These Mexican Cauliflower Mini Muffins make tasty little brunch or breakfast bites – they’re low carb, paleo and gluten free and packed with Mexican flavour!
I have been on a breakfast all day kind of kick lately. Inspired by breakfasts from around the world, I have been finding ways to sneak more brunch-able eats into my daily repertoire all day long. I mean, just last week I literally ate pancakes for lunch all week and IT-WAS-AWESOME (they were also protein packed so I felt great too!)
These Mexican Cauliflower Mini Muffins make for a super healthy, low calorie bite of flavour that you can enjoy all day long. They’re tasty warm from the oven, but also amazing made in a big batch and thrown into a container for a mid-day nosh.
How to Make Mexican Cauliflower Mini Muffins
Full disclosure: These Mexican Cauliflower Mini Muffins aren’t traditional muffins. They’re kind of a mix between a muffin and a frittata because there isn’t much flour holding it all together. Rather, they pack a good strong cheesy flavour, balanced out by the mild cauliflower, spicy chipotle and tangy lime.
These Mexican Cauliflower Mini Muffins are perfect for those of you keeping your carb count down. They contain only 1/4 cup of coconut flour (a paleo-approved, high protein and fibre flour) in the ENTIRE batch, and are otherwise just eggs, egg whites, cheese and our super-low-cal BFF – cauliflower. It starts by making the cauliflower into cauliflower rice which you know I love and have played with in sweet and savory eats before. I then go in and add a bunch of Mexican flavours with lime zest, chipotle, avocado and tomatoes!
Not feeling the Mexican fiesta vibes? No worries! Just leave out the chipotle and the lime juice and add in whatever spices you like. If you have mozzarella or another cheese, switch it up! If you want to eat them sans the guacamole/ tomato dealio – go for it! It’s your batch of Mexican Cauliflower Mini Muffins- you do you!
You can also make BIG Cauliflower muffins, though the cooking time will change so just keep an eye on them to ensure they’re cooked through.
Have you tried making these Mexican Cauliflower Mini Muffins with a different flavor profile? I would love to hear your experience! Leave me a comment below with your thoughts!
Mexican Cauliflower Mini Muffins | Low Carb, Paleo & Gluten Free
- 1 medium cauliflower head cut into florets
- 1 cup cheddar cheese finely shredded
- 1 chipotle pepper in adobo seeds removed (unless you like it hot)
- 1 1/2 tsp adobo sauce or to taste
- 2 tsp lime zest
- 1/2 tsp salt
- 1/4 cup coconut flour
- 1/2 tsp tsp baking powder
- 2 large eggs
- 2 large egg whites
- 1 ripe avocado mashed
- 1/2 lime juiced
- Salt and pepper to taste
- 12 cherry tomatoes cut in quarters
- Preheat the oven to 400°F. Grease two mini muffin tins.
- Put the cauliflower florets into a food processor and pulse until they reach a “rice” like consistency.
- Transfer to a pan with 2 tbsp of water over medium high heat. Cover with a lid and steam until very soft, about 4 minutes. Remove the lid and allow the steam to escape and the cauliflower to start to lightly brown, about 2-3 minutes.
- Bit by bit, put the steamed cauliflower in a cheesecloth over a bowl or the sink and squeeze out any residual liquid. Transfer the squeezed out cauliflower back to the food processor and repeat with any remaining cauliflower.
- To the food processor, add in the chipotle peppers, adobo sauce, lime zest, cheese, salt, coconut flour and baking soda. Process until smooth and thick. Allow to cool for at least 10 minutes.
- Once cool, add in the eggs and egg whites.
- Fill the prepared mini muffin tins with the egg mixture and bake for 25 minutes, or until golden brown on all sides. Allow the mini muffins to sit in their shell for 5 minutes before carefully removing.
- Meanwhile, mash together the avocado and lime juice with salt and pepper to taste.
- To serve, top each mini cauliflower muffin with a dollop of avocado, a piece of tomato and cilantro.
Updated on February 9th, 2017
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.