Of course! These Low-Carb Cheesy Cauliflower Muffins are a fantastic savory snack, side dish, or even a quick breakfast. They are packed with flavor, incredibly satisfying, and easy to make.
Low-Carb Cheesy Cauliflower Muffins
These muffins are tender, cheesy, and have a texture reminiscent of a soft, savory biscuit. They hold together perfectly without any flour.
Prep Time: 15 minutes | Cook Time: 25-30 minutes | Total Time: 45 minutes | Yields: 12 muffins
Ingredients
· 4 cups riced cauliflower (from about 1 medium head, or a 12-oz bag of frozen, thawed)
· 2 cups shredded sharp cheddar cheese, divided
· ½ cup grated Parmesan cheese
· 3 large eggs, lightly beaten
· ⅓ cup almond flour
· ¼ cup finely chopped onion
· 2 cloves garlic, minced
· 1 tsp baking powder
· ½ tsp paprika
· ½ tsp garlic powder
· ¼ tsp salt (or to taste)
· ¼ tsp black pepper
· Optional Add-ins:
· ¼ cup cooked, crumbled bacon or diced ham
· 2 tbsp chopped fresh chives or parsley
· 1 jalapeño, finely diced (for a kick)
Instructions
Step 1: Prepare the Cauliflower
· If using fresh cauliflower: Cut the florets from the head and pulse in a food processor until it resembles rice. Alternatively, you can use a box grater.
· If using frozen cauliflower: Thaw it completely. Place it in a clean kitchen towel or several layers of paper towels and squeeze out as much liquid as humanly possible. This is the most important step to prevent soggy muffins.
Step 2: Cook the Cauliflower (Optional but Recommended)
· Place the riced cauliflower in a microwave-safe bowl. Microwave on high for 4-5 minutes, stirring halfway through.
· Let it cool slightly, then transfer it to a clean kitchen towel and squeeze out ALL the excess moisture again. You will be amazed at how much water comes out.
Step 3: Combine the Ingredients
· Preheat your oven to 375°F (190°C). Grease a 12-cup muffin tin very well or line it with parchment paper liners.
· In a large bowl, combine the squeezed-dry cauliflower, 1 ½ cups of the cheddar cheese, Parmesan cheese, almond flour, onion, garlic, baking powder, paprika, garlic powder, salt, and pepper.
· Add the lightly beaten eggs and any optional add-ins (like bacon or chives). Mix thoroughly until everything is well combined.
Step 4: Fill and Top
· Divide the mixture evenly among the 12 muffin cups, pressing down lightly with the back of a spoon. The mixture will be moist but should hold its shape.
· Sprinkle the remaining ½ cup of cheddar cheese evenly over the tops of the muffins.
Step 5: Bake
· Bake for 25-30 minutes, or until the muffins are firm to the touch and the tops are deep golden brown.
· Let the muffins cool in the pan for at least 10-15 minutes. This is crucial for them to set and hold together.
· Carefully run a knife around the edges before gently removing them from the pan.
Pro-Tips for Perfect Muffins:
· SQUEEZE THAT CAULIFLOWER! I can’t stress this enough. Removing the moisture is the key to a good texture and muffins that don’t fall apart.
· Grease Your Pan Well: Because they are low in fat and flourless, these can stick. Using parchment liners is the safest bet.
· Customize Them: This is a very flexible recipe. Add different herbs like dried oregano or thyme, or swap the cheddar for pepper jack or Gouda.
· Storage: Store cooled muffins in an airtight container in the refrigerator for up to 5 days. They also freeze beautifully for up to 3 months. Reheat in the microwave, toaster oven, or a conventional oven until warm.
Nutritional Info (Approximate per muffin):
· Calories: ~120
· Fat: 9g
· Protein: 8g
· Total Carbohydrates: 4g
· Fiber: 1.5g
· Net Carbs: ~2.5g
Enjoy your delicious, guilt-free, and portable low-carb treat