Cauliflower Muffin Bites

Cauliflower Muffin BitesIf you’ve ever tried to make a cauliflower pizza crust and liked the flavor but not the soggy doesn’t-really-hold-together texture, then cauliflower muffin bites are the way to go. Easier to make and much more likely to hold together, these mini muffins make a nice snack, side dish or appetizer.

In fact, there’s no reason you can’t turn these into “pizza muffin bites” by adding grated cheese, olives and pepperoni. Think of this recipe for cauliflower muffins as a template that you can add all sorts of different flavors to.


  • Black olives, oregano and thyme with feta sprinkled on top
  • Finely chopped cooked bacon
  • Cheddar and jalapenos
  • Finely chopped and sautéed bell pepper and garlic

But don’t feel too much pressure to make the ingredient list for this recipe longer. Without anything extra added, these “muffins” are still darn good: moist, tender, and comforting.

Servings: 12 muffins

Time in the Kitchen: 45 minutes



  • 1 head cauliflower
  • 2 eggs
  • 3/4 cup full fat plain Greek yogurt (175 g)
  • 1 tablespoon olive oil (15 ml)
  • 1/2 teaspoon salt (2.5 ml)


Preheat the oven to 425 °F/220 °C. Grease or butter a muffin tin that can hold up to 12 muffins.

Cut the head of cauliflower into small pieces and pulse in the food processor until the texture is very fine, like rice. In two batches, put the cauliflower in a thin towel, gather the towel up around it and squeeze out as much moisture as possible.

Step 1

In a large bowl, mix together the cauliflower, eggs, yogurt, olive oil and salt.

Step 2

Evenly fill the cupcake tins with the cauliflower batter.

Step 3

Bake for 25 minutes, until the tops are firm. Let cool completely before removing from the muffin tin.

Cauliflower Muffins

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33 thoughts on “Cauliflower Muffin Bites”

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  1. How do you suppose these would freeze? Looks like a great staple to have handy for all sorts of things…..

    1. Cauliflower creations like this don’t freeze well. They turn into mush when they’re defrosted. Melissa Joulwan of Clothes Make the Girl does a baked cauliflower “rice” and she advises against freezing cauliflower once it’s been riced and cooked up.

  2. Seems to me that almond flour might be a good addition for helping a crust stick together, although I admit I’ve never tried it. Some health food stores carry refrigerated bags of finely ground almond flour that is very similar in texture to ordinary wheat flour. The downside is that it’s fairly pricey. Store it in the freezer to keep it from becoming rancid.

  3. Cauliflower heads vary widely – approximately how many cups of riced cauliflower are needed?

  4. Seems like a bit too much time in the kitchen for 12 little muffins. (Hence the freezing question I suspect). But I’ll give a try.

    My question is: why Greek yogurt is specified? I suspect texture/moisture content sort of thing. Wondering as I have all the ingredients on hand except Greek yogurt – have the regular stuff but not Greek.

    Insight anyone?

    1. My hunch is that because Greek yogurt doesn’t have added sugar, whereas the regular stuff you have perhaps does?

      1. greek yogurt has less liquid so will make firmer muffins. you can drain regular plain yogurt in a coffee filter or cheesecloth overnight to get the same texture.

        i assume we are all far enough along to know we should not be eating yogurt with added sugar?

        1. Yup. No sugar infused yogurt for this dog. I agree that it’s more of a texture/moisture thing with the Greek yogurt. Pressed some whey out of my existing yogurt. Also trying in a baking pan instead of cupcake tin to cut into servings. Envision two over easy eggs on top of a square with a swirl of homemade tomato sauce. We’ll see.

    2. OK. Made in a 6×6 baking dish and turned out cornbread quality. (I do not have a summer oven beside a toaster oven and a wood cook stove which I am not cranking up in August!).

      Over it, home made chorizo and spicy homade tomato sauce. Excellent variation to pasta or cornbread.

      And, I just drained my yogurt for a bit through cheesecloth. Squeeze here and there.

    3. You can make Greek Yogurt by lining a colander with cheesecloth or T-shirt material. Let the whey drain until it is the the texture of Greek Yogurt. Go too long and it will turn the texture of cream cheese (not bad either)! 😉

    1. Possibly some rice milk, or another egg, with a bit of potato starch to thicken?

  5. Just tried these for dinner. They were good. I will try some toppings or even eggs Benedict tomorrow morning with the leftovers. Re: a bit too much time in the kitchen – whipped them up quickly. Didn’t take anytime. I think I used quite a large head of cauliflower and it was fine. Picked the smallest head there was but it was quite large. I wouldn’t think it matters that much. My husband(nonpaleo) liked them too.

  6. Wow, I can’t wait to try these! For some reason I’ve never thought to try caulimuffins, though I’ve tried the pizza crust & definitely love the “rice” & “mashed potatoes.”

    I predict this will be a lifesaver in the winter when I sometimes crave bready things!

  7. But why 45 minutes in the kitchen? Or is that the time for the muffin, not for yourself? the actual work should be done in 15 minutes.

  8. These look great, going to use my 4 inch tartlet pans for these and make them into mini quiches for supper tonight. Thanks for a brilliant recipe. OH just starting his primal journey and still missing quiches and pies so hopefully these will be a good supper.

  9. Any suggestions for egg substitutions? I am allergic to them. I can sub tapioca gel for one egg, but not 2.

  10. Hmm, I’ve never really been into cauliflower but after reading this I think I will give it a go. Thank you for the recipe 🙂

  11. Sounds yummy and really fascinating! I’ve made cauliflower “mock potatoes” but this sounds quite unique! Thanks for the idea!

  12. Just want to confirm, this is a STEAMED head of cauliflower correct? Squeezing riced, RAW cauliflower will remove little (if any) moisture.

    1. No, this is raw cauliflower. once you chop and “rice”, it will help release more of the moisture from the vegetable. I was able to squeeze out about a 1/2 cup of liquid. I just put it in a kitchen towel and used the ends of the towel to wind it up and ring out the cauliflower once “riced”.

  13. Made them this evening. I have not eatin dairy in a loooong tine, but took the plunge, and made them! They turned out out pretty well. Now I understand the topping suggestion. I’ll put some toppings tomorrow for brunch. 🙂

    1. Making this as I type! I’m going to make a hollandaise poach some eggs and fry some bacon:)

  14. This looked like a good filling no nonsense recipe so I made of for my girlfriend tonight as a snack. I have never raced cauliflower before, but I have a mini chopper, and after removing the stem I leaves I was able to “rice” the whole thing in about 4 batches. I thought it really smelled like cauliflower, which was not great. I put the riced cauliflower in cheese cloth and squeezed it in the sink. We were both shocked to see how much water dripped out. After I the squeezing (about 20 seconds, that’s it) it had a much milder sent. I added some bacon, one jalapeño and used butter instead of olive oil, and followed the rest of the recipe exactly. Seemed like 12 muffin ins exactly. After 25 minutes, I popped 6 out, put them on a plate in the microwave (30 sec) to melt some good cheese on top. Final say, way better than I expected. These are going on my thanks giving table.

  15. Made these last night, and they came out really well. I did NOT steam the cauliflower, and I was able to get a good bit of moisture out of the processed bits. I also chopped/cooked four rashers of bacon and an onion, then added six cloves of pressed garlic to the pan for the last 30-60 seconds – threw this into the pre-baked mix and it gave the muffins a nice flavor.

  16. Made these today, and as far as I am concerned, they are not worth the effort. Taste OK, but just. Won’t make them again.

  17. I just tried making these. They are in the oven right now. Unfortunately my Ninja blender, which worked really well as a food processor, broke down because it was basically a piece of plastic shit so I bought a nice 10 speed Osterizer from the 80s. It works great for smoothies but not much else, and definitely not for grinding up cauliflower so I had to chop up the cauliflower as small as possible by hand and continue from there. I don’t suppose these will stick together very well this time but maybe they will be tasty anyway! I’ll be wishing for a food processor for my birthday!

  18. To remedy any soggy cauliflower issues when making “pizza crust” or “breadsticks” I’ve always put the riced cauliflower in the oven and roasted it until they were a little brown – I also like the flavor more when I do that. I’m thinking that could be a good thing to try with these as well.

  19. These are amazing! My husband and I have been making a batch and having for breakfast with sausage and green onion on top. It’s super fast to make and doesn’t use many dishes (key for breakfast stuff, since I typically get them all dirty making dinner for the week).
    Few tips:
    – I have stopped trying to squeeze out liquid. Didn’t get much when I tried, got cauliflower EVERYWHERE. They turn out fine without it.
    – I don’t fill up the entire muffin tin – I only go about 3/4 of the way to make them flatter. My batch makes 18 muffins.
    – They reheat in the microwave really well, and keep for several days.

    Love love this recipe!

  20. I just made these, followed the recipe exactly. But they crumble when I take them out of the muffin tin.
    Any ideas?