Cauliflower English Muffins

Cauliflower is such a versatile vegetable. Due to it’s mellow flavor, it’s a great blank canvas to build up bold flavors for any recipe. Whoever first discovered that it acts as the perfect carb replacement deserves one hell of an award. These Cauliflower English Muffins are a great low-carb gluten free substitute for buns and rolls, and even just on its own as a side dish.

My favorite way to eat these is cutting them in half, and toasting them insides down in a pan, and adding an egg white and some turkey bacon for an amazing low-carb breakfast sandwich that is a sure way to give you that energy boost we all so desperately need in the morning. And they’re SO SIMPLE to make! I am sure you will love these!


  • 40 oz. Frozen Plain Riced Cauliflower (or 5 cups riced fresh cauliflower)
  • 1 cup of shredded Part-Skim Mozzarella Cheese
  • 1 Large Egg, lightly beaten
  • 1/2 tsp. Salt
  • 1/4 tsp. Pepper
  • 1 tsp. finely chopped parsley
  • 2 Tbsp. Almond Flour (or any flour of your choice)


  1. Follow microwave instructions on the frozen cauliflower bags. Once cooked, open each bag and empty it into one large bowl. Let it cool for about 5-10 minutes or until it’s a comfortable temperature for you to work with. If using fresh riced cauliflower, put it into a lossley covered microwave-safe bowl and cook on high for about 3 minutes. Let it cool for 5-10 minutes.
  2. Preheat your oven to 425 degrees F and prepare a large sheet pan lined with parchment paper.
  3. Using a clean kitchen towel or a cloth napkin, place cauliflower in the cloth a few scoops at a time and wring out the excess moisture from the cauliflower.
  4. Combine all ingredients into a bowl and mix thouroughly- will look like a meatloaf when mixed well. Using about 1/4 cup of the mixture, form patties about 3 inches in diameter, and around 1/2 to 3/4 of an inch thick. If you have a biscuit cutter, that works just a well. Place the patty on the prepared baking sheet, and repeat with the rest of the mixture. Space the patties about 1-2 inches apart (these don’t really spread so if you need to make them closer to fit in a pan it’s no big deal). You will have about 8 or 9 “muffins”.
  5. Bake in the preheated oven for 28 minutes until the edges become a crispy golden brown color. Serve with any toppings you like, or enjoy it on it’s own!


This is such a simple and versatile recipe, that you can add almost anything into the mixture. Add different cheese, extra veggies, bacon, whatever you want! One possible variation is making Cheddar-Jalapeno Cauliflower English Muffins:

  • Replace the Shredded part-Skim Mozzarella Cheese with Reduced-Fat Shredded Cheddar Cheese
  • Add 2-3 finely chopped Jalapeno Peppers
  • Follow the rest of the recipe as shown

Published by Pasqualina Mirabito

I am currently on a health journey, and decided to create a blog to share my experiences and recipes to help those going through the same thing that I am. Changing to a healthy lifestyle is hard, but we are all in this together!

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