These savory, low-carb (and gluten-free) English muffins use riced cauliflower in place of flour, with a little cheese and egg as binder to make a grain-free breakfast bread. Try topping them with sweet jam, or use them to create a yummy breakfast sandwich.
Did you know?
Cauliflower contains many healthy compounds that may ward off cancer and heart disease. Glucosinolates: sulfur containing compounds that may lower your risk of cancer.
Ingredients
- 5 cups cauliflower florets (about 1 pound)
- 1 cup shredded sharp Cheddar cheese
- 1 large egg, lightly beaten
- ⅛ teaspoon salt
- 4 servings
Preparation
- Preheat oven to 425°F. Line a large baking sheet with parchment paper.
- Place cauliflower in a food processor. Process until finely grated. Transfer to a microwave-safe bowl. Cover loosely and microwave on High for 3 minutes. Let cool slightly. Transfer the cauliflower to a clean kitchen towel and wring out excess moisture. Return to the bowl and stir in Cheddar, egg and salt until thoroughly combined. Place a 3-inch biscuit cutter on the prepared baking sheet. Fill the cutter with about ¼ cup of the batter, patting down slightly in the mold. Repeat with the remaining batter, leaving about 1 inch between each one, until you have 8 “muffins.”
- Bake until browned and crispy around the edges, about 25 minutes. Serve with your favorite toppings or use to make a breakfast sandwich.
Nutrition information
- Serving size: 2 muffins
- Per serving: 165 calories; 11 g fat(6 g sat); 3 g fiber; 8 g carbohydrates; 11 g protein; 90 mcg folate; 74 mg cholesterol; 3 g sugars; 0 g added sugars; 418 IU vitamin A; 64 mg vitamin C; 237 mg calcium; 1 mg iron; 315 mg sodium; 439 mg potassium
- Nutrition Bonus: Vitamin C (107% daily value), Calcium (24% dv), Folate (22% dv)
- Carbohydrate Servings: ½
- Exchanges: 1½ vegetable, 1 high-fat protein, ½ medium-fat protein
By: Hilary MeyerEatingWell Recipe Contributor
