Name: Cauliflower and Cheese Muffins
Prep time: 5 min
Cook time: 35 min
Total time: 40 min
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)

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.

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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.

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.

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.

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

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

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.

📖 Recipe

StepAwayFromTheCarbs.com

Cauliflower and Cheese Muffins

4.86 from 7 votes

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

Print Recipe Pin Recipe

Prep Time 5

Cook Time 35

Total Time 40

Makes: 12 Muffins

Net Carbs: 3

Calories: 179

Ingredients Equipment Method Nutrition Video Notes

Ingredients

US CustomaryMetric

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 teaspoon onion powder
black pepper
2 eggs beaten

Equipment

Wilton Non-Stick 6-Cup Standard Muffin Pan, Set of 2, Silver

Step-by-Step Instructions

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

Nutrition

Serving: 1MuffinCalories: 179kcalCarbohydrates: 4gProtein: 7gFat: 15gSaturated Fat: 9gCholesterol: 76mgSodium: 156mgFiber: 1gSugar: 1gNet Carbs: 3g

Video

Notes

3g net carbs per muffin.

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Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.

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Comments

4.86 from 7 votes (7 ratings without comment)

Low Carb Cauliflower Cheese Muffins