Savoury Cauliflower Muffins

Savoury Cauliflower Muffins

Great for breakfast or a snack

These muffins are amazing! Being gluten-free and not eating a lot of the “starchy stuff” I rarely, rarely eat a muffin.

I find that most gluten-free muffins you can buy out at a coffee shop are not good.

Yes, I can make some amazing ones but I don't want to have them in the house, in case I eat too many. And if/when I do – I gain weight.

Do you eat muffins?  You know the ones – the ones from a coffee shop.

The ones that are usually made with flour that is overly processed and contains absolutely no nutrients at all.

The ones that have a ton of sugar in them (and not the good kind) along with other “cheap” ingredients and bad oils.

Because – they need to make a profit. So as long as they get them to taste good and they are in behind the glass of the coffee shop and in front of your face when you are ordering your coffee or tea – they will sell.

Even if someone walks in with no intention to buy any of the food – it is just too easy to buy when you see them, you don't have any thing with you and it seems like everyone in the place is eating one.

And you are thinking …. “How great it would taste to have a muffin with your tea or coffee.”

BUT.….if you are in the habit of doing this – you WILL gain weight. You WILL NOT be able to lose it.

And….you would be eating food that actually has a negative affect on your health!

It is “fluff”, it is “filler”. IT IS NOT FOOD!

Also – it will spike your blood sugar levels and create cravings. Make you tired and heavy after you eat it.

You are not FEEDING or FUELLING your body at all.

Now, having these things every once in a while is fine but make sure that the MOST of what you are eating is really high nutrient, high alkaline, nutritious foods.

Do the 80/20 rule.

80% healthy, nutritious, whole foods and

20% the other.

I also want to caution you that the 20% not be intentionally really bad. What I am talking about here is mostly still whole foods but foods like the heavier “comfort” foods that you want to decrease in your diet.

Very, very little of the processed, packaged, preserved, junk, deep-fried, sugar-filled foods.

Ok, so the best thing you can do – IS TO MAKE YOUR OWN!

This recipe is not your usual muffin recipe.

I do have recipes for those but today – you get a savoury muffin recipe that would be great when you travel, when you are doing errands during the day, for breakfast after your smoothie or for an afternoon snack, or on the side of a salad at lunch.

NOTE:  These have eggs in them. I have not tried to make them Vegan yet. I probably will try. You can try using a flax egg and then also adding more coconut oil. As well try aquafaba (which is the juice from a can of chickpeas) – but I have not used this and I am not sure how much of this you would use. Start with a couple tablespoons possibly.

Savoury Cauliflower Muffin

  • 1/3 C chopped carrots
  • 3 1/2 C chopped cauliflower
  • 2 eggs
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp Braggs Herb Blend (a blend of herbs) (if don't have use Italian mix)
  • 1/2 tsp Italian spice mix (or use fresh herbs)
  • 1 1/2 Tbsp coconut oil melted
  • 1-2 Tbsp nutritional yeast
  • 1/2 Tbsp coconut sugar (optional)
  • 3/4 tsp sea salt
  • 1/3 C chickpea flower

In a food processor add the carrots and cauliflower.

Pulse to break down and keep processing until it is fine – you will see more water coming out.

Take the mixture and add on top of a tea towel.  Squeeze over sink and drain all the water out of it.

Then pour the mixture into a large bowl.

Add the spices and baking powder, baking soda, sugar & coconut oil – and stir.

Beat the eggs in a separate dish and then add to the bowl.

Stir to mix then add the chickpea flour and stir to mix.

Oven at 350

Use muffin liners or parchment paper and then scoop in some mixture into each.

Bake for 25 minutes (or a bit less)

Let cool and enjoy!

I love these with some coconut oil spread on them.



These still have a flour in them. They do not contain a ton of highly nutritious ingredients. Do not 2-3 a day. Food like this is ok in moderation. Still include a whole lot of greens and veggies into our day.

Wishing you,

Health & Happiness!

With Love, Diana

P.S. I work with women in a variety of ways – 1 on 1, 8 Week Program and a 30 Day Program. I can also do a 2-3 hour intensive on skype or in person. I can design any type of program or session that is right for you.

It is about finding the foods and way of eating that is RIGHT for YOU.

Each woman is different. You are unique and once you find what works for you, once you understand how to connect with your body and the food and really know, day by day what works for you – your life becomes so much easier and the stress decreases greatly!

Contact me at and we can get on a call (no obligation) and discuss how I can help you.