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.

Hilary Meyer
Source: EatingWell.com, February 2018
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper.

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  • 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 1/4 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."

  • Bake until browned and crispy around the edges, about 25 minutes. Serve with your favorite toppings or use to make a breakfast sandwich.

Nutrition Facts

165.4 calories; protein 10.6g 21% DV; carbohydrates 7.6g 3% DV; exchange other carbs 0.5; dietary fiber 2.7g 11% DV; sugars 2.7g; fat 11g 17% DV; saturated fat 5.9g 29% DV; cholesterol 74.5mg 25% DV; vitamin a iu 418.4IU 8% DV; vitamin c 64.5mg 108% DV; folate 89.7mcg 22% DV; calcium 237.1mg 24% DV; iron 0.8mg 5% DV; magnesium 29.2mg 10% DV; potassium 438.6mg 12% DV; sodium 315mg 13% DV; thiamin 0.1mg 8% DV.

Reviews (18)

Read More Reviews
19 Ratings
  • 5 star values: 17
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
10/08/2019
I tried these & they were very good. Read More
Rating: 5 stars
08/28/2019
I have not made these yet, but I'm wondering if anyone has tried to freeze them. Also, can they be made ahead and refrigerated for several day? Read More
Rating: 5 stars
06/01/2019
Love these but my problem was they stuck to the parchment paper. It didn't say to spray it first. Guess next time I will spray the baking sheet and omit the parchment paper. Also I added garlic salt. Yum! I too they tasted more like hash browns than a muffin but any way you look at it they are delicious. Will try with scallions next time. Read More
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Rating: 5 stars
04/19/2019
My kids love this! (Ages 6 and 1 1/2) I can easily incorporate other vegetables according to what we have on hand but the original recipe is delicious on its own. Today we used this recipe to make miniature pizzas! I reduced the baking time by 5 minutes and used a larger (maybe 4 inch?) circular cookie cutter. Using the same amount for each "crust" as I would each "muffin" made a nice thin pizza crust perfectly sized for my kids to make their own personal pizzas (and I had one too... It was great!) Read More
Rating: 5 stars
03/03/2019
I've been trying to make healthy changes and one way is to cut down on carbs (I also have issues with gluten and wheat). I do NOT like veggies but these are SOOOO delicious. I used riced cauliflower from the frozen section. Cooked it drained it well...waited drained it again...added the rest of ingredients plus dried onion. Read More
Rating: 5 stars
02/12/2019
I simplified the recipe by using cauliflower rice (already cut up small) that I found in the vegetable area at Publix. It wasn t too watery after I microwaved it. I followed the rest of the recipe but did not use a cookie cutter to make them round. I just scooped it onto the parchment paper and shaped them manually. They kept their shape. I think they are more like hash browns than English muffins but tastes great! Read More
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Rating: 5 stars
01/15/2019
I made this and loved it you could easily things like scallions if you wanted Read More
Rating: 5 stars
12/31/2018
These were delicious! Made the recipe exactly as stated. The only problem...I should have made double the recipe as these were devoured by the family! Great idea and very tasty! Read More
Rating: 5 stars
11/16/2018
These are fantastic! Will definitely make them again. Read More
Rating: 5 stars
10/28/2018
I have not made this yet I will soon. Thank you for posting. Sounds delicious and easy to make Read More
Rating: 5 stars
08/01/2018
Just made them They are excellent. Even enjoyed by the teenager in the house Read More
Rating: 5 stars
07/26/2018
These are excellent. I used egg substitute and cashew cheese to enjoy them vegan. Read More
Rating: 5 stars
04/07/2018
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! Read More
Rating: 4 stars
04/07/2018
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. Read More
Rating: 5 stars
03/31/2018
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. Read More
Rating: 5 stars
03/12/2018
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 Read More
Rating: 5 stars
03/06/2018
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! Read More
Rating: 5 stars
02/14/2018
made a delicious crunchy base for my avo toast. Read More