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. 
Hey 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.
They’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
Ingredients
- 2 cups cauliflower florets, frozen or fresh
- 1 cup cheddar cheese
- 1 egg
- 1/4 tsp oregano, optional
- 1/4 tsp garlic powder, optional
- salt and pepper to taste
Instructions
- 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).
- 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.
- 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.
- 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.
- 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.
Notes
If you have muffin pan liners go ahead and use them because they will ensure the cauliflower bites don't stick to the pan.
like this recipe? Rate & Comment below!
These are delicious! My toddler who likes eggs and cheese (but not so much cauliflower) even ate them!
So happy to hear that!
Can I freeze for later use?
The secret is: You need to really squeeze the water out of the cauliflower! Use a towel or a cloth. Cauliflower holds a lot of water, and it will fall apart if you don’t squeeze the water out as much as possible.
I am on my second batch this week. Made the recipe earlier this week and today I am making a jalapeño style cheese…
Yum, that sounds delicious!
How many grams is 2 cups of cauliflower florets please?
Just made these using the pre-riced cauliflower from Costco. The bags are a little bit less then 2 cups so next time I’ll probably use a cup and a half of cheese to help bind better. Quite tasty, thank you.
Could you use the bags of frozen riced cauliflower/cooked and then drained and proceed as noted?? Thanks!
Yes that works!
I use frozen riced cauliflower (and/or broccoli) with this recipe all the time! It’s such a time saver and my kids don’t know the difference!
When using the frozen riced cauliflower do you cook first and drain or just mix with the cheese etc. and bake? Thank you!
Thaw it and then mix it with the cheese and everything!
They tasted good (I added a little cayenne pepper for some zip), BUT do not use paper muffin cups. They stuck like glue. Next time, I’ll try them on a cookie sheet with parchment paper. If I could get them to crisp up and not stick, I’ll have a great healthy snack.
i just did it,.. BUT I ALSO ADDED BROCOILLI AND ONE MORE EGG ..YOU INSTRUCTION WERE ON THE SPOTT
Love these. Make them often. I microwave batches in a glass pie plate. Lay out on towel then rice in processor. Then lay out on papaer towels. I measure 2 cups of riced cauliflower into bowl with cheese,minced chives,minced parsley and salt. Use a nonstick cooking spray on mini muffin pans. Hit the tops with a little spray too so they brown nicely. Thanks for The idea!
How Many is a serving?
Absolutely love these. I had to use large 12 muffin tin baking thing and made two. Tried one with muffin liners and one without. The one with liners didn’t cripsp up and got stuck inside. Threw those out. The other ones turned out perfect. I cooked them for an additional 10 min to make them super crispy. Can’t wait to make more ! Thanks !!!!
Good Call Lisa! Greasing the muffin pan seems to work better for these cauliflower bites. I’m glad you were able to get them perfectly crispy!! Enjoy 🙂
Sub par for an adjusted individual.
The reviews above are all false. A bunch of high fives with zero content. I am pretty sure they never made this atrocity of a recipe.
I wish we as a society would stop praising mediocrity.
If you actually like this recipe you are lacking something in your life.
I wish I could give this recipe a negative score.
Do not waste your time. Move on.
Sorry, but this had to be said.
I’m sorry you feel that way Ken. My family and I really enjoy these cauliflower bites as a healthy option but I guess they’re not for everyone.
Ignore this “Ken” post, as it is a troll. You’ll see these “generic” slams on other recipe sites. (Notice there is nothing specific about your recipe.) I’ve seen it before. You should just remove it as it’s not real. Some idiot playing games. Meantime, I made the recipe and loved it!
First time making these with my granddaughter. She loved them! We all did. Very good. I saw a chef make them and freeze them for a quick breakfast so I made a second batch to try that too. Yum!
This is a recipe for those on a low carb diet. It’s a good recipe for this purpose and may not make be for mediocre people! just move along ken!
Wow.. so sad that yOu have to get so upset over a Recipe that someone else may just enjoy. It may not be the best but Some people may prefer a Recipe with less ingredients such as this one. You can state you’re dissatisfaction but in a classier way!
TROLL
Poor Ken, your a really bitter person, why don’t
you post a good coliflower recipe because this is as good as my nutritionist gave me just yesterday.
I am in a low carb djet.
Despite what that weirdo Ken said, this was a good recipe. I have three heads of cauliflower in my fridge and a bunch of kids clamoring for snacks all the time. I very much appreciate this recipe.
What is the serving size? How many servings does this make? You have calories per serving calculated, but fail to indicate what the service size actually is.
The recipe serves 4 people so the serving size is 1/4th of the dish.
I’m trying this same idea but as a buffalo bite. Hoping it works!
I wish you had the recipe for your dip.
The dip is marinara sauce!
Thank you.! I am going to make for thanksgiving as an appetizer.
Is it possible to make these the day before and reheat them to crisp them up?
I haven’t tried but they should crisp up well in the toaster oven.
These look so good! I see you have them with a sauce in your photo. What sauce would you recommend for dipping?
We like marinara but ranch is also good!
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.
thanks for that–i’m definitely going the pre-riced cauliflower route :] how much would you use in place of 2c of florets?
How many in a serving?
I want to make these, they look really delicious! But I don’t have a mini muffin pan. Any suggestions?
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
Use a greased cookie sheet and make them like cookies
The recipe indicates that you can use a regular muffin tin as well. Might need to up the cooking time though.
I rolled mine into logs and baked them on parchment paper… they were fine.
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
These look great! Small typo in step 3: pulse (not plus) 😉
Thanks!
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
Pie.
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.