These Keto Cheddar Jalapeño Cauliflower Muffins are savory, cheesy, and packed with low-carb flavor. They’re perfect for breakfast, snack time, or as a side with dinner.
With just a handful of ingredients, these muffins are beginner-friendly and freezer-friendly, making them ideal for keto meal prep.
Keto Cheddar Jalapeño Cauliflower Muffins
Nutrition Facts (Per Serving)
- Calories: 142
- Net Carbs: 2.8g
- Protein: 7g
- Fat: 11g
- Serving Size: 1 muffin (makes 12)
Ingredients
- 2 cups riced cauliflower (fresh or frozen and thawed)
- 1 cup shredded sharp cheddar cheese (Cabot or Tillamook recommended)
- 2 large eggs
- ¼ cup almond flour (Bob’s Red Mill or Anthony’s)
- 2 tablespoons coconut flour
- 1–2 jalapeños, finely chopped (remove seeds for less heat)
- ½ teaspoon baking powder
- ¼ teaspoon garlic powder
- ¼ teaspoon sea salt
- ¼ teaspoon black pepper
- Optional: 1 tablespoon chopped chives or parsley
Instructions
- Preheat Oven: Preheat your oven to 375°F (190°C). Line a 12-cup muffin pan with silicone liners or grease well.
- Prep Cauliflower: If using fresh cauliflower, steam and rice it, then squeeze out excess moisture with a cheesecloth or towel. You should have 2 cups packed.
- Mix Ingredients: In a large bowl, combine cauliflower, cheddar, eggs, almond flour, coconut flour, jalapeños, baking powder, garlic powder, salt, and pepper. Mix well to form a thick batter.
- Fill Muffin Pan: Scoop the batter evenly into the prepared muffin cups. Press down slightly with the back of a spoon.
- Bake: Bake for 25–28 minutes, or until muffins are golden brown and set in the middle. Let cool for 5–10 minutes before serving.
- Garnish and Serve: Sprinkle with optional chopped chives or parsley before serving.
Tips & Variations
- Make It Vegetarian-Friendly: Already vegetarian!
- Add Protein: Mix in cooked bacon bits or diced ham for a heartier version.
- Dairy-Free Option: Use dairy-free cheddar alternatives and an extra tablespoon of almond flour to maintain structure.
- Storage: Store in an airtight container in the fridge for up to 5 days. Reheat in oven or air fryer for best texture.
- Freeze It: Freeze in a single layer on a baking sheet, then transfer to a bag. Reheat from frozen at 350°F for 10–12 minutes.
Why It’s Great for Keto
This recipe is high in healthy fats from cheese and almond flour while keeping carbs low with riced cauliflower. Jalapeños add flavor without spiking insulin, and the high fiber and protein content help keep you full between meals. It’s a perfect grab-and-go low-glycemic snack.
FAQ
Can I use frozen cauliflower rice? Yes! Just thaw and squeeze out as much moisture as possible before mixing.
Are these spicy? With seeds removed, they’re mild. Leave seeds in or add extra jalapeño for more heat.
Can I make these egg-free? You can try substituting 2 flax eggs, but texture may vary.
Affiliate Links
- Silicone Muffin Pan: For easy release and no sticking
- Cauliflower Ricer: Save time prepping fresh cauliflower
- Cooling Rack: Keeps muffins crisp after baking