Cauliflower Muffins Recipe

By Marjory Pilley Published Jan 17, 2018 · Updated Nov 26, 2019

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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.

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 with just 5 ingredients that don't include grains or flour! Perfect for a low-carb snack or side with breakfast or dinner.

4.75 from 24 votes

Print Pin Rate

Prep Time: 10 minutes minutes

Cook Time: 25 minutes minutes

Total Time: 35 minutes minutes

Servings: 8 servings

Author: Marjory Pilley

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

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.

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Nutrition

Nutritional and Food Safety Disclaimer

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Reader Interactions

Comments

Wanda
February 06, 2024 at 10:13 pm

Delicious little bites. I made the recipe as written and added onion and garlic powder and a few tablespoons of heavy cream because I wanted to use it up. I used freshly riced cauliflower and a mix of cheddar, motz and parm cheese. I cooked them in mini muffin cups, let them cool about 10 minutes before removing them to a rack. I had enough batter left to make one big muffin just to see if it would hold together, too. They all held together perfectly. Family loved them. Tastes like a cross between little potato tots and mini quiche. Even people who dislike cauliflower will probably like them. I'm going to make them for my grandkids soon to see if they can guess what's in them. Excellent recipe. Thank you!
Reply
- Marjory Pilley
  February 07, 2024 at 9:21 am
  Thanks so much for sharing your experience and tips. I'm so glad you enjoyed them!
  Reply
Gunnar Kr
September 24, 2022 at 5:19 pm
One quick question. Can you make these in batches and freeze
Reply
- Marjory Pilley
  September 25, 2022 at 7:04 am
  Yes, you can!
  Reply
Geri Wilson
September 22, 2022 at 5:57 pm
I wish they would have been more crispy & even with nonstick & oiling the pan they were stuck in spots. I made them as appetizers.
Reply
Shari
July 30, 2022 at 1:12 pm
I am definitely going to try this. I am on Shape Reclaimed and currently the only cheese I am allowed is goat cheese, so I will try it using this cheese.
Reply
- Marjory Pilley
  July 31, 2022 at 9:02 am
  Sounds fantastic!!!
  Reply
Swati
February 09, 2022 at 12:15 pm
Your recipe looks swesome! Is there a substitite for egg? I cannot eat eggs
Reply
- Marjory Pilley
  February 09, 2022 at 12:28 pm
  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.
  Reply
Robin
August 23, 2021 at 10:22 am

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!
Reply
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- Marjory Pilley
  August 24, 2021 at 7:50 am
  They sound delicious, especially that touch of heat! 🙂
  Reply
Darla
July 31, 2021 at 9:06 am

These are so great, my husband is diabetic and loves them. We dipped them in pasta sauce. Thank You.
Reply
Diane
July 16, 2021 at 9:26 am
Do you buy cauliflower rice or make your own? Where can you buy it?
Reply
- Marjory Pilley
  July 17, 2021 at 10:28 am
  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!
  Reply
Debi
April 15, 2021 at 9:15 am

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!
Reply
- Marjory Pilley
  April 15, 2021 at 10:14 am
  I'm so glad you enjoyed them and so to hear they worked egg-free!
  Reply
Leisa
March 08, 2021 at 5:08 pm

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.
Reply
- Marjory Pilley
  March 08, 2021 at 5:32 pm
  I'm so glad you enjoyed them!
  Reply
Nicolette Morielli
December 07, 2020 at 5:57 pm

These were amazing. I used cassava cheese instead of cheddar cheese. Added spinach. My hubby gobbled them up. Lol
Reply
- Marjory Pilley
  December 07, 2020 at 6:35 pm
  I'm so glad you enjoyed them! And, thanks for sharing the tip on adding spinach!!! Sounds delicious!
  Reply
Maureen
October 21, 2020 at 4:06 am

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
Reply
- Marjory Pilley
  October 21, 2020 at 7:17 am
  I'm so glad you enjoyed them!
  Reply
K
August 28, 2020 at 10:31 am

Very easy to make. I made this for my son but they wouldn't hold together. I loved the recipe and will try again.
Reply
- Marjory Pilley
  August 28, 2020 at 11:04 am
  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!
  Reply
Kim
July 05, 2020 at 12:13 pm

Oh my! These are so yummy! And they smell so good while baking. Will definitely be making again!
Reply
- Marjory Pilley
  July 06, 2020 at 7:56 am
  Thanks so much for your comment! I'm so glad you enjoyed them!
  Reply
Sonja Dill
April 30, 2020 at 12:57 pm

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.
Reply
- Marjory Pilley
  May 01, 2020 at 6:46 am
  Love your version! Thanks for sharing!
  Reply
Traci
April 19, 2020 at 4:07 pm
Can I use frozen cauliflower or do I have to microwave first then make recipe?
Reply
- Marjory Pilley
  April 20, 2020 at 8:14 am
  You can use frozen cauliflower rice and you DO NOT have to defrost it first!!! 🙂
  Reply
Penni Doran
March 06, 2020 at 8:19 pm
I’ve never heard of cauliflower rice. Where do you get it?
Reply
- Marjory Pilley
  March 07, 2020 at 8:51 am
  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.:)
  Reply
Karen Osborn
February 23, 2020 at 7:06 pm

These came out great! I made mini muffins. Next time, I’m going to omit the Italian seasoning and use pepper jack cheese instead.
Reply
See Also
Lemon Blueberry Pound Cake Recipe - Gluten Free
- Marjory Pilley
  February 24, 2020 at 7:44 am
  I'm so glad you enjoyed them! I LOVE the idea of pepper jack cheese!!! Great idea...that would easily add some much flavor!
  Reply
Melinda
January 26, 2020 at 8:11 pm
Can I freeze these muffins to use at a later date?
Reply
- Marjory Pilley
  January 27, 2020 at 8:22 am
  Yes!
  Reply
Tiffany
January 24, 2020 at 6:45 pm
Is the 25 minute cook time for regular size muffins, or mini ones?
Reply
- Marjory Pilley
  January 27, 2020 at 8:25 am
  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.
  Reply
  - Tiffany
    February 07, 2020 at 5:14 pm
    
    Thanks! I made them and they're delicious! My 11 month old loves them too 🙂
    Reply
Barbara Milleisen
January 16, 2020 at 6:17 pm
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.
Reply
Jessica
January 13, 2020 at 2:35 pm

Absolutely delicious!!!!!
Reply
- Marjory Pilley
  January 13, 2020 at 2:49 pm
  Yay! Thanks so much for your feedback!
  Reply
Deb
January 08, 2020 at 6:44 pm

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
Reply
- Marjory Pilley
  January 09, 2020 at 6:47 am
  Definitely need to use seasonings you like! 🙂
  Reply
Philippe
January 04, 2020 at 9:04 am

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.
Reply
- Marjory Pilley
  January 04, 2020 at 12:44 pm
  Thanks for the tips!
  Reply
Karhy
November 11, 2019 at 6:02 pm

Tried them, loved them —but only made 6 regular size muffins
Reply
- Marjory Pilley
  November 12, 2019 at 4:44 am
  I’m so glad you enjoyed them!
  Reply
mo
October 08, 2019 at 1:56 am
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?
Reply
- Marjory Pilley
  October 08, 2019 at 7:12 am
  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.
  Reply
BJ Cameron
September 08, 2019 at 11:14 am
Can these be frozen and reheated later?
Reply
- Marjory Pilley
  September 09, 2019 at 6:51 am
  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.
  Reply
Boomer
June 13, 2019 at 1:06 pm
Is the nutritional value for 1 muffin? Great recipe!!
Reply
- Marjory Pilley
  June 14, 2019 at 8:05 am
  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.
  Reply
PAM TAYLOR
April 23, 2019 at 8:27 pm
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!
Reply
- Marjory Pilley
  April 24, 2019 at 8:09 am
  If starting with frozen cauliflower rice, then just break apart any frozen clumps with a spoon or your fingers and cook from frozen. Enjoy!
  Reply
Shelly
April 10, 2019 at 5:45 pm
How do you make this if using frozen
Cauliflower?
Reply
- Marjory
  April 12, 2019 at 6:47 am
  Hi! You can make this with frozen cauliflower rice. Break apart any clumps, measure and cook the same way!
  Reply
Ho Lin Lee
April 01, 2019 at 4:47 am

Made these today. I left out the Italian seasoning and they still turned out delicious! Certainly a healthy treat, too! Thank you!
Reply
- Marjory
  April 01, 2019 at 7:08 am
  I'm so glad you enjoyed them!
  Reply
Ho Lin Lee
March 30, 2019 at 5:07 pm
Hi. Can I leave out the cheddar cheese altogether, or substitute it with Greek yoghurt? Thanks.
Reply
- Marjory
  April 01, 2019 at 7:10 am
  I've never tried it with that substitution. A different type of cheese would be fine though!
  Reply
Rene
March 24, 2019 at 1:41 pm
Do you cook the cauliflower rice first?
Reply
- Marjory
  March 25, 2019 at 7:27 am
  Hi! You do NOT cook the cauliflower rice first.
  Reply
  - Anne
    March 25, 2019 at 11:33 am
    
    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 🙂
    Reply
    - Marjory
      March 25, 2019 at 1:47 pm
      Awesome! I hope you enjoy it!
      Reply
Suzanne
March 21, 2019 at 6:24 pm
These look so good! I'm on the hunt for lots more cauliflower recipes that I can get my guys to eat! 🙂
Reply
Linda L Hiles
August 26, 2018 at 2:04 pm
Am on HCG.....do u know if they r ok for phase 4
Reply
- Marjory
  August 27, 2018 at 7:33 am
  Hi! Unfortunately, I'm not familiar with the HCG diet so I don't know the answer to that.
  Reply
Cathleen
July 01, 2018 at 10:18 pm
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.
Reply
- Marjory
  July 02, 2018 at 7:20 am
  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. 🙁
  Reply
- LuciK
  March 13, 2021 at 8:20 am
  Your cauliflower or onions were too wet....recipe is great.
  Reply
- LuciK
  March 13, 2021 at 8:23 am
  
  Your cauliflower or onions must have been too wet. Recipe worked great for me. I omitted onions and used frozen cauliflower rice.
  Reply
Janie
January 30, 2018 at 2:16 pm

These taste just like tater tots and I've been missing potatoes since going low-carb!
Reply
- Marjory
  January 30, 2018 at 2:21 pm
  Thanks for your comment! Made my day!
  Reply
Scarlet @ Family Focus Blog
January 17, 2018 at 5:18 pm
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.
Reply
- Marjory
  January 17, 2018 at 7:35 pm
  Thank you! I hope you enjoy them!
  Reply
Lindsey of This Miss Cooks
January 17, 2018 at 4:09 pm
I love muffins and I definitely love cauliflower, so this sounds awesome to add into a dinner next week!
Reply
- Marjory
  January 17, 2018 at 4:26 pm
  I'm so glad you like them! We really do make these all the time! 🙂
  Reply

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📋 Recipe