These nut free Keto Jalapeño & Cheddar Cauliflower Muffins are oh so cheesy and delicious! Perfect alongside your bacon and eggs for breakfast, or as a side to your favorite keto soup or chili – these low carb cheddar muffins are going to be a hit any time of day!
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 keto jalapeño & cheddar cauliflower muffins, and was happy to do it.
In fact, I was super disappointed when they were all gone, and no I did NOT offer to share with anyone else in the family! ?
These keto jalapeño & cheddar cauliflower muffins don’t really have a bready texture like a muffin, but I wasn’t sure what else to call them. They are cheesy and hearty and taste amazing!
Firm and chewy if you eat them cold, these keto jalapeño & cheddar cauliflower muffins get all soft and cheesy/gooey in the center when you heat them up slightly in the microwave.
SO GOOD!
These keto jalapeño & cheddar cauliflower muffins 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!
Keto Jalapeno & Cheddar Muffins Recipe Video
Keto Jalapeno & Cheddar Cauliflower Muffins
- Prep Time: 5 minutes
- Cook Time: 30 minutes
- Total Time: 35 minutes
- Yield: 12 muffins 1x
Print Recipe
Pin RecipeDescription
These Keto Jalapeño & Cheddar Muffins are cheesy and delicious, with no discernible cauliflower flavor! Low carb, gluten free, nut free, and Atkins friendly – even the kids will love them!
Ingredients
- 2 cups riced, raw cauliflower
- 2 tablespoons minced jalapeno
- 2 large eggs, beaten
- 2 tablespoons melted butter
- 1/3 cup grated parmesan cheese
- 1 cup grated mozzarella cheese
- 1 cup grated cheddar cheese
- 1 tablespoon dried onion flakes
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon baking powder
- 1/4 cup coconut flour
Instructions
- Preheat oven to 375 degrees Fahrenheit.
- Combine the cauliflower, jalapeno, eggs, and 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 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.
- Store leftovers in an airtight container in the refrigerator for up to 1 week or in the freezer for up to 3 months.
- Category: keto muffins
Nutrition
- Serving Size: 1 muffin
- Calories: 110
- Fat: 8g
- Carbohydrates: 2g net
- Protein: 8g
Keywords: keto, low carb, tex Mex, Atkins, gluten free, nut free, grain free, muffins, bread, cauliflower
658
Well, I sure did my “shouting from the rooftops” for this recipe (I mean, shared it on Facebook) because it was so good I could not stop eating the muffins! It was my dinner delight! And this was my VERY FIRST TIME to use coconut flour, so I am convinced about how useful it can be (instead of white flour). So happy here, on this Saturday night, thanks for posting this wonderful recipe. Every one in my house loved the muffins!
★★★★★
Thanks so much Greg! So happy to hear they were a hit with the entire family!
I absolutely love these muffins. This will be my third time making them. The 2nd time, I didn’t have jalapeños, so replaced with green onion and crispy bacon bits, and left out the onion flakes. I haven’t tried making keto bread yet, so this recipe suffices for my bread craving. I halve them and add a pat of butter. YUM! Thank you for sharing this delicious recipe.
★★★★★
I followed these instructions exactly and these came out as inedible dense little hockey pucks. What a waste of time and money! There’s no way I could have served these to anyone else. I could have really used some photos of the process. Maybe someone can help me figure out what I did wrong?
-First, the “batter” looked like stuffing. I wasn’t sure if that was right and checked the recipe again to see if the strange consistency was addressed at all but all I saw was another reviewer saying she used an immersion blender for a doughy consistency. I gave that a shot.
– I put the dough in the cupcake liners with a little scoop and again, I wasn’t sure if it was right because I just had little dough balls. Was I supposed to press them down? Would they settle? I didn’t know, so I pressed them into the pan.
– I left the muffins in the oven for 1 hour after baking and, yup, they were very dark brown when I took them out. They tasted like a burnt quiche somehow. I want to try again but not until I figure out what went SO wrong here.
★★
It’s not necessary to “blend” this into a smooth batter. I think that’s where you went wrong. The texture of the riced cauliflower gives them some lightness when they are baked. Just mix to combine like the recipe says. I used a wooden spoon.
I used a scoop to portion into the tins, also, and then gently pressed them down, just enough to spread out the scoop into the bottom corners of the tin. Gently.
These do get dark brown on the outside, but mine don’t taste burned at all. It’s not a cheddar muffin, but it’s a pretty tastey substitute.
Niki, it sounds like they just overcooked and burnt. I have an electric oven, and it really retains the heat after turning off. I just found this recipe, it sounds delicious, and will make it as soon as I get some coconut flour. I will just watch them after I leave in the oven. Melissa, just found your site last night looking for a swordfish recipe. Been following a Keto diet 8 wks now, and making your Turbo Soup right now! Will try some of your others also. Thanks!
Forgot to rate it. I’m a good cook and can read a recipe to know if it will work.
★★★★★
Thanks for this recipe. I have made 3 batches now, mostly for breakfast. So I have subbed chopped ham for the jalapeño and made the garlic powder and onion optional. When I was visiting my sister, she made me bake 2 dozen for her freezer! I am new to your blog, but enjoying the explorations.
When it says riced… do I also need to cook the cauliflower?
I LOVE your recipes! Thank-you for all the work and thought you have put into these.
No need to cook the cauliflower Debbie!
I am new to Keto and found this website–it’s been a life saver. All of the recipes are SO GOOD! I made the muffins today and really wanted to eat the entire batch. I only had almond flour and it worked out fine. I did add more chopped raw jalapenos because I love spicy food. Thanks Mellissa for all the work you have put into this blog.
★★★★★
Hi Melissa!
What took me so long to try this recipe?
I’m always looking for a “grab and go” breakfast that I can take to work. I also don’t like anything that tastes overly egg-y (I don’t even like scrambled eggs, hard-boiled eggs, egg salad, etc). I LOVED this recipe! It’s going to become a regular “go to” recipe for me – a triple batch to bake on Sundays so they will last me all week! PS… these are great warmed in the microwave with a cream cheese schmear!
Do you have to use coconut flour, or can you use regular flour?
Thanks!
Hi Melissa,
Thank you so much for all of your fabulous recipes!
When making these muffins, I wondered about the Nutrition Information and I calculated it with My Fitness Pal and it came out to CAL 198, PROTEIN 11.75, FAT 15.5, CARBS 2 net.
I am still waiting for the muffins to cool, however, I feel certain that they will be delicious!
Thanks again!
When I entered into My Fitness pal the calories and carbs were much higher than published. What’s up with that!
MFP is notoriously inaccurate.
Wow! These are incredible! I’m so glad I doubled the recipe. I think we’ll make this a staple in our house from now on. **Tip: purchase the frozen riced cauliflower from Costco (if you have one nearby) and it will save you a big step. It also means you get to eat them faster!
Thank you so much for all your great recipes! Your week 1 is what helped me get in to ketosis.
★★★★★
Did you just thaw out the frozen riced cauliflower? I have the same thing, and I was wondering if I could use it forthright recipe…
I used Costco riced cauliflower. I didn’t have mozzarella. I used 1/3 c Parmesan and 1/2 chedddar aged. These muffins are delicious.
Vicki
These are really delicious. I made some substitutes. I used only cauliflower, buckwheat flour, baking soda, Daiya vegan pepperjack cheese and ground chia seeds(egg replacement). Thanks for the recipe.
★★★★
How was it with the vegan cheese? I don’t really eat a lot of eat of lot of dairy!
Delicious!
OMG! These were SO good! I only made half a recipe to try them. (I don’t know why I should have doubted they would be amazing since every other recipe I’ve tried from your site has been amazing) Even my husband was impressed.
I want to try and make these as an appy – how long do you think I would need to bake them if they were in mini muffin tins? Has anybody tried that?
Could almond flour be used in these instead of coconut flour?
★★★★★
I’m wondering he same thing. Did you try it with Almond?
Just pulled these out of the oven, and have taken my first bite. These. Are. A. Religious. Experience. Beyond amazing. It really does eat like a muffin. I didn’t have jalapenos, so I substituted with diced green chilis. Pure culinary fabulosity.
Do these freeze well?
My husband would love these. We have company coming this weekend i am thinking yhese would be perfect for them.
I have a bunch of fire roasted jalapenos that i have saved in the freezer. I bet they would be great in this!
★★★★
These are delicious and made a double batch this time as they were eaten so fast the last time. I use the jarred pepperoncini (remove seeds and 1 Tbsp only) instead of jalapeño pepper as most of the family doesn’t like such spicy food but this gives it enough of a punch and onion powder instead of flakes. I also threw in some chopped cooked spinach just to get some greens in it. I cooked it for only 20 minutes this time and left it in the oven for 20 minutes and they came out perfect. Last time when I followed the time recommendation they were overcooked….but still delicious.
★★★★★
I made these today, didn’t have fresh jalapenos so I used pickled. they are amazing. Will def be a staple at our low carb house. I can’t wait to try more of your recipes.
★★★★★
Can you use dairy free substitute cheese?
Made these and loved them, still had a ton of cauliflower left. So, made a 2nd batch pizza flavored by subbing pepperoncini for the jalapeno and doubling the mozzarella instead of 1/2 cheddar. Also 1tblsp Italian seasoning and 15 pepperoni. Also, yum. What a great base recipe, I cant wait to see what I dream up next. Best part is, they are portable, and packable which makes Keto stickable! I could hug you, for sure.
★★★★★
Oh my stars Mellissa !!!! These are delicious! Made the chili last night so I am ready to have chili and these delicious muffins TONIGHT! I couldn’t help it and ate one before the hour cooling in the oven. It stuck to the paper liner but I don’t mind peeling/eating it from the paper. In less than a hour I will know if they still stick to the cupcake liner. I added bacon bits, no jalapeno peppers so used pepper jack cheese instead of mozzarella. THANK you for everything. I began LCHF Keto style eating and your sight has been a great encouragement. Donna
★★★★★
Do you ever use a juicer to rice cauliflower? We have one and it does such a nice job of separating the pulp from liquids, but I wonder if it removes too much liquid?
I made these last night to take to a work luncheon today. The muffins were better than I expected. Everyone tried them and most really liked them. For some the jalapeno was a little too spicy but I thought it was the perfect combo. One co-worker tried it without knowing what it was and stopped after the first bite-“this is great!, What is it?”. Several asked for the recipe-it’s a keeper!
★★★★★
I have been waiting all week to make these. Could not wait to get off work and come home to make them. I had most of the ingredients on hand but wanted fresh jalapeños and an extra hour cooking time in the oven. I just took my first bite and felt like I was eating a green corn tamale. I am in love. we will be eating this with prime rib today. Can’t wait to try more of your recipes!
This was the first recipe I ever pinned around the time this posted. It has taken me this long to try this since I refuse to grate my own cauliflower. Now that stores do it for me I finally made this today. So flipping delicious. So glad I finally made these!!!
★★★★★
I was wondering if these would still turn out if, instead of a ricer, I used a food processor with the grate attachment? Thanks!
Yes Jamie, I think you’ll be fine!
This is a several months late but I used the method in the video-put cut cauliflower in the blender with water and chop-it was quick and easy.
OMGosh. These muffins are absolutely amazing! Great taste and texture and still low carb. Thank you for sharing this and all of your delicious recipes!
I rarely comment on online recipes. But I have to say this one is AMAZING! And super simple. Also dangerous given you won’t be able to stop eating these low-carb gluten-free but definitely not fat-free muffins of happiness!
Just made these and they are FANTASTIC and hoping to freeze some for future devouring lol
★★★★★
Hi … can’t wait to try these … since you posted some Nutritional Info, is there any way you can determine the fibre in one muffin … thanks and love your site
These are fantastic!! My only change is that because I didn’t have any jalapenos, I used some Trader Joes Dragon Sauce. If you don’t like spicy, then you don’t need to worry about the peppers. I used teflon muffin tins and they stuck, so I will grease them the next time.
Oh, goodness. I was skeptical at all the hype, but these are really, really tasty.
A few notes:
1. I used an immersion blender to combine the eggs, butter, cauliflower, and jalapeño. It made the mixture nice and doughy!
2. If you like spice, doubling up on jalapeño would be a fine idea.
3. My husband just ate five of these with dinner. Five. (That’s what they call an endorsement!)
★★★★★
I was coming to this comment section after making them last night, to basically give the same advice. Not quite enough kick from this amount of jalapenos to make it even seem worth using them, but thats a taste thing.
My husband dind’t eat 5, but between my GF and i we had about 7 lol
I love these. The second time I made them I used real diced onion and 1/3 cup mozzarella cheese with 3/4 cup pepper jack cheese. I left the jalapeños out. They look just like yours and made an even dozen.
I think I will stick to those ingredents cause I will be making these a lot. They are so good. Thank you for such a good recipe.
These look perfect to try out in my new (tragically ill named) muffin top pan. I’ve been experimenting with various recipes to get something closer to a low carb version of Sandwich Thins than a muffin.
I call this pan ill named because when you look for recipes that use it, a million exercises for our mid section come back first.
★★★★
Made this recipe this afternoon but instead of muffin tins I used a loaf tin, worked well the flavour is awesome, I used onion powder as I didn’t have onion flakes and also semi dried chopped up chilli flakes.
I love this recipe. ?? yummy.
Hey Mellissa, lovely recipe! One question though, if I use paper muffin liners, do I need to grease them? I realize spraying them with non-stick spray is the best option but they’re not readily available here.
Thanks a bunch!
Just made this and they are delicious! What is the best way to store them?
★★★★
Hi Mellissa :) Wanted to say *Thanks* for the recipe! I’ve been doing a tater tots one and it’s been great, yours I will try next for sure.
Another thing I wanted to say thanks for is the vid ‘ricing cauliflower’… yes it is life changing! I saw that a few months ago, got a large blender, and have been doing it that way ever since. What a major benefit! Clean up is a snap! It’s just awesome :)
The only thing I do different than the vid is to take some cheese cloth and squeeze the water out of the rice before putting it in the mason jar.
Super that you included the link to that vid, the food processor way of ricing is so messy and clean up is daunting, so I was rarely making it. Not Now! :)
Thanks again, Hank
★★★★★
These were SOOOOOO good! Like holy moly good! I didn’t have any coconut flour so I used carb quick instead and it worked great. I need like a ton more and I will be in heaven!
PS I really tried to give it 5 stars but it really wouldn’t let me?
So glad you liked them Ashley!!!