These easy cauliflower muffins are delicious as a side-dish, snack or appetizer!  Thanks to L for sending us this great recipe.


  • 2 cups riced cauliflower (use food processor, cheese grater, or bag of frozen/fresh riced cauliflower)
  • 1/4 cup onion diced
  • 1 cup shredded cheddar cheese (or any cheese you like)
  • 1 teaspoon Italian seasoning
  • 1/4 teaspoon salt, optional
  • 1 large or extra-large egg, lightly beaten


  1. Preheat oven to 350 °F.
  2. Mix cauliflower rice, diced onion, shredded cheese and Italian seasoning in a large bowl.
  3. Stir egg into cauliflower mixture.
  4. Scoop mixture into mini or regular muffin tins coated to prevent sticking. The yield will be about 24 mini muffins or 8-9 regular sized muffins.
  5. Press mixture down with the back of a spoon or fingers.
  6. Bake for 25 minutes or until firm and starting to brown.
  7. Gently remove from muffin tins and enjoy!


Makes 8 servings or approximately 24 mini muffins (1 serving = 3 mini muffins). Count each serving as 1 protein (group 6). Original recipe courtesy of