Cauliflower rice muffins

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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 80.2
  • Total Fat: 4.1 g
  • Cholesterol: 48.8 mg
  • Sodium: 91.9 mg
  • Total Carbs: 6.7 g
  • Dietary Fiber: 4.2 g
  • Protein: 5.0 g

View full nutritional breakdown of Cauliflower rice muffins calories by ingredient
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These are a perfect aside for any savoury meal! These are a perfect aside for any savoury meal!
Number of Servings: 12


    One large head of cauliflower - riced
    Red onion - 1/4 cup
    Green spring onion - 1/4 cup
    Mozarella cheese - 1/2 cup (any cheese)
    Celery - 2 tbsp
    Butter 1 pat - melted
    Two large eggs beaten until frothy
    Coconut flour - 1/4 cup
    Natural full fat greek yoghurt 100 grams (ish)
    Baking powder - 1/2 teaspoon
    Celery/Garlic salt to taste
    Black pepper or chilli flakes?
    Any other herbs that you like


Wash the cauliflower, you can rice the whole head including the stalks if it is a nice fresh cauli. Just trim off the harder stalks. After washing, shake the water out and dry the cauli as much as possible. Use big clean tea towels to do this.
Chop up the cauliflower into bits to be fed into the food blender. Chop up the celery, red onion, green onion and any other fresh herbs you like.

Blend all of this in batches so you get consistency in the ricing. Whiz it until it is very fine and looks like short grained rice. Put all the fresh riced vege in a big bowl. Add in the cheese, yoghurt, melted butter, salts to taste and stir it all in well. At this stage you could add in cooked bacon bits or similar.
In a separate bowl beat two large eggs until a bit frothy. Stir in the baking powder and the coconut flour into the beaten eggs.
Add this egg mix to the rice and stir in well.
Grease muffin tins with butter. Divide the mixture evenly - into about 12 or so balls and plop the mix into the muffin tins. You could add a sprinkle of tasty cheese on top if you like.
Fan bake in a pre-heated oven at about 180-200 degrees celcius for about 30-35 minutes. Keep your eye on them and watch for them to brown up.
Remove from oven and let them cool for about 10 minutes.

Serving Size: Makes 12 -14 muffins

Number of Servings: 12

Recipe submitted by SparkPeople user SUGARSKIRT.

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