Cauliflower English Muffins

Cauliflower English Muffins

10 Reviews
From:, February 2018

These savory, low-carb (and gluten-free) English muffins use riced cauliflower in place of flour, with a little cheese and egg as binder to make a grain-free breakfast bread. Try topping them with sweet jam, or use them to create a yummy breakfast sandwich.

Ingredients 4 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 5 cups cauliflower florets (about 1 pound)
  • 1 cup shredded sharp Cheddar cheese
  • 1 large egg, lightly beaten
  • ⅛ teaspoon salt


  • Prep

  • Ready In

  1. Preheat oven to 425°F. Line a large baking sheet with parchment paper.
  2. Place cauliflower in a food processor. Process until finely grated. Transfer to a microwave-safe bowl. Cover loosely and microwave on High for 3 minutes. Let cool slightly. Transfer the cauliflower to a clean kitchen towel and wring out excess moisture. Return to the bowl and stir in Cheddar, egg and salt until thoroughly combined. Place a 3-inch biscuit cutter on the prepared baking sheet. Fill the cutter with about ¼ cup of the batter, patting down slightly in the mold. Repeat with the remaining batter, leaving about 1 inch between each one, until you have 8 "muffins."
  3. Bake until browned and crispy around the edges, about 25 minutes. Serve with your favorite toppings or use to make a breakfast sandwich.

Nutrition information

  • Serving size: 2 muffins
  • Per serving: 165 calories; 11 g fat(6 g sat); 3 g fiber; 8 g carbohydrates; 11 g protein; 90 mcg folate; 74 mg cholesterol; 3 g sugars; 0 g added sugars; 418 IU vitamin A; 64 mg vitamin C; 237 mg calcium; 1 mg iron; 315 mg sodium; 439 mg potassium
  • Nutrition Bonus: Vitamin C (107% daily value), Calcium (24% dv), Folate (22% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 1½ vegetable, 1 high-fat protein, ½ medium-fat protein

Reviews 10

November 16, 2018
profile image
By: Gertie
These are fantastic! Will definitely make them again.
October 28, 2018
profile image
By: Felicia
I have not made this yet,, I will soon. Thank you for posting. Sounds delicious and easy to make
August 01, 2018
profile image
By: mr M
Just made them They are excellent . Even enjoyed by the teenager in the house
July 26, 2018
profile image
By: debbie falborn
These are excellent. I used egg substitute and cashew cheese to enjoy them vegan.
April 07, 2018
profile image
By: Barbie
These are excellent! Following phase one on South beach diet, I thought they were such a great idea! I ran right into the kitchen to make them even though I only had frozen cauliflower. I probably had much more squeezing to do had I used fresh. Squeezing was the only labor intensive procedure as the rest went quickly and smoothly. I used an egg ring and had to cook them 15 minutes longer to get them crisp; again, probably because of using frozen cauliflower. I will be making these over and over again!
April 07, 2018
profile image
By: adbarnes
These are great, but they would be more reasonably named cauliflower fritters. While delicious, they aren't really English Muffins, so don't be surprised if your kids are disappointed because it isn't what they were expecting.
March 31, 2018
profile image
By: Mary McCallan
My very fussy husband really liked them. I added approx. 1/2 tsp of basil, oregano and garlic powder to mine. He would have liked a bit more spice next time. They make a great bread substitute for him because he is celebrating Feast of unleaven bread which means no baked products with leavening (yeast etc). Made pizza crust last night and it also was a hit.
March 12, 2018
profile image
I am giving this 5 stars for what it is, not what it is supposed to be. They are a bit labor intensive!! As I was looking for a new brunch recipe, why not! They were good for, open face breakfast sammies! Great way to add an extra serving of veggies!! And, they did fit the,different I was looking for. Not sure I would like with jam, maybe some homemade unsweetened applesauce with apple pie spice!? Not sure I will make again as no one asked for the recipe. I would not make just for myself!raf
March 05, 2018
profile image
By: powderedgems
Amazing! It seems like a ton of cauliflower but, once you wring all that water out you are left with very little. So, don't cut the recipe in half if you are tempted to. We ate ALL of these. Next time I will serve with fruit and bacon!
More Reviews