Keto Cheesy Cauliflower Muffins
Dearna Bond- Ready in 1h
- 3.5 g net carbs
- 204 kcal
- Serves 10
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These savoury muffins are packed full of flavour. The trick to making them really special is by roasting the cauliflower first which results in a rich caramelised flavour.
These keto-friendly muffins freeze really well so are a great make-ahead snack. They’re delicious served on their own with a slather of butter, or create delicious keto croutons by crumbling them over your favorite salad.
Can I Have Milk on a KEto Diet?
Although milk is typically not allowed on a keto diet due to the relatively high carb count, a small amount of organic full-fat can be used. Instead of full-fat milk you can use 2 tablespoons (30 ml) of heavy whipping cream and 2 tablespoons (30 ml) of water. Or you can substitute it with 1/4 cup of unsweetened almond milk or cashew milk.
Step-by-step
Preheat oven to 190 °C/ 375 °F (conventional), or 170 °C/ 340 °F (fan assisted). Roughly chop cauliflower into smaller florets.
Place in a baking tray with the oil and salt and toss to combine. Bake for 25 mins, stirring half way through.
Place dry ingredients (almond flour, psyllium husks, onion powder, paprika, salt, pepper and baking powder) in a bowl and mix to combine.
Add the eggs, milk and water to another bowl and whisk together. Pour the egg mixture into the dry mixture and stir to combine.
Fold through the cheeses and cauliflower.
Divide evenly amongst prepared pans (you should be able to make 10 muffins). Sprinkle with a little extra smoked paprika. Bake for 20 - 25 minutes.
Allow to cool in tin for five minutes, and then move to a wire rack to cool completely. Store in the fridge up to five days, or freeze for up to three months.
Recipe
Keto Cheesy Cauliflower Muffins
★★★★☆4.3These fluffy grain-free muffins perfect for lunchboxes! Caramelized cauliflower, onion and smoked paprika give ...
- Hands on
- 30m
- Overall
- 1h
- Servings
- 10
- 3.5 g
- Net carbs
- 10.2 g
- Protein
- 16.4 g
- Fat
- 204
- kcal
Ingredients makes 10 muffins
Instructions
Preheat oven to 190 °C/ 375 °F (conventional), or 170 °C/ 340 °F (fan assisted). Roughly chop cauliflower into smaller florets.
Place in a baking tray with the oil and salt and toss to combine. Bake for 25 mins, stirring half way through.
Place dry ingredients (almond flour, psyllium husks, onion powder, paprika, salt, pepper and baking powder) in a bowl and mix to combine.
Add the eggs, milk and water to another bowl and whisk together. Pour the egg mixture into the dry mixture and stir to combine.
Fold through the cheeses and cauliflower.
Divide evenly amongst prepared pans (you should be able to make 10 muffins). Sprinkle with a little extra smoked paprika. Bake for 20 - 25 minutes.
Allow to cool in tin for five minutes, and then move to a wire rack to cool completely. Store in the fridge up to five days, or freeze for up to three months.
Nutrition per muffin
Carbs 7%Protein 20%Fat 73% of calories
- Net carbs
- 3.5 g
- Total carbs
- 6 g
- Fiber
- 2.5 g
- Sugars
- 1.7 g
- Protein
- 10.2 g
- Fat
- 16.4 g
- Saturated fat
- 4.5 g
- Calories
- 204 kcal
- Sodium
- 510 mg · 22.2% RDA
- Magnesium
- 47 mg · 11.8% RDA
- Potassium
- 230 mg · 11.5% EMR
Nutrition by ingredient
| Per muffin | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Cauliflower, fresh | 0.9 g | 0.6 g | 0.1 g | 8 |
| Olive oil, extra virgin | 0 g | 0 g | 2.7 g | 24 |
| Salt, sea salt | 0 g | 0 g | 0 g | 0 |
| Almond flour (blanched ground almonds, almond meal) | 1.1 g | 2.7 g | 6.6 g | 74 |
| Psyllium husks, whole | 0.1 g | 0 g | 0 g | 0 |
| Onion powder, spices | 0.3 g | 0 g | 0 g | 2 |
| Paprika, smoked (spices) | 0 g | 0 g | 0 g | 0 |
| Salt, sea salt | 0 g | 0 g | 0 g | 0 |
| Pepper, black, spices | 0 g | 0 g | 0 g | 0 |
| Baking powder, gluten-free | 0.2 g | 0 g | 0 g | 1 |
| Egg, whole, fresh, raw (free-range or organic eggs) | 0.1 g | 2.5 g | 1.9 g | 29 |
| Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D | 0.3 g | 0.2 g | 0.2 g | 4 |
| Water, still | 0 g | 0 g | 0 g | 0 |
| Cheddar cheese | 0.3 g | 2.6 g | 3.8 g | 46 |
| Parmesan cheese | 0.1 g | 1.6 g | 1.2 g | 18 |
| Total | 3.5 g | 10.2 g | 16.4 g | 204 |
Serving size muffin
- Gluten free
- Pork free
- Avocado free
- Coconut free
- Fish free
- Shellfish free
- Beef free
- Vegetarian
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Comments & ratings (10)
Fabulous!!!
Used flax seed in place of psyllium husks.
I'm glad you enjoyed Cyndi!
I only have ground psyllium husks. Is that an acceptable substitute and how much should I use?
Hi Jocelyn, you can do that. I'd go by the weight just to be sure but it should be about 1 tablespoon of psyllium powder. You could also use 2-4 tablespoons of flax meal instead.
These muffins have been a constant in my meal rotations. I’ve varied it up at times, having used blue cheese when I’ve been out of Parmesan, or roasting a diced onion with the cauliflower when onion powder ran out. I always double the recipe and get 18 perfect 1/4cup sized muffins to get us through the week. I’ve shared this recipe many times with my family and they are all fans too. Thank you!!
Thank you Manu, I'm glad you enjoyed!
These are fantastic! The paprika adds a really nice warmth and I love that you can still taste the cauliflower when they are baked. We had them with squash soup. Perfect winter dinner!
Thank you Krissie, I'm glad you enjoyed!
these muffins are delicious. I used cream/water instead of milk and put mozzarella instead of parmesan. The muffins are firm. They're great for lunch.
Thank you for your kind words, I'm glad you enjoyed!