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Low Carb Cauliflower Cheese Muffins

These low carb cauliflower cheese muffins are filling and delicious! Gluten free, LCHF and keto recipe that makes a great side dish or snack! With video tutorial.
Low Carb Cauliflower Cheese Muffins - a gluten free and keto friendly snack or side dish!

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These muffins are just perfect for picnics and other portable lunches! They taste just as good cold as they do hot, and they really aren't very difficult to make! And if you're craving mac and cheese – this is a very good alternative!

Watch my video tutorial or scroll down for the full details and printable recipe card:

 

 

How to Make Cauliflower Cheese Muffins

Cut up a head of cauliflower into small pieces, then boil until just tender.

Low Carb Cauliflower Cheese Muffins - a gluten free and keto friendly snack or side dish!

Drain the cauliflower and set it aside. Return the saucepan to the heat. Add heavy cream, onion powder, and cream cheese, then whisk over a low heat until the cream cheese has melted into the cream.

Add shredded cheese (I used a “mac and cheese” blend, but anything with sharp cheddar in will work well!), and stir or whisk until it is fully incorporated. Season with black pepper.

Low Carb Cauliflower Cheese Muffins - a gluten free and keto friendly snack or side dish!

Beat two eggs in a cup or bowl and add a little of the sauce to the eggs to temper it. Add the egg mixture into the sauce and stir well. When the sauce is smooth, add the cauliflower back into the pan and stir well to combine.

Low Carb Cauliflower Cheese Muffins - a gluten free and keto friendly snack or side dish!

Spoon the mixture into some muffin pans sprayed with non-stick spray.

Low Carb Cauliflower Cheese Muffins - a gluten free and keto friendly snack or side dish!

Sprinkle a little extra cheese on the top of each one.

Low Carb Cauliflower Cheese Muffins - a gluten free and keto friendly snack or side dish!

Roast in a preheated oven for 15-20 minutes. Remove from the oven and allow to cool for at least 15 minutes so that they can harden up and be removed from the muffin pan.

Low Carb Cauliflower Cheese Muffins - a gluten free and keto friendly snack or side dish!

These #lowcarb cauliflower cheese muffins are filling and delicious! #lchf #keto #glutenfree Click To Tweet

Cauliflower and Cheese Muffins

Cauliflower and Cheese Muffins

Yield: 12 Muffins
Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutes

These low carb cauliflower cheese muffins are filling and delicious! Gluten free, LCHF and keto recipe that makes a great side dish or snack!

Ingredients

  • non-stick spray
  • 1 large cauliflower, cut into very small pieces
  • 1 cup heavy cream
  • 2 oz cream cheese
  • 1¾ cups shredded sharp cheddar cheese, divided
  • ½ tsp onion powder
  • black pepper
  • 2 eggs, beaten

Instructions

  1. Preheat the oven to 350F. Oil a 12-hole muffin pan with non-stick spray.
  2. Boil the chopped cauliflower in water until tender. Drain and set aside.
  3. Cook the heavy cream and cream cheese over a low heat until the cream cheese has melted. Add onion powder and black pepper.
  4. Add 1½ cups of the shredded cheese (reserve ¼ cup for later) and stir until smooth.
  5. Temper the beaten eggs by adding a little of the hot sauce to them, stirring well, then adding the mixture to the sauce.
  6. Add the cauliflower to the sauce and stir well to combine. Spoon into the muffin pan.
  7. Sprinkle with the reserved shredded cheese and bake for 15-20 minutes.
  8. Leave to cool for at least 15 minutes before removing from the muffin pan.

Notes

3g net carbs per muffin.

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Nutrition Information
Yield 12 Serving Size 1 Muffin
Amount Per Serving Calories 179Total Fat 15gSaturated Fat 9gCholesterol 76mgSodium 156mgCarbohydrates 4gNet Carbohydrates 3gFiber 1gSugar 1gProtein 7g
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Gini

Sunday 10th of January 2021

I used some straight from the freezer, which didn't work well! Best to thaw first I think.

JA

Monday 8th of June 2020

If using riced cauliflower from the store instead of a head of cauliflower, how much do you recommend using? One bag (14oz)?

Georgina

Tuesday 9th of June 2020

Yes a 14 ounce bag would probably work well!

Michele Wisniewski

Sunday 5th of January 2020

this is the 2nd time I'm making them. I also add 1/2 tsp of dried mustard .. it makes about 24 muffin cakes and they are delicious will be making these alot...make sure to let them cool in muffin pans or use foil liners and place on cooling rack.. i busted a few trying to get them out too soon.

Tamara WebsterCrucey

Friday 30th of November 2018

Can I use frozen riced cauliflower?

Georgina

Friday 30th of November 2018

I've never tried it but I can't see why it wouldn't work - it would just have a slightly different texture inside. If you try it, please let me know how it turns out!

Karen

Sunday 8th of April 2018

I started a low carb WOE 1st Feb 2018 and I've been hunting for cheese muffin recipes. I've literally just taken these out of the oven and they look and smell divine. I find it really hard living in the UK to find decent LCHF recipes so Thank You x

Georgina

Sunday 8th of April 2018

Awesome! I'm glad you like them!

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