Blog post

Cauliflower Muffin

December 5, 2017


Mmm what is better then the smell of fresh muffins baking in the oven?

These Cauliflower Muffins always brings me back to my childhood waking up to the smell of something delicious cooking away in the oven, eagerly rushing out of bed to see what amazing treat my mum has prepared.

Once you try these savoury Cauliflower Muffins with their soft fluffy texture you will not turn back to store bought amateur muffins but rather will crave these for your quick and easy healthy breakfast, snack, or even a travel option.

These are perfect low calorie and low carb item that will keep you satiated and ready to take on the rest of the day. 

Makes 12 muffins


Gluten Free, Wheat Free, Vegan, Dairy Free, Refined Sugar Free, Low Fat, No Nuts, No Soy, No MSG


Energising Breakfasts

Preparation & Cooking Time

15 minutes prep time

30 minutes cooking time

7 minutes cooling time


  • 1 small cauliflower
  • 1 small onion diced finely
  • 1/2 medium red capsicum diced finely
  • 1 1/2 cups of nutritional yeast
  • 1 cup of quinoa flour
  • 3/4 cup of almond milk
  • 1/4 cup of chopped parsley
  • 1 flax egg
  • 1 1/2 tsp garlic powder
  • 1 tsp baking soda
  • salt and pepper for taste
  • cooking spray


  • 1 x food processor
  • 1 x large mixing bowl
  • 1 x mixing spoons
  • 1 x measuring spoon
  • 1 x measuring cup
  • 1 x chopping board
  • 1 x knife
  • 1 x 12 muffin tin


  1. Preheat the oven to 180 degrees celsius
  2. Spray the muffin tin with cooking spray
  3. Prepare the flax egg and set aside for 5 minutes
  4. Wash the cauliflower and cut off the green leaves and the stem of the cauliflower to discard. Place the cauliflower florets in the food processor and process until it resembles cauliflower rice
  5. Place the cauliflower into a large mixing bowl with the rest of the ingredients and mix until combined thoroughly
  6. Fill the muffin tins to the top with the Cauliflower Muffin mixture
  7. Bake the muffins for 30 minutes until golden brown at the top
  8. After the 30 minutes remove the muffins from the oven checking to see if they are cooked thoroughly by placing a mental skewer through the muffin to see if it comes out clean. If it doesn’t, then place back into the oven for 5 minutes
  9. Once cooked completely, remove from the oven and let the muffins sit for 7 minutes to cool. Best served warm. Bon Apetit!


  • These can be stored in the refrigerator for 3 days or placed in the freezer ready to be warmed up when you are looking for a healthy breakfast/snack
  • This muffin can be modified to include other vegetables such as peas, corn, etc

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