Follow us 148.4k
These savoury muffins are packed full of flavour. The trick to making them really special is by roasting the cauliflower first which results in a rich caramelised flavour.
These keto-friendly muffins freeze really well so are a great make-ahead snack. They’re delicious served on their own with a slather of butter, or create delicious keto croutons by crumbling them over your favorite salad.
Can I Have Milk on a KEto Diet?
Although milk is typically not allowed on a keto diet due to the relatively high carb count, a small amount of organic full-fat can be used. Instead of full-fat milk you can use 2 tablespoons (30 ml) of heavy whipping cream and 2 tablespoons (30 ml) of water. Or you can substitute it with 1/4 cup of unsweetened almond milk or cashew milk.
Hands-on Overall
Serving size muffin
Nutritional values (per muffin)
Net carbs3.5 grams
Protein10.2 grams
Fat16.4 grams
Calories204 kcal
Calories from carbs 7%, protein 20%, fat 73%
Total carbs6 gramsFiber2.5 gramsSugars1.7 gramsSaturated fat4.5 gramsSodium510 mg(22% RDA)Magnesium47 mg(12% RDA)Potassium230 mg(12% EMR)
Ingredients (makes 10 muffins)
- 1 small cauliflower (300 g/ 10.6 oz)
- 2 tbsp extra virgin olive oil (30 ml)
- 1/2 tsp sea salt
- 1 1/4 cups almond flour (125 g/ 4.4 oz)
- 2 tbsp whole psyllium husks (8 g/ 0.3 oz)
- 2 tsp onion powder
- 1/2 tsp smoked paprika
- 1/2 tsp sea salt
- 1/4 tsp ground black pepper
- 1 1/2 tsp gluten-free baking powder
- 4 large eggs
- 1/4 cup organic full-fat milk (60 ml) - see note below
- 1/4 cup water (60 ml)
- 1 cup grated cheddar cheese (113 g/ 4 oz)
- 1/2 cup grated Parmesan cheese or other Italian hard cheese (45 g/ 1.6 oz)
Instructions
- Preheat oven to 190 °C/ 375 °F (conventional), or 170 °C/ 340 °F (fan assisted). Roughly chop cauliflower into smaller florets.
- Place in a baking tray with the oil and salt and toss to combine. Bake for 25 mins, stirring half way through.
- Place dry ingredients (almond flour, psyllium husks, onion powder, paprika, salt, pepper and baking powder) in a bowl and mix to combine.
- Add the eggs, milk and water to another bowl and whisk together. Pour the egg mixture into the dry mixture and stir to combine.
- Fold through the cheeses and cauliflower.
- Divide evenly amongst prepared pans (you should be able to make 10 muffins). Sprinkle with a little extra smoked paprika. Bake for 20 - 25 minutes.
- Allow to cool in tin for five minutes, and then move to a wire rack to cool completely. Store in the fridge up to five days, or freeze for up to three months.
Cheesy Cauliflower Muffins
Step by Step
Ingredients
- 1 small cauliflower (300 g/ 10.6 oz)
- 2 tbsp extra virgin olive oil (30 ml)
- 1/2 tsp sea salt
- 1 1/4 cups almond flour (125 g/ 4.4 oz)
- 2 tbsp whole psyllium husks (8 g/ 0.3 oz)
- 2 tsp onion powder
- 1/2 tsp smoked paprika
- 1/2 tsp sea salt
- 1/4 tsp ground black pepper
- 1 1/2 tsp gluten-free baking powder
- 4 large eggs
- 1/4 cup organic full-fat milk (60 ml) - see note below
- 1/4 cup water (60 ml)
- 1 cup grated cheddar cheese (113 g/ 4 oz)
- 1/2 cup grated Parmesan cheese or other Italian hard cheese (45 g/ 1.6 oz)
Instructions
- Preheat oven to 190 °C/ 375 °F (conventional), or 170 °C/ 340 °F (fan assisted). Roughly chop cauliflower into smaller florets.
- Place in a baking tray with the oil and salt and toss to combine. Bake for 25 mins, stirring half way through.
- Place dry ingredients (almond flour, psyllium husks, onion powder, paprika, salt, pepper and baking powder) in a bowl and mix to combine.
- Add the eggs, milk and water to another bowl and whisk together. Pour the egg mixture into the dry mixture and stir to combine.
- Fold through the cheeses and cauliflower.
- Divide evenly amongst prepared pans (you should be able to make 10 muffins). Sprinkle with a little extra smoked paprika. Bake for 20 - 25 minutes.
- Allow to cool in tin for five minutes, and then move to a wire rack to cool completely. Store in the fridge up to five days, or freeze for up to three months.
Nutrition (per muffin)
Calories204kcal
Net Carbs3.5g
Carbohydrates6g
Protein10.2g
Fat16.4g
Saturated Fat4.5g
Fiber2.5g
Sugar1.7g
Sodium510mg
Magnesium47mg
Potassium230mg
Detailed nutritional breakdown (per muffin)
| Total per muffin |
| 3.5 g | 10.2 g | 16.4 g | 204 kcal |
| Cauliflower, fresh |
| 0.9 g | 0.6 g | 0.1 g | 8 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 2.7 g | 24 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Almond flour (blanched ground almonds, almond meal) |
| 1.1 g | 2.7 g | 6.6 g | 74 kcal |
| Psyllium husks, whole |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Onion powder, spices |
| 0.3 g | 0 g | 0 g | 2 kcal |
| Paprika, smoked (spices) |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Baking powder, gluten-free |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.1 g | 2.5 g | 1.9 g | 29 kcal |
| Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D |
| 0.3 g | 0.2 g | 0.2 g | 4 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Cheddar cheese |
| 0.3 g | 2.6 g | 3.8 g | 46 kcal |
| Parmesan cheese |
| 0.1 g | 1.6 g | 1.2 g | 18 kcal |
Do you like this recipe? Share it with your friends!
