe and used 5 eggs, and it yielded 22 medium sized muffins. If I was doing it again I would only use 4 eggs if tripling the recipe. We tried them hot and they were too moist because of the extra eggs I put in. I had used paper towels to blot the cauliflower and the diced onions so they wouldn't be too wet, so I think the problem was that I used too many eggs.) The next morning we tried them unheated with fig jam and they were less moist (which was perfect!) and delicious. . Thanks so much for the recipe!
Marjory Pilley says
They sound delicious, especially that touch of heat! 🙂
Darla says
These are so great, my husband is diabetic and loves them. We dipped them in pasta sauce. Thank You.
Diane says
Do you buy cauliflower rice or make your own? Where can you buy it?
Marjory Pilley says
You can make your own using fresh cauliflower by lightly processing cauliflower florets in a food processor. Or you can buy it already processed in the fruit and vegetable area. It may go by the name cauliflower crumbles. Eat Smart is available where we live. Or, you can buy cauliflower rice packaged frozen. We usually buy Green Giant because they don't add any salt. If you decide to make your own, you can freeze it. You can find more information about that here: https://www.dinner-mom.com/frozen-cauliflower-rice-recipes/ I hope that helps!
Debi says
I made this this morning and love it. I didn’t have any eggs so I used a flaxseed egg and some parmigiana cheese with frozen riced cauliflower. Came out Fabulous! Will definitely be making again!
Marjory Pilley says
I'm so glad you enjoyed them and so to hear they worked egg-free!
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!