Cheesy Cauliflower Muffins

These cheesy cauliflower muffins are savory, low carb, gluten-free and delicious. Also, unlike other cauliflower recipes, you don’t need to dry out the cauliflower.
These photos came out a little more dark and moody than I intended. It was a rainy day today so I had barely any light to work with. I am dreading the first weekend of November, when Daylight Savings Time ends and it’ll be dark by 5 PM. I need my daylight!

These muffins are easy to make. Like I said, no need to wring dry the cauliflower. Simply pulse your cauliflower in a food processor, add the other ingredients, mix, and it’s ready to bake.
They make a good snack, appetizer, side dish, meal, etc. After all the weekend indulgences, these were a guilt-free way to start my week and keep me away from the large bag of Halloween candy calling my name.

Cauliflower Muffins

These low carb, gluten-free, savory muffins are made with cauliflower and cheese. They are great for an appetizer, snack, side dish or quick meal.


  • 3 cups finely pulsed raw cauliflower florets (cauliflower should be pulsed until they resemble coarse/large crumbs; 3 cups will be about 1/2 of a large head of cauliflower but please measure it out)
  • 2 large eggs
  • 1/2 cup + 1/2 cup shredded cheddar cheese
  • 1/4 cup almond flour
  • 1/2 tsp baking powder
  • 1/2 tsp dry Italian seasoning herb blend
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder


  1. Preheat oven to 375F. Line a cupcake/muffin pan with cupcake liners. I prefer to use parchment cupcake liners* as the muffins will not stick to them at all.
  2. Combine cauliflower, eggs, 1/2 cup cheese, almond flour, baking powder, Italian seasoning, onion powder and garlic powder. Mix with a large spoon or spatula until smooth.
  3. Using an ice cream scooper, scoop batter into muffin cups, about 2/3 full. You should be able to fill 11 liners. Sprinkle remaining cheese over muffins.
  4. Bake for 20-25 minutes until muffins are completely cooked and no longer wet to the touch. If desired, garnish with fresh chopped parsley before serving.

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47 comments on “Cheesy Cauliflower Muffins”

  1. I’m excited for this recipe as there’s no need to dry out the cauliflower ! And I don’t need a food processor (Trader Joes sells the pulsed fresh cauliflower now!). I’ve never tried almond flour – is this available in most markets now (ie Trader Joes?).

  2. Hi Kirbie,

    My son allergic to all kind of nuts. Can u substitute almond flour with plain flour? Will it taste different?
    Thank you

  3. What do you think about adding bacon bits?

  4. Hey! Thank you for the yummy recipe! I tried this last night and I think I messed up a step. The muffins did not turn out like I hoped! I realized maybe it is because I boiled the cauliflower to soften it for mixing and it wasn’t dry enough for prepping. 

    How did you prepare your cauliflower for pulsing?

    Thank you! 🙂

    • Hi Bre. I’m sorry they didn’t turn out right. The cauliflower is supposed to be raw when pulsed. The boiling would make it too wet.

  5. How well do these freeze?

  6. Hahaha, so I made this today and it turned out great. Joined Instagram to share about it but then realized Instagram is only for smart phones! I never knew that. I have a cell phone but it is not a smart phone. Live and learn! I followed your recipe except that I added more onion and garlic powder and half a teaspoon salt. As a diabetic, I am glad to have something that makes me feel like I am “cheating” and having baked goods!

    • oh no, sorry about Instagram! I’d love to see a photo. You can email me a picture or if you are on facebook, you can post one to my facebook page. I’m glad you enjoyed these though!

  7. Thease look great! I’m going to try them today. I’m trying to count carbs and track calories. I wonder how thease would rate. I think the kids will even like them.?
    Thankyou for the idea

  8. Any idea on the calories, carbs, fat, etc on these?

    • There are many websites out there that calculate nutritional value of recipes. I recommend you try that, such as myfitnesspal

  9. It is possible to use coconut flour instead of almond flour?

  10. Would there be a way to make these delicious cauliflower muffins without eggs?

  11. This is what i was searching, You gave perfect recipe and I am Professional Cook your recipe helped a lot.
    Thank You

  12. i love cauliflower mmm.

  13. Would a high powered blender work in place of food processor do you think? My food processor but the dust 🙁

    • I’m not sure. I haven’t tried pulsing cauliflower in a blender before. I would only worry that it would pulse it too much.

  14. Do you have the nutritional info?

  15. I veganized this recipe by using Follow Your Heart brand vegan egg and dairy free parmesan shreds. I baked them for the full 25 minutes and did not use muffin tin liners, just some oil spray in the tin. They turned out moist and cheesy-almost like little omelette cups. Next time I will bake them a little longer to see if it reduces the water content and produces a more bready consistency. Delicious and the way I prepared them is 105 calories, 4.8 fat grams, and 13 carbs. Thanks for sharing! 

  16. When measuring the cauliflower, how tightly do you pack the cup – just spoon it in, or pack it down somewhat? We’re about to try this recipe for the first time.

  17. Would frozen cauliflower “rice” work for this recipe? If so, would you just defrost or defrost and pat dry any moisture. I’m excited to make these for a grain free muffin option for my lil guy who prefers cheesy and savory over sweet. ???? Thanks!

  18. I made these tonight for my boyfriend who keeps jumping on and off the low carb wagon. I used the riced cauliflower by Green Giant.  I think next batch I’ll thaw and let it dry out a bit, maybe mash it up a bit more.  My muffins are not so much muffins as they are cheesy, cauliflower quiche cups.  They taste great though. Will definitely try again with some adjustments. Thanks!

    • I’ve only used fresh cauliflower for these. I think it can work with frozen, but you definitely need to thaw and pat dry since frozen has a lot more moisture.

  19. Thanks for the recipe! Flavour was great and they were easy to make. I still found them a little moist though so next time I’ll squeeze out some of the liquid.

    • I’m glad you enjoyed them! yes feel free to squeeze some liquid out. they are more moist than the cauliflower bread and pizza crust but I love that it still stays together without having to do any water squeezing

  20. Love these! I added smoked uncured beef sausage and half a teaspoon of salt. Taste is great! I’m betting them cook a little longer for the inside to dry a bit longer. Thank you for sharing!

  21. This is the best resipy ever!!! I’ve made these multiple times. I always add some bacon in it as well??. Thank you so much for this resipy 

  22. Has anyone tried these with parmesan cheese instead of cheddar for a lectin-free option?  

  23. Very GOOD!!!!!   My daughter and friends fight over them!!!!!!

    This time I used frozen pop corned cauliflower for easy-ness.   Already mixed ingredients before thinking about the frozen-ness.    Threw in microwave for couple minutes and they were fine but not the typical awesome-ness.    

    Always thaw out and wring out moisture.   ?????

    Try this with broccoli also!!!!   Must get as much moisture out for it to work great though!!!

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