Cheesy Baked Cauliflower Puffs


These decadent, cheesy, low carb cauliflower puffs are a delicious low-carb option for potato puffs or grit cakes. 

Cheesy Baked Cauliflower PuffsThe cheese in these puffs could be varied to make several versions of this recipe. This sharp cheddar is a perfect choice and very kid friendly. The next time I make these, I want to try Gruyere and fresh parmesan to see if the puffs taste similar my family’s favorite gourmet Gruyere cheese grits.

These freeze well and can be reheated in the microwave or oven. The microwave will yield a softer puff, so I microwave until thawed and finish in the oven to get the outside crispy.

Cheesy Baked Cauliflower Puffs

Cheesy Baked Cauliflower Puffs

Yield: 12
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes


  • 1 head cauliflower, heavy stems removed
  • 2 large eggs
  • 2 cups shredded aged sharp cheddar
  • 1/2 cup cornmeal (or almond meal)
  • 1 TB sea salt
  • 1 TB freshly ground pepper
  • 1 tsp garlic salt
  • freshly grated parmesan cheese


  1. Preheat oven to 400 degrees, and spray a 12-cup muffin pan with cooking spray.
  2. In food processor, shred cauliflower until fine.
  3. Squeeze cauliflower with a clean towel until all water is removed.
  4. In medium sized bowl, mix cauliflower, cornmeal or almond meal, eggs, cheddar, sea salt, ground pepper, and garlic salt.
  5. Press mixture firmly into muffin cups.
  6. Sprinkle with grated parmesan.
  7. Bake at 400 until very golden and crispy on the outside, 35-40 minutes.
Nutrition Information
Yield 12 Serving Size 1
Amount Per Serving Calories 200Total Fat 14gSaturated Fat 8gTrans Fat 0gUnsaturated Fat 5gCholesterol 69mgSodium 933mgCarbohydrates 7gFiber 2gSugar 1gProtein 12g
Note: The first time that I made these, they were difficult to remove from my old muffin pan that had seen its better days. The cheese stuck to the pan and made the puffs nearly impossible to remove intact.  After doing a bit of research, I decided to buy this muffin pan based on myriad rave reviews on amazon. I’ve used it several times, and it is FABULOUS–food comes out easily and cleanup is a breeze.

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  1. Hi Debora, thank you so much for your comment! I had inadvertently left off the meal in the instructions. It is now edited correctly!!! Please let me hear how these turn out for you after you make them. XoXo

  2. Cornmeal or almond flour are listed as ingredients, but don’t make an appearance in the directions. My assumption is that you just mix it in with all the other ingredients.

  3. Hi William!!! I just corrected the recipe. It was a formatting error; thank you for pointing it out!!! Please leave your thoughts after you make these. I think you’ll love them!!!

  4. Hello – is there any info that is supposed to be in step 1 under instructions or did that bit slide down and start at 2?

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