Cauliflower Muffins Recipe

These Cauliflower Muffins are gluten-free, low-carb, and high in fiber. They are the perfect side dish, appetizer, or even a delicious on-the-go quick snack!!

A stack of cauliflower muffins on a cutting board.

I think we all agree that cauliflower is such a versatile vegetable. There are so many ways to cook with it. You can make cauliflower pizza dough (this one from The Detoxista is great), cauliflower rice (I love this recipe from Everyday Maven), cauliflower breadsticks, and the list goes on and on.

Instructional photo showing raw cauliflower muffins in a muffin tin and then a baked version.This is my first time baking with cauliflower and I loved the results because these muffins ended up very soft inside, crispy outside, and flavorful. They are also gluten-free and low-carb because I used oatmeal flour. These go perfectly with some eggs for breakfast or as a veggie side dish to any protein for dinner. I also think this is a great entertaining recipe and even a good on-the-go quick snack. I hope you enjoy this recipe and have fun making it 😉

Overhead image of a stack of cauliflower muffins.

Thanks a lot for reading. Want to browse all of my healthy recipe posts? Follow my Primavera Kitchen Board on Pinterest!!! I also have more great Pinterest Boards full of awesome recipes like Healthy Fall Recipes and Side Dishes for Christmas.

Cauliflower Muffins | gluten free and low carb at

Cauliflower Muffins Recipe

Yield: 12 people
Prep Time:
15 mins
Cook Time:
30 mins
Total Time:
45 mins
These Cauliflower Muffins are gluten-free, low-carb, and high in fiber. They are the perfect side dish, appetizer, or even a delicious on-the-go quick snack!!
Print Recipe
3.5 from 10 votes


  • ¾ cup red — yellow or orange bell pepper, chopped into a very small pieces
  • 1 cup red onions — chopped
  • 4 cups florets cauliflower — chopped into very small pieces (I used my food processor, but you can chop with a knife)
  • ¼ cup parsley — chopped
  • ¾ cup + ½ cup shredded mozzarella
  • 1 tsp garlic powder
  • 1 cup gluten-free oatmeal flour
  • 1 egg
  • Salt and ground black pepper


  1. Preheat the oven 400F.
  2. Spray two non-stick 12-cup muffin pans with cooking spray.
  3. In a medium bowl, add all the ingredients (except the ½ cup mozzarella) and mix until properly combined.
  4. Using a medium scoop spoon, fill muffin cups to the top.
  5. Bake for 20 minutes. Remove from the oven and add the remaining mozzarella on top of each muffin. Bake for more 10 minutes or until the tops are golden brown.
  6. Please, don’t forget to check your muffin to make sure the bottoms are cooked enough.
  7. Wait to cool completely to remove from the mini muffin pans. Best served warm.
Course: Breakfast, Side Dish
Cuisine: American
Keyword: breakfast, gluten-free, lunch, side dish, Snacks, Special Diet, vegetarian

Nutrition Information

Amount per serving (1/12) — Calories: 106, Fat: 4g, Saturated Fat: 1g, Cholesterol: 14mg, Sodium: 160mg, Potassium: 108mg, Carbohydrates: 14g, Fiber: 3g, Sugar: 2g, Protein: 3g

If you make this recipe, follow @primaverakitchen on Instagram, snap a photo and hashtag it #primaverakitchen. I'd love to see what you're making!

This post contains affiliate links. For more information, please visit my disclosure page here.

If you like this Cauliflower Muffins recipe, please share with your friends and family. Do you want to taste more? Subscribe to my newsletter and follow Primavera Kitchen on Twitter, Pinterest, Instagram, and Facebook for all delicious recipes updates. As always, I really appreciate you stopping by.

Cauliflower muffins - These Caulflower Muffins are gluten-free, low-carb and high in fiber. They are perfect side dish, appetizer or even a delicious on-the-go quick snack!!