Low carb cauliflower English muffins: Build the perfect breakfast sandwich!

Cauliflower has been having a moment for the past several years, and personally, I can’t get enough.

One of my favorite healthier substitute swap is cauliflower-for-bread. In this case, cauliflower is made into a breakfast favorite: English muffins.

If you’re looking for more healthy breakfast recipes or if you’re trying to cut out gluten – but still want to enjoy a delicious breakfast sandwich – give this cauliflower English muffin recipe a try!

Kind Of Like Cauliflower Pizza Crust…

This recipe is similar to my paleo cauliflower pizza crust. The main difference is that this recipe uses cheese, so it’s not paleo-friendly.

But it’s even more delicious than the paleo pizza crust, because cheese makes everything better.

If you want a paleo-friendly version, follow this recipe and form into patties instead of a pizza crust.

Prefer a smaller, snack-sized version? Try these cheesy keto cauliflower tots.

Cheesy cauliflower English muffins: A low carb option for an epic breakfast sandwich!

Can I Make These Ahead Of Time?

You can make a batch of these cauliflower English muffins and eat them for the next several days. Just store them, covered, in the fridge, then heat them up on in a frying pan with a little olive oil before assembling your sandwich.

How To Assemble The Sandwiches

My favorite way to eat these faux-English muffins is stacked in the following way:

  • A cauliflower English muffin as the base
  • A sausage patty
  • A layer of cheese
  • An over-easy egg
  • Avocado slices
  • Hot sauce

I usually skip a final layer of cauliflower, since the sandwich is pretty hearty. Plus, then I have more left to make breakfasts for the week.

You could also top these with a make-ahead baked egg cup.

Another option: The 80-cent breakfast sandwich.

Cheesy cauliflower English muffins: Get a low carb version to create a great breakfast sandwich!

Cheesy cauliflower English muffins: A low carb option for an epic breakfast sandwich!

Cauliflower English Muffins

Yield: 6 patties
Prep Time: 20 minutes
Cook Time: 17 minutes
Total Time: 37 minutes


  • 2 1/2 cups riced cauliflower (about half a large head)
  • 2 eggs, beaten
  • 1/2 cup finely shredded cheddar cheese
  • 2 teaspoons olive oil
  • 1 tablespoons flax seed
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 cup oat flour (blended oats), if needed


  1. To rice cauliflower: Cut cauliflower into florets. Place in a food processor and pulse about 20 times. At this point, the cauliflower should be finely riced.
  2. Place cauliflower in a large microwave-safe bowl. Microwave on high for 5 minutes. Remove and place cauliflower on a large baking sheet lined with a clean, thin dish towel (or cheesecloth). Allow to cool for a couple of minutes until safe to handle. Use the dish towel to wring out as much moisture as possible. The cauliflower should be quite dry by the time you are done.
  3. Preheat oven to 400F. Beat eggs slightly. Add cooled cauliflower, cheese, olive oil, flax seed, garlic powder, and salt. If the mixture is too runny/liquid, add a bit of oat flour. You want the dough to be firm, not runny - but not too dry either.
  4. Take 1/2 cup of the mixture and form into a patty. Place on a parchment-lined baking sheet. Bake for 12 minutes, flip, and bake for another 5 minutes, until patties are golden brown and toasted on the sides.

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