These Cauliflower Muffins are gluten-free and low-carb. 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, cauliflower rice, 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.

I’ve been on a bit of a muffin kick lately and other than this cauliflower one, I’ve been making Breakfast Egg Muffins Recipe, Almond Flour Cranberry Muffins, Blender Banana Oatmeal Muffins, and Gluten-free Carrot Muffins. They’ve been such a lifesaver during busy weekday mornings. Just grab and go!

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

Cauliflower Muffins Recipe

3.50 from 12 votes
Author: Olivia Ribas
Servings12 people
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
These
Cauliflower Muffins
are gluten-free and low-carb. They are the perfect side dish, appetizer, or even a delicious on-the-go quick snack!!
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Ingredients 
 

  • 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

Instructions 

  • Preheat the oven 400F.
  • Spray two non-stick 12-cup muffin pans with cooking spray.
  • In a medium bowl, add all the ingredients (except the ½ cup mozzarella) and mix until properly combined.
  • Using a medium scoop spoon, fill muffin cups to the top.
  • 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.
  • Please, don’t forget to check your muffin to make sure the bottoms are cooked enough.
  • Wait to cool completely to remove from the mini muffin pans. Best served warm.

Notes

  • Shred your own cheese! I know it can be a little bit of extra work but store-bought shredded cheese comes coated with a powder to prevent them from clumping, this can make the cheese grainy when melted.
  • Make sure to fill the muffins up to the top as they don't rise like traditional muffins.
  • You can buy pre-cut cauliflower (ie cauliflower rice) to save time on prepping.
  • To store: Store leftover cauliflower muffins in an airtight glass container for up to 3 days in the fridge. You can also use a silicone or Ziploc bag to store them.
  • To reheat: Reheat in the microwave for 30 seconds if they were in the fridge or for 1 to 2 minutes (depending on the microwave) if they were in the freezer.
  • To freeze: Transfer the muffins to a freezer-safe bag for up to 3 months.

Nutrition

Serving: 1/12, Calories: 106kcal, Carbohydrates: 14g, Protein: 3g, Fat: 4g, Cholesterol: 14mg, Sodium: 160mg, Potassium: 108mg, Fiber: 3g, Sugar: 2g

Nutrition information is automatically calculated, so should only be used as an approximation.

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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!!
Olivia Ribas

Welcome

Hi, I'm Olivia


Happy to have you here! I’ve been creating and sharing tasty, easy-to-make recipes on Primavera Kitchen for over 10 years now! I’m all about simple, delicious recipes made with fresh, seasonal, and wholesome ingredients that your whole family will love.

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3.50 from 12 votes (7 ratings without comment)

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26 Comments

  1. Ashley says:

    I agree! Cauliflower is the best! These little muffins are adorable and I bet they taste as good as they look!

  2. Kathy @ Olives & Garlic says:

    Genius recipe. I am such a savory person, cauliflower muffins are right up my alley.

  3. Sarah@WholeandHeavenlyOven says:

    Cauliflower is seriously SO magical! I am in love with these muffins! They look addicting. 😉

  4. Julia says:

    Cauliflower seriously is magical! I love the stuff and can never get enough of it! Have you ever made pizza crust using cauliflower? Amazeballs! I must try these muffs – they do seem like the perfect grab-and-go snack!

  5. Christine says:

    do you mean 3/4 of a single pepper or 3/4 of a cup of diced pepper? Thank you,

    1. Olivia Ribas says:

      It is 3/4 of a cup of diced pepper. Thanks for your question!

  6. Traci | Vanilla And Bean says:

    When I saw the title “Cauliflower Muffins” sitting in my inbox, I didn’t quite know what to expect, yet I was intrigued! How is it that the almighty cauliflower can be so versatile being able to do just about anything we ask of it? I am impressed and forever inspired by this flavorful gift from the Earth and your muffins prove that this humble veggie is capable of yet another surprise! Thank you, Olivia! Lovely!

  7. Kaye says:

    I am allergic to oats. Could I substitute something else for oat flour? Would I substitute 1:1?

    1. Olivia Ribas says:

      I always make this recipe with oat flour. But I think you can substitute it for white flour. I think it will be fine.

    2. Stephanie says:

      Curious if you tried it with different flour?

      1. Olivia Ribas says:

        Not yet, but I think it will work with normal flour (white flour).

  8. sue says:

    it would be nice if people left comments after actually making the recipe. several comments but not one person has made it!

  9. Jovanna says:

    I can’t have dairy, suggestions for a cheese alternative?

    1. Olivia Ribas says:

      You can use a vegan cheese.

  10. Teresa says:

    I do agree with the person who posted about wanting to see people who have actually tried them.

    I made them today, I used almond flour instead of oat because I’m low carb, maybe that is what happened I don’t care for them. Also, maybe a bit strong in parsley. It was definitely worth trying, they do look good but I will not make these again.

    I gave it a 3 because I did change something in the original recipe, maybe it would have been better with the original oat flour.

    1. Olivia Ribas says:

      I’ve never tried this recipe with almond flour. I enjoy a lot with oat flour!