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  • thewellnessforlife

Cauliflower Cups (grain free, low carb)

I love this recipe because it is so pretty and versatile. It is great to serve at a party if you want to impress your guests or at a brunch for a special occasion.

Some of my favorite fillings include:
  • Mixed greens for a salad cup

  • Poached eggs and avocado

  • Tomato sauce and melted cheese for a deep dish pizza feel

  • Meatballs



  • 2 Cups riced cauliflower, defrosted and strained of liquid (use a cheese cloth or paper towel to squeeze most of the water out)

  • 2/3 Cup shredded Parmesan cheese

  • 1/2 Tbs dried basil

  • 1 clove garlic

  • 1/2 tsp ground black pepper

  • 1 egg


  1. Preheat oven to 400F

  2. Add all ingredients to a food processor and blend until a thick puree forms and all ingredients are fully incorporated

  3. Grease a muffin pan and scoop 2 Tbs of the mixture into each muffin cup (about a golf balls sized amount),

  4. Use clean hands to press the cauliflower mixture up the edges of the muffin cup to create a border with equal thickness. Repeat on each of the muffin cups,

  5. Bake for 20-25 minutes and allow to cool before adding your filling of choice!


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