Keto Cheesy Cauliflower Muffins

These savoury muffins are packed full of flavour. The trick to making them really special is by roasting the cauliflower first which results in a rich caramelised flavour. Keto Cheesy Cauliflower Muffins!

Keto Cheesy Cauliflower Muffins

These keto-friendly muffins freeze really well so are a great make-ahead snack. They’re delicious served on their own with a slather of butter, or create delicious keto croutons by crumbling them over your favorite salad.

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Nutritional Values (Per Muffin)

Macronutrient ratio: Calories from carbs (7%), protein (20%), fat (73%).                           

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                         Hands-on 30 minutes                  Overall 1 hour

Total Carbs                                                         6      grams
Fiber                                                                 2.5      grams
Net Carbs                                                        3.5      grams
Protein                                                          10.2      grams
Fat                                                                  16.4      grams
of which Saturated                                       4.5      grams
Calories                                                          204     kcal
Magnesium                                                   47        mg (12% RDA)
Potassium                                                    230      mg (12% EMR)

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Ingredients (Makes 10 Muffins)

• 1 small cauliflower (300 g/ 10.6 oz)
• 2 tbsp extra virgin olive oil (30 ml)
• 1/2 tsp sea salt
• 1 1/4 cups almond flour (125 g/ 4.4 oz)
• 2 tbsp whole psyllium husks (8 g/ 0.3 oz)
• 1/2 tsp smoked paprika
• 1/2 tsp sea salt
• 2 tsp onion powder
• 1/4 tsp ground black pepper
• 1 1/2 tsp gluten-free baking powder
• 4 large eggs
• 1/4 cup organic full-fat milk (60 ml) – see note below
• 1/4 cup water (60 ml)
• cup grated cheddar cheese (113 g/ 4 oz)
• 1/2 cup grated Parmesan cheese (45 g/ 1.6 oz)

Note: Although milk is typically not allowed on a keto diet due to the relatively high carb count, a small amount of organic full-fat can be used. Instead of full-fat milk you can use 2 tablespoons (30 ml) of heavy whipping cream and 2 tablespoons (30 ml) of water. Or you can substitute it with 1/4 cup of unsweetened almond milk or cashew milk.

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Instructions

1. Preheat oven to 190 °C/ 375 °F. Roughly chop cauliflower into smaller florets.
2. Place in a baking tray with the oil and salt and toss to combine. Bake for 25 mins, stirring half way through.
3. Place dry ingredients (almond flour, psyllium husks, onion powder, paprika, salt, pepper and baking powder) in a bowl and mix to combine.
4. Add the eggs, milk and water to another bowl and whisk together. Pour the egg mixture into the dry mixture and stir to combine.
5. Fold through the cheeses and cauliflower.
6. Divide evenly amongst prepared pans (you should be able to make 10 muffins). Sprinkle with a little extra smoked paprika. Bake for 20 – 25 minutes.
7. Allow to cool in tin for five minutes, and then move to a wire rack to cool completely. Store in the fridge up to five days, or freeze for up to three months.
8. Enjoy!!!

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