Jalapeno and Cheddar Cauliflower Muffins (Low carb and gluten free)

I made these low carb cauliflower muffins last week and have been super excited to post about them ever since!  Over the course of 2 days, I pretty much only ate these, and was happy to do it.  I was disappointed when they were all gone, and did NOT offer to share with anyone else in the family!

They are cheesy and hearty and taste amazing!  They don’t really have a bready texture like a muffin, but I wasn’t sure what else to call them.
They are firm and chewy if you eat them cold, but if you heat them up slightly in the microwave they get soft and cheesy/gooey in the center.  SO GOOD!  These go perfectly with some some eggs for breakfast or as a veggie side dish to any protein for dinner.

Very kid friendly, they are fun to eat and have virtually no cauliflower flavor.  I just bought another head of cauliflower so that I can make these low carb cauliflower muffins again this weekend – I already can’t wait!  Hope you guys like them too, as always let me know how they come out!

Makes 12 muffins

Recipe Ingredients:

2 cups finely riced, raw cauliflower **
2 Tbl minced jalapeno
2 eggs, beaten
2 Tbl melted butter
1/3 cup grated parmesan cheese
1 cup grated mozzarella cheese
1 cup grated cheddar cheese
1 Tbl dried onion flakes
1/4 tsp salt
1/4 tsp black pepper
1/2 tsp garlic powder
1/2 tsp baking powder
1/4 cup coconut flour

Combine the cauliflower, jalapeno, eggs, add melted butter in a medium bowl.  Add the grated cheeses and mix well.  Stir in the onion flakes, salt, pepper, garlic powder, baking powder and coconut flour until thoroughly combined. 
Divide the batter evenly between 12 greased muffin cups.  Bake in  preheated 375 degree (F) oven for 30 minutes or until golden brown.  Turn off the oven and leave the muffins inside for one hour to firm up.  Remove and serve warm or cold.

** Check out this video from Big Red Kitchen for a fast and easy way to rice cauliflower – if you eat a lot of cauliflower like I do this is life changing!

Approximate nutrition information per muffin:  110 calories, 8g fat, 1.8g net carbs, 8g protein

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    • says

      Hannah I think it would still taste delicious but I don’t think you would get the crusty outside. But they would dry out enough to be muffinlike, I would try it five minutes at a time. Let me know if it works for you!

  1. Anonymous says

    Oh my goodness, those sound great!

    Is the riced cauliflower to be used raw or steam it first?

    Will be trying these VERY soon!!!

    Thank you!
    Alice B.

  2. says

    I cannot wait to try these! I am on a protocol to heal diverticulitis and I can’t eat ANY thing with corn or corn products in it. This will fill my desire for cornbread if they are as good as they look! Thank you so much!!!!! I’ll be preparing these for a large family gathering on Saturday night to go with a cajun seafood boil…takes the place of hush puppies quite nicely I think!

    • says

      Melissa, I hope you and your family like these, and I wish you all the best with healing your diverticulitis – I understand it’s a very painful condition. I think they will go great with a cajun seafood boil! Nom, nom! :)

    • says

      Sorry, I shouldn’t assume everybody knows what that is! Riced cauliflower is basically just finely chopped. I updated the post to include a link to a video to a fast and easy way to do it using your blender – check it out! Or you could chop it up with a knife.

  3. says

    Sounds very good, very nice pictures too !
    I might try it this week end. Missing cooking its been a while since I last cook you know after summer and its easy salads and BBQ.
    Think im back on tracks and for good !

    • Anonymous says

      I didn’t have cocoanut flour and used Atkins baking mix. They were delicious. I’m going to try to find cocoanut flour. I really don’t see how they could be much better though.

    • says

      Thanks for reporting back that they worked with the Atkins baking mix! I think any flour alternative will work fine since it just helps hold them together and doesn’t really add much flavor. Glad you liked them!

  4. says

    Mellissa, These were wonderful! I made substitutions…I didn’t have any mozzarella in the house so used Dubliner, no onion flakes so put in a bit of minced onion. Can you give me some tips on how you got these out of the muffin tins in one piece? My husband wants me to make these again:) Laurie

    • says

      Thanks Laura, so glad you guys liked these! I LOVE dubliner and I bet it was delicious – might try that myself next time! I had to wait a bit for mine to cool down and firm up to get them out easier. Once they are cool they pop right out. At least mine did!

    • says

      Great idea Eric, I don’t see why not. I think the baking time would be around the same, you might need to leave them in the oven for an hour and a half instead of an hour to get them to dry out enough in the center. Or not, if you try it just keep checking to make sure they are firm. Then let them cool completely before cutting into it if you want to be able to pick it up and eat it rather than using a fork. Let me know how they come out!

  5. Rose says

    Last time I was on low carb I lost 68 pd. Time to start it back up. Yes carbs got me again. Your site is exciting. Can’t wait to try the muffins. Sound so good. Will order the coconut flour today. I will let you know what I think :) and keep looking at your recipes.

  6. says

    Sooooo good. Oh my gosh! I used carbquick instead of the coconut flour because I couldn’t find any around here. I also fried up 4 crispy pieces of bacon and crushed them and mixed it in as well. They were amazing! My husband loved them too and we couldn’t wait to eat the leftovers. I’m anxious to make them again soon!!

  7. says

    We have made several batches of these since the original blog post and continue to be amazed at how great they are. I was already a fan of cauliflower, so this application was genius! I can’t taste the cauliflower at all. Some notes:

    – instead of jalapeños we have been using the Trader Joe’s New Mexico chilies (small tin). They give it a nice kick.
    – we have tried adding bacon as well as crumbled sausage; both applications worked well
    – we tried adding some other veggies, but this had mixed results: sometimes the veggies added too much liquid and changed the consistency.
    – instead of cheddar we use the Costco mexican cheese blend

    I love how versatile this dish is; it can be a quick breakfast, a snack, or a side with a meal.

    • says

      Alexei thank you SO MUCH for sharing all of your tips! I especially love the idea of using the canned green chilis in the recipe – I cannot WAIT to try that myself! All of these are great, I’ll be making another batch soon! :)

  8. Anonymous says

    I learned how to rice califlower from big red kitchen and it’s AMAZING! Do you have to “wring” out some of the water from the riced califlower before making this recipe or is it good as is?

  9. Anonymous says

    I just made these and WHOA NELLY are they good! I didn’t have minced jalepeno’s and I was to lazy to dice them, so I used whole ones out of the jar. There are about 2 to 3 whole jalepeno’s in each one. We like it spicy in this house so it works out :) thank you so much for this recipe. This is going to become a staple around here!

  10. Cas Messina says

    These just came out of the oven, and I couldn’t wait to dig into one! As promised, these are amazing! I will definitely be making these again, and again, and again, and…Love them! Thank you so much for this recipe!

  11. waggmore says

    I have a 6 cup food processor and I rice cauliflower by just rough chopping and then putting in the food processor. No need to add water.

    I’m just sayin…:o))

  12. Suzanne says

    I love them!! The house smells so good too! I think I will use a little more jalepeno next time. I like spicy! Thanks for sharing your wonderful recipes!

  13. says

    I was thinking of doing this recipe in a bread pan, and then cutting in slice. Do you think it will work? Obviously, I’ll need to adjust the baking time. It looks so good, I just need to find fresh jalapenos.

  14. Eve says

    10 eggs, bell peppers (red & green), onion, browned jimmy dean sausage topped with sharp cheddar and baked at 350 for 25-30 mins in a muffin tin is my version. Will definately be trying your version very soon!! Just found your site and I am LOVIN IT!! Thanks!!

  15. Philis says

    Mellissa, I was not a cauliflower brownie convert, but this recipe was SO GOOD. Just made & I love the protein content/and cauliflower that you can not even taste, and not relying so much on heavy calorie almond flour. Even though we eat low carb we gain weight if we eat much of that, so recipe this is so welcome.

    Just had a bite with lotsa butter & expect I will make these muffins often. Thank you so much for sharing your great kitchen creations.


    • says

      You’re so welcome Philis! I’m thrilled that you liked these (even if the cauliflower brownies didn’t do it for you! ;) ) I’m always looking to reduce my coconut and almond flour usage too, and the cauliflower just works so well. In fact I think I’m going to make a batch of these soon for myself! Thanks for reminding me of how good they were!

  16. Theresa says

    I just found your website this week. I made these muffins last night and they were amazing! Perfect side to a bowl of soup. I use a Ninja food processor to rice my cauliflower with no water added. You can also toss jalapeños in at same time. I then toss the cheese in the processor to grate. I baked my muffins in silicon muffin cups and they popped right out. Thanks for the great recipe. This one will definitely go into my regular rotation.

  17. says

    These sound wonderful! I know they’ll be good. Very similar to a roll I did a couple years ago, but mine had Italian herbs rather than jalapeno. Will defo try the jalapeno twist!

    • says

      Michelle I’m not sure how much more you’d need, but regular flour isn’t nearly as absorbent as coconut flour. I’d increase it to at least 1/3 cup – maybe even 1/2 cup, but it’s hard to say without having tried it first. Let us know if you try it and how much you used! Enjoy!

  18. Pansy says

    Used the method in the video for mine which are in the oven as I type. So much easier than the food processor method. Only thing is I hit pulse instead of chop and cauliflower came out the texture of grits. I had to use paper towels to absorb all the moisture. But I think that will be perfect for this recipe. We shall see..

  19. Samantha says

    Hi Melissa!

    I’ve bookmarked a whole bunch of your low carb recipes and couldn’t wait to try these, as well as those cauliflower brownies. I made the brownies a few days ago and was pleasantly surprised. These muffins though are amazing, and I see a lot more of them in my future. It sounds like they are being eaten pretty quickly in other homes, but with just me around to eat them, I was wondering, should I be refrigerating them? (The same goes for the brownies too actually). Also, my super picky eater of a boyfriend tried these as well and loved them! Hooray! Thank you!

  20. Leslie says

    Made these tonight because I happened to have all the ingredients on hand- so delicious! Thanks so much for this recipe and all of your other wonderful work.

    • says

      The texture of mine held together but was also a little crumbly. I think they might not hold together as well if you tried them as a drop biscuit. When I put mine in the muffin tin I had to put them down so they stuck together.

  21. Stephanie says

    These are cooling in my oven as I type. I just snagged one from the oven to share with the hubby because I couldn’t wait any longer. Wow. Just wow. These are keepers. I followed the “ricing” procedure from the link and found it to be quite simple. The whole process was easy and the results are fabulous. Can’t wait for dinner so that I can have another. MMMmmmmmm.

  22. Amanda says

    Mellissa, these were amazing!!! I made a batch yesterday with the intent to have them around for easy breakfasts the rest of the week… they were ALL gone by bedtime! The main culprit was one of our teens who does NOT eat veggies- I was surprised he even gave one a try, but he loved them and probably would have eaten the whole pan if we weren’t around. This will be one of our regular recipes from now on- THANK YOU so very much!

    • says

      You’re welcome Amanda! I love these too – they are definitely addicting, but in a good way! I love them with eggs, chili or soup, or even slice them in half and make mini ham and cheese sandwiches out of them! Glad they were a hit with your veggie hating teen – that’s always a bonus! :)

  23. garrett the guacamolean says

    These were pretty good. I riced the cauliflower dry in the food processor instead of using water in the blender. My wife loved them. Thanks

  24. Lindsay Smith says


    These are AMAZING!!!! I made them last night and just ate my first one. I didn’t put the jalapeno in because I don’t like those, but basically these taste like cheesy bread! I’m so excited!

    Perfect on the go snack to fill me up – will probably be a weekly must have :)

  25. Sandra says

    I made these last night. OMG, they are terrific! I “riced” my cauliflower in the blender and pretty much ended up with a very very fine texture, not at all like rice. I got worried it would not turn out properly, but, surprise, they did. They tasted even better this morning for breakfast. They really reminded me of corn muffins since my cauliflower was the texture of sand! Thank you so much for your great creativity!

  26. Jan says

    Melissa, I usually rice my cauliflower in my food processor, but I’d like to try the blender method. I don’t have a high power blender like a Vitamix. Do you think a regular blender would work?

  27. Kathy says

    I’m making these right now! They are in the oven as I type. I’m sooo excited about these. Tonight I am making a low carb chilli to go along with these and i will report back tomorrow to tell how they turned out and if my family liked them.

  28. Kathy says

    These were AMAZING. They tasted way better than i could’ve imagined. Being greedy I ate 3 with dinner lol. Thanks so much for the recipe and I absolutely love your site. Tomorrow I’m making my family The Cauliflower bread sticks you mentioned in another post along with zucchini spaghetti. Thanks again.

  29. says

    Hi Melissa!

    I made these yesterday night and they were a hit! I have to make them again using cheddar (I halved the recipe since I only had a half block of pepper jack cheese). I did have a little trouble getting them completely out of the muffin tin, but they were still good! The texture was reminiscent of a corn muffin and they were very rich! I subbed shallot flakes for onions since that’s what I had on hand. Can’t wait to try your other cauliflower recipes!


  30. Deanne says

    i made these tonight. was really hoping they would be of muffin texture somewhat but they werent. they were like a cheesy cauliflower side dish. putting them in a muffin tin doesnt make them a muffin unless they need more coconut flour??

  31. Tracy says

    My turn. In the oven now and with all the good reviews I don’t know if I will be able to wait and let them sit in the oven for an hour! I can’t wait to eat these! The test will be my husband that said “oh no not cauliflower again.” I riced my cauliflower with my food processor and did not have to use any water and that cut some of the preparation time down. So easy to make so I hope they are going to be as delicious because I still have a lot of riced cauliflower that needs to be used up.

  32. Lucy says

    Hi! I’m a college student who lives off-campus and I needed something to pack and take with me while I’m in class all day. These are perfect, thank you so much!

  33. Redeyedtreefr0g says

    Making these! OMG I have to wait a whole hour now? Torture, I wanna try them now!

    I basically only had the cauliflower and some eggs as far as ingredients go >.<
    So, my list of omissions/ substitutions are as follows: no jalapeno, melted bacon grease instead of butter, shredded Mexican cheese blend instead of Parmesan, mozzarella and cheddar cheeses, no onion flakes, no garlic powder, ground flax seed flour instead of coconut flour. We have almond flour but at the price it is, I have been forbidden from further experiments with it :P

    The "batter" fit perfectly into the muffin pan, and now I'm impatiently waiting for an hour to pass… I'll let you know how they turn out!

  34. says

    I’m continually amazed at how cauliflower has transformed life for low carbers! Year ago the only thing you found cauliflower standing in for was as a faux mashed potato, now this lowly veggie is the star! Thanks so much for sharing this recipe with us. I can see many variations of this in the future. I’m thinking Swiss cheese with chopped ham standing in for some of the cauliflower and a little Dijon mustard. Oh darn, now I’m drooling on my keyboard :)

  35. Nicole says

    First off, let me say that I never leave comments. But I love your site so much that I had to say thank you! I just made these and they are wonderful! I had to completely omit the coconut flour (since I can’t find any locally), so I was skeptical of how they’d turn out. I made them in a mini-muffin pan, and they’re like delicious, tiny omelet muffins. I can’t wait to make these again- and this is coming from someone who can’t stand the taste of eggs! :) thank you so much for this recipe and your site!

    • says

      Hi Nicole – I’m honored that you broke your “no comment” rule for my muffins lol! So glad you liked these! They are even more authentically “bready” with the coconut flour added, so definitely make them again after you get ahold of some! :)

  36. Jessica says

    Hi Mellissa, Could you have these Jalapeno & Cheddar Cauliflower Muffins on the first week of a Keto plan?

  37. mz says

    Hi Melissa,

    You said, “12 greased muffin cups”. Do you mean to use those little paper cupcakes inserts in the baking pan, or do you put them directly into the metal muffin tins?

    I want to try your recipe, it sounds wonderful, but I do not want to mes it up.

  38. Asia says

    Tried these today and like everything I’ve tried from your site so far, it was AMAZING! So tasty. I am having some oven issues so couldn’t get mine to set up/brown *quite* right… Tops kind of pulled away from the bottoms, if you can picture it, but they are still wonderful and a new household staple, for sure. (Paired with your No Chop Chili? Forget about it. SO tasty.) I think I’ll try to do these in silicone next time… Maybe it’ll be easier for me to get the whole “muffin” out… I don’t know. Don’t want to do them in liners, especially. Hopefully the silicone will be a good compromise! Thanks for sharing, lady. Your recipes are amazing and right up my alley. My palate and I thank you profusely. :)

  39. Cindy Maddux says

    I have these in the oven right now and OMG! they smell INCREDIBLE!!!!! I can’t wait until I can try one, or two, or . . . well, let’s see how it goes. The timer just went off for the 30 minutes and I shut the oven off. The next hour is gonna seem like and eternity.

    Thanks so much for this recipe.

  40. Cindy Maddux says

    Just took them out of the oven. How does 1 hour seem like 6? Anyway, I just had 2 of them and ARE YOU KIDDING ME?!?! These are unbelievable!!!!! I almost had to leave the house for the hour it was finishing up because the aroma was driving me crazy. Even the dog kept sniffing around the oven.

    I didn’t add the jalapenos because I would have paid for it. Love them but they don’t like me at all. So I used a little cayenne pepper for the kick the jalapenos would have given.

    To rice the cauliflower, I used the Vitamix, but did it in small batches without water because I don’t have a fine mesh strainer to drain the water out. It worked out perfectly.

    This is such a versatile basic recipe that can be varied in so many different ways. Gonna try with crab meat added next time and a bit of Old Bay Seasoning.

    Thanks so much for such a great recipe. Definitely sharing.

    • says

      Thanks for the feedback Cindy! I LOVE this recipe and you’re right – you can flavor them in so many different ways! I haven’t made these in awhile but your enthusiastic comments made me want to go shopping RIGHT NOW and get a batch in the oven! Glad you enjoyed them and thanks for taking the time to let me know! :)

  41. Stormie says

    I just made these last night, but used the half of can of peppers left over from the Cuban Pot roast recipe instead of jalepenos and almond flour instead cuz I still have some of that from the other recipes I’ve made.
    SUPER delicious, and I love the texture…. How weird…

  42. ConnieS says

    Mellissa, your site is a God sent!!!! Thank you! Just wanted to tell you that I made these muffins today only to find out that the heating element in my oven had died :( so I quickly changed them over to my microwave muffin pan & nuked them on high for 10 mins in an attempt to try & salvage anything I could. Because nothing browns in there I threw a couple of them under the broiler (which is still ok) and browned them a bit. Believe it or not, they were very “muffin like” all the way through when cooked in the microwave. (and very yummy too!) I can’t even begin to tell you the difference in my life since finding your site. Thank you from the bottom of my healthier heart!!!

  43. Susanne says

    Just made these for dinner – OMG. This recipe has now joined the list of my all time favorite low carb recipes. YUMMY!

  44. Claire says

    am currently trying these with almond ‘meal’. :-/ tried to make Almond flower, but my tiny little food processor just wasn’t up to the task, so I’m hoping for a ‘corn meal’ texture. Oh well! I’m sure they will be good either way!!

  45. Laura says

    This is such a great recipe. I left out the butter, and substituted lowfat cottage cheese for the mozzarella, to reduce the fat a bit since I am aiming for 35/35/30 daily macros. The only problem with this recipe is that I probably have to double it next time because my kids are eating them all before I can.

  46. DENEE' says

    Regarding coconut flour, I have found Bob’s Red Mill brand @ Big Lots or online discounted like Vitacost.com & Neutrition.com

  47. Nattie B says

    These were delicious! I omitted the onion flakes because I didn’t have any and I substituted brown rice flour because I couldn’t locate coconut flour. So good!!
    I also dipped some in tzatziki sauce and OMG, amazing! This recipe is a keeper.

  48. Linda says

    These are fantastic! They came out exactly as you pictured. Easy to make and they do not taste like cauliflower – which is good as I’m not a fan. I happened to have all ingredients already but for those wondering, major (regular) grocery stores such as Kroger also sell coconut flour.

  49. Nikki says

    Love the recipe! I have also used a whoopie pie / hamburger bun size pan to bake in. It makes them thinner than a muffin would be and I like the crispy texture. Then I split them, and top with seasoned ground beef and a little guacamole, yum!

  50. Nee Nee says

    I really wanted to like these. My DH and I thought they were bland. We both would have liked more flavor. Still, there are other recipes of yours I plan to try. Thank you for posting them!

  51. JessGNC says

    Stop the presses. My husband, king of the picky eaters ate one of these and said “it’s not horrible.” From him, that is high praise. Then he ate the jalapeno popper soup and went “it’s okay.”

    I will be sending you the bill for my heart attack.

    In all seriousness, these were great! I hate cauliflower but I am learning that it is like tilapia or tofu…it absorbs the flavors you add to it.

    Also, thanks for the tip/link on the ricing. That made a world of difference!

  52. Jennifer says

    I made these this morning except with Swiss cheese instead of cheddar because that’s what I had in my frig and they were soooo good! I didn’t want to stop eating them. Thanks!!

  53. Nina says

    Love this recipe!!! I’m making it for the second time now, it works just as well with “daiya” fakey cheese and nutritional yeast instead of real cheese :). I find they turn out better if I keep them on the smaller side.

  54. MissE says

    These are incredible! I am making them for the 2nd time today and I added in a bag of baby spinach leaves that I needed to use up. So the muffins are green. I pureed the spinach in my vitamix along with the cauliflower rice, egg, and butter. Then I followed the recipe as directed. I will update you with how they are. I’m thinking other than the green color they will taste just the same.

  55. MissE says

    Oh, also Melissa, I just want to thank you again! Your recipes are incredible and the meal plans are such an amazing tool.

    When I started to follow them 3 weeks ago I was at 208 and had been bouncing between 203 and 208 for a month (I started at 237 back in February). Yesterday I hit 199 and this has been the easiest “diet” I’ve ever followed.

  56. Kathy says

    Delicious!! I loved them. Already had 3 after dinner. Don’t think they’ll last long.
    Thanks for all the great recipes!

  57. CaitlinBrooks says

    Great texture, great flavor! I went a little crazy and melted some Kerry Gold on top of the two I ate! So good.


  1. […] Diet: Calorie countingHeight: 5ft3inStart Date: 25 Feb 2012Start Weight: 327.4lbCurrent Weight: 307lbGoal Weight: 196lbBMI Information:Start BMI: 58Current BMI: 54.4Goal BMI: 34.7Statistics:Total Weight Loss: 20.4lbWeight to Lose: 111lb% Lost 6.23% Originally Posted by moonlights 'I breathe, I'm hungry' site. Great site – I like the sound of her cauliflower muffins, have you tried making them ML? Jalapeno & Cheddar Cauliflower Muffins – I Breathe… I'm Hungry… […]

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