5-Ingredient Cauliflower Muffins Recipe for Busy Mornings

Cauliflower muffins made with just five ingredients—no grains or flour. These grain-free, gluten-free, low-carb muffins are ideal as a healthy snack or a side for breakfast or dinner.

Cauliflower shines again as a versatile substitute for grains. In this recipe riced cauliflower replaces flour, producing moist, flavorful muffins that are low in carbs and keto-friendly.

How to Make Cauliflower Muffins

This recipe is simple: mix riced cauliflower with diced onion, shredded cheddar, Italian seasoning and an egg. Spoon the mixture into muffin tins, press to compact, and bake until golden and set. If you keep bags of cauliflower rice on hand in the fridge or freezer, these egg muffins come together quickly whenever you want a savory, healthy bite.

Use either mini or regular muffin tins coated to prevent sticking. Mini tins yield bite-sized muffins that bake faster (about 24 mini muffins), while regular tins make 8–9 standard muffins. Press the mixture firmly with the back of a spoon or your fingers so the muffins hold together and don’t crumble.

These muffins taste similar to hash browns or tater tots and make a great accompaniment to eggs or a protein at breakfast, or a savory side at dinner. They also work well as a portable snack.

Recipe

Cauliflower Muffins Recipe

Cauliflower muffins with just five ingredients—grain-free, flourless, and perfect for a low-carb snack or side.

Prep Time: 10 minutes | Cook Time: 25 minutes | Total Time: 35 minutes

Servings: 8

Author: Marjory Pilley

Ingredients

2 cups cauliflower rice (or a 10-ounce bag of frozen cauliflower rice)
1/4 cup onion, diced
1 cup cheddar cheese, shredded
1 teaspoon Italian seasoning
1/4 teaspoon salt (optional)
1 egg, lightly beaten (large or extra large)

Instructions

Preheat oven to 350°F (175°C).
In a large bowl, combine the cauliflower rice, diced onion, shredded cheddar and Italian seasoning.
Stir the beaten egg into the cauliflower mixture until evenly combined.
Spoon the mixture into greased mini or regular muffin tins. This makes about 24 mini muffins or 8–9 regular muffins.
Press the mixture down firmly with the back of a spoon or your fingers so each muffin is compact.
Bake for about 25 minutes, or until the muffins are firm and beginning to brown.
Carefully remove the muffins from the tins and serve warm.

Notes

Variation: Use a 10-ounce bag of frozen cauliflower rice that already contains seasonings. Combine the frozen rice (no need to thaw), add 1 egg and 1 cup of cheese, then bake following the instructions above.

Note: If the frozen product includes large chunks of cheese, thaw and remove the chunks first; add one egg and skip the extra cheese.

Nutrition (per serving)