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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.
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.
Can I Have Milk on a KEto Diet?
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.
Hands-on Overall
Serving size muffin
Nutritional values (per serving, muffin)
Net carbs3.5 grams
Protein10.2 grams
Fat16.4 grams
Calories204 kcal
Calories from carbs 7%, protein 20%, fat 73%
Total carbs6 gramsFiber2.5 gramsSugars1.7 gramsSaturated fat4.5 gramsSodium510 mg(22% RDA)Magnesium47 mg(12% RDA)Potassium230 mg(12% EMR)
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)
- 2 tsp onion powder
- 1/2 tsp smoked paprika
- 1/2 tsp sea salt
- 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)
- 1 cup grated cheddar cheese (113 g/ 4 oz)
- 1/2 cup grated Parmesan cheese or other Italian hard cheese (45 g/ 1.6 oz)
Instructions
- Preheat oven to 190 °C/ 375 °F (conventional), or 170 °C/ 340 °F (fan assisted). Roughly chop cauliflower into smaller florets.
- Place in a baking tray with the oil and salt and toss to combine. Bake for 25 mins, stirring half way through.
- Place dry ingredients (almond flour, psyllium husks, onion powder, paprika, salt, pepper and baking powder) in a bowl and mix to combine.
- Add the eggs, milk and water to another bowl and whisk together. Pour the egg mixture into the dry mixture and stir to combine.
- Fold through the cheeses and cauliflower.
- 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.
- 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.
Ingredient nutritional breakdown (per serving, muffin)
| Net carbs | Protein | Fat | Calories |
|---|
| Cauliflower, fresh |
| 0.9 g | 0.6 g | 0.1 g | 8 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 2.7 g | 24 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Almond flour (blanched ground almonds, almond meal) |
| 1.1 g | 2.7 g | 6.6 g | 74 kcal |
| Psyllium husks, whole |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Onion powder, spices |
| 0.3 g | 0 g | 0 g | 2 kcal |
| Paprika, smoked (spices) |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Baking powder, gluten-free |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.1 g | 2.5 g | 1.9 g | 29 kcal |
| Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D |
| 0.3 g | 0.2 g | 0.2 g | 4 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Cheddar cheese |
| 0.3 g | 2.6 g | 3.8 g | 46 kcal |
| Parmesan cheese |
| 0.1 g | 1.6 g | 1.2 g | 18 kcal |
| Total per serving, muffin |
| 3.5 g | 10.2 g | 16.4 g | 204 kcal |
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