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Keto Cheesy Cauliflower Muffins

4.3 stars, average of 75 ratings

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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

Allergy information for Keto Cheesy Cauliflower Muffins

✔  Gluten free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, 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)


  1. Preheat oven to 190 °C/ 375 °F (conventional), or 170 °C/ 340 °F (fan assisted). Roughly chop cauliflower into smaller florets.
  2. Place in a baking tray with the oil and salt and toss to combine. Bake for 25 mins, stirring half way through.
    Keto Cheesy Cauliflower Muffins
  3. Place dry ingredients (almond flour, psyllium husks, onion powder, paprika, salt, pepper and baking powder) in a bowl and mix to combine.
  4. Add the eggs, milk and water to another bowl and whisk together. Pour the egg mixture into the dry mixture and stir to combine.
    Keto Cheesy Cauliflower Muffins
  5. Fold through the cheeses and cauliflower.
    Keto Cheesy Cauliflower Muffins
  6. 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.
    Keto Cheesy Cauliflower Muffins
  7. 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. Keto Cheesy Cauliflower Muffins

Ingredient nutritional breakdown (per serving, muffin)

Net carbsProteinFatCalories
Cauliflower, fresh
0.9 g0.6 g0.1 g8 kcal
Olive oil, extra virgin
0 g0 g2.7 g24 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Almond flour (blanched ground almonds, almond meal)
1.1 g2.7 g6.6 g74 kcal
Psyllium husks, whole
0.1 g0 g0 g0 kcal
Onion powder, spices
0.3 g0 g0 g2 kcal
Paprika, smoked (spices)
0 g0 g0 g0 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Baking powder, gluten-free
0.2 g0 g0 g1 kcal
Egg, whole, fresh, raw (free-range or organic eggs)
0.1 g2.5 g1.9 g29 kcal
Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D
0.3 g0.2 g0.2 g4 kcal
Water, still
0 g0 g0 g0 kcal
Cheddar cheese
0.3 g2.6 g3.8 g46 kcal
Parmesan cheese
0.1 g1.6 g1.2 g18 kcal
Total per serving, muffin
3.5 g10.2 g16.4 g204 kcal

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Dearna Bond
Creator of

Dearna Bond

Dearna is a passionate foodie and food photographer, and loves sharing her knowledge and enthusiasm for both via her food blog and online photography courses.

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Comments (10)

Used flax seed in place of psyllium husks.

I'm glad you enjoyed Cyndi!

I only have ground psyllium husks. Is that an acceptable substitute and how much should I use?

Hi Jocelyn, you can do that. I'd go by the weight just to be sure but it should be about 1 tablespoon of psyllium powder. You could also use 2-4 tablespoons  of flax meal instead.

These muffins have been a constant in my meal rotations.  I’ve varied it up at times, having used blue cheese when I’ve been out of Parmesan, or roasting a diced onion with the cauliflower when onion powder ran out.  I always double the recipe and get 18 perfect 1/4cup sized muffins to get us through the week.  I’ve shared this recipe many times with my family and they are all fans too.  Thank you!!

Thank you Manu, I'm glad you enjoyed!

These are fantastic!  The paprika adds a really nice warmth and I love that you can still taste the cauliflower when they are baked.  We had them with squash soup. Perfect winter dinner!

Thank you Krissie, I'm glad you enjoyed!

these muffins are delicious.  I used cream/water instead of milk and put mozzarella instead of parmesan.   The muffins are firm.  They're great for lunch.

Thank you for your kind words, I'm glad you enjoyed!