Cauliflower English Muffins

Cauliflower English Muffins

17 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

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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 17

October 06, 2019
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By: Karen
I tried these & they were very good.
June 01, 2019
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By: SharonCheslock
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.
April 19, 2019
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By: Chelsea
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!)
March 03, 2019
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By: Mandy Gagnon
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.
February 12, 2019
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By: Michelle Quatrale
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!
January 15, 2019
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By: joyceann silva
I made this and loved it you could easily things like scallions if you wanted
December 31, 2018
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By: Emjay
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!
November 16, 2018
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By: Gertie
These are fantastic! Will definitely make them again.
October 28, 2018
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By: Felicia
I have not made this yet,, I will soon. Thank you for posting. Sounds delicious and easy to make
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