3 Ingredient Baked Cheddar Cauliflower Bites

Healthy baked cauliflower bites are made with just 3 ingredients and a few herbs and spices to make the perfect low-carb appetizer or snack. 3 Ingredient Baked Cheddar Cauliflower BitesHey internet friends! Who’s ready for another round of low-carb finger food?! you know that’s my specialty, and I just can’t get enough of this low-carb stuff.

I made these tiny cauliflower cheddar bites yesterday and I devoured the whole batch in minutes. No guilt needed. They are crispy, cheesy, healthy, and just delicious.

3 Ingredient Baked Cheddar Cauliflower BitesThey’re made with only 3 main ingredients. The cauliflower, cheddar cheese and an egg. To spice things up, I like to add some herbs and salt + pepper.

Pop them into greased mini muffin pans and bake until golden. The result is tiny bits of low-carb goodness. Freeze or refrigerate the cooked batch and enjoy them at work or as an anytime snack! 3 Ingredient Baked Cheddar Cauliflower Bites

3 ingredient Baked Cheddar Cauliflower Bites

4.8 from 5 reviews
Prep time:
Cook time:
Total time:
Serves: 4


  • 2 cups cauliflower florets (frozen or fresh)
  • 1 cup cheddar cheese
  • 1 egg
  • ¼ tsp oregano (optional)
  • ¼ tsp garlic powder (optional)
  • salt and pepper to taste


  1. Pre-heat oven to 375F. Grease a 24 cup mini muffin tin with oil and set aside (you can also use a 12 cup standard muffin tin).

  2. Place cauliflower florets in a microwave safe bowl and cover with plastic wrap. microwave for 7-8 minutes or until cauliflower is tender. This step can also be achieved on the stove top by blanching cauliflower in hot water for 5 minutes. Be sure to drain well.

  3. Place steamed cauliflower in a food processor and plus for just a few seconds or until the cauliflower resembles rice. Remove from food processor, place in a clean dishcloth and squeeze to drain as much water as you can out of the cauliflower.

  4. Place cauliflower in a large bowl, add egg, cheddar cheese, herbs, and salt & pepper. Mix with a spoon until fully combined. Scoop a tablespoon of the mixture into each muffin tin using a cook scoop or by hand.

  5. bake for 12-15 minutes or until the edges are golden and the middle is no longer soft. Remove from oven and cool for a few minutes before removing firm pan. Serve with your favorite dipping sauce.


If you have muffin pan liners go ahead and use them because they will ensure the cauliflower bites don't stick to the pan.

3-ingredient-baked-cheddar-cauliflower-bites-nutritional-factsPIN RECIPE3 Ingredient Baked Cheddar Cauliflower Bites


  • Jessica

    These look so good! I see you have them with a sauce in your photo. What sauce would you recommend for dipping?

  • Isobel

    A couple of suggestions to make it even easier and quicker – use already riced cauliflower (available in grocery stores) and 1/4 c egg substitute for egg.

    • jenn

      thanks for that–i’m definitely going the pre-riced cauliflower route :] how much would you use in place of 2c of florets?

  • Jennifer

    I want to make these, they look really delicious! But I don’t have a mini muffin pan. Any suggestions?

    • joyce

      you can use mini muffin liners and place them on a try, that works, or spray a tray with non stick (like PAM) and drop tight spoonfulls or shape them in tiny balls. just crisper w/o anything( liner or muffin try) to surround them. hope this helps

    • Tommy

      The recipe indicates that you can use a regular muffin tin as well. Might need to up the cooking time though.

  • Rajkumar

    This recipie is insanely delicious. I honestly didn’t expect it to be so good…. I used 50/50 of cheddar and Emmental Cheese. Very Very delicious and i love it. I will be making it more often.

    Thank you

  • Bee

    Made these 3 times and I get great reviews. The secret is to wring the water out as much
    As you can. It also makes a great pie shell for a savory pie.eg.taco or upside down shepherds

  • Hayley

    Oh my gosh, I can’t believe I’m the first to comment. These are delicious. And thanks to google search as this was exactly what I was looking for. My 11 month old gobbled up 4 of them just now. Unfortunately I only got about 12 in my mini muffin tin so I’ll have to make another batch soon. Off to peruse the rest of your site! Thank you for the awesome recipe.

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