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:, February 2018


Read the full recipe after the video.

Recipe Summary

30 mins
50 mins


Ingredient Checklist


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

  • 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 calories; protein 10.6g; carbohydrates 7.6g; dietary fiber 2.7g; sugars 2.7g; fat 11g; saturated fat 5.9g; cholesterol 74.5mg; vitamin a iu 418.4IU; vitamin c 64.5mg; folate 89.7mcg; calcium 237.1mg; iron 0.8mg; magnesium 29.2mg; potassium 438.6mg; sodium 315mg; thiamin 0.1mg.

Reviews (17)

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: 5 stars
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
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
Just made them They are excellent. Even enjoyed by the teenager in the house Read More
Rating: 5 stars
I have not made this yet I will soon. Thank you for posting. Sounds delicious and easy to make Read More
Rating: 5 stars
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: 4 stars
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
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
Rating: 5 stars
These are fantastic! Will definitely make them again. Read More
Rating: 5 stars
made a delicious crunchy base for my avo toast. Read More