Cheesy Cauliflower Muffins

Cheesy Cauliflower Muffins

a close-up of a stack of 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.
overhead shot of cheesy cauliflower muffins on a cutting board
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!

process photo showing how to finely chop the cauliflower in a food processor

These muffins are so easy to make. First, you need to finely chop cauliflower florets in a food processor.
process photo showing the ingredients for cheesy cauliflower muffins in a mixing bowl

The cauliflower is combined with eggs, cheddar cheese, and seasonings.
process photo showing the cauliflower mixture to make the muffins

Once the cauliflower “batter” is combined it’s as simple as scooping it into a cupcake pan lined with paper liners. I like to sprinkle more cheddar cheese over the top before baking them.
process photo of cauliflower batter in muffin tin lined with cupcake liners
These cheesy cauliflower muffins 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.
a close-up photo of cheesy cauliflower muffins

Cauliflower Muffins

Prep Time: 10 minutes
Cook Time: 23 minutes
Total Time: 35 minutes
Course: Appetizer, Main Dishes, Side Dish, Snacks
Cuisine: American
Servings: 11 muffins

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

Print Recipe


  • 3 cups finely chopped raw cauliflower florets approximately 1/2 a head of cauliflower
  • 2 large eggs
  • 1 cup shredded cheddar cheese divided
  • 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 375°F. 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 1/2 cup of shredded 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.


I like to use my food processor to finely chop the cauliflower. Place the florets in the processor and pulse a few times until they break down into large crumbs.

I use these parchment cupcake liners.*

*Some of the product links contained in this post are affiliate links. Much like referral codes, this means I earn a small commission if you purchase a product I referred (at no extra charge to you).

Nutrition Facts
Cauliflower Muffins
Amount Per Serving (1 muffin)
Calories 77 Calories from Fat 50
% Daily Value*
Fat 5.6g9%
Saturated Fat 2.4g15%
Trans Fat 0.1g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 1.3g
Cholesterol 44mg15%
Sodium 89.1mg4%
Carbohydrates 2.6g1%
Fiber 0.9g4%
Sugar 0.7g1%
Protein 4.6g9%
Vitamin A 150IU3%
Vitamin C 19mg23%
Calcium 100mg10%
Iron 0.4mg2%
Net Carbs 2g4%
* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.

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