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Cauliflower Egg Muffins on a plate

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.
Course Snack
Cuisine American
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 8 servings
Calories 77kcal


  • 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


  • 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!



Variation - combine a 10-ounce bag of frozen cauliflower rice that includes seasonings. Add 1 egg and 1 cup of cheese and bake according to instructions. Frozen cauliflower rice does not need to be defrosted first.
Note: If using a product that includes cheese, lift out frozen chunks of cheese and defrost first. Add 1 egg, but leave out additional cheese.


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