These Cauliflower Muffins are a healthy and flavorful snack, featuring a savory cauliflower basket filled with a mix of vegetables, eggs, feta cheese, and a delicious spicy sauce. The cauliflower is pre-soaked and baked to create a soft base, while the filling offers a rich combination of flavors. Perfect for lunch or a light meal, these muffins are also an excellent way to incorporate more vegetables into your diet.
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Yield: 12 muffins
Ingredients:
For the Muffins:
- 1 cauliflower, grated
- Hot water
- 1 tablespoon vinegar
- 5 eggs (2 for boiling, 3 for the mixture)
- 1 onion, chopped
- Olive oil (for frying and greasing)
- 1 carrot, chopped
- 1 teaspoon yellow paprika powder
- Salt and black pepper, to taste
- 60g feta cheese, mashed with a fork
- 50g cheese, grated
For the Spicy Sauce:
- 1 teaspoon mayonnaise
- 1 teaspoon ketchup
- Fresh dill, chopped
- 1 clove garlic, minced
Directions:
- Preparing the Cauliflower:
- Grate the cauliflower and place it in a bowl with hot water and 1 tablespoon of vinegar.
- Let it soak for 15 minutes, then drain it well.
- Preparing the Vegetables:
- Heat olive oil in a skillet over medium heat.
- Fry the chopped onion for 3-4 minutes.
- Add the chopped carrot and fry for another 2-3 minutes.
- Add the yellow paprika powder and fry for an additional 2-3 minutes.
- Set the fried vegetables aside.
- Preparing the Egg Mixture:
- Boil 2 eggs until hard-boiled, then cut them into cubes.
- In a bowl, beat the remaining 3 eggs.
- Add the grated cauliflower, salt, and black pepper to the beaten eggs and mix well.
- Forming and Baking the Muffins:
- Preheat the oven to 180°C (350°F).
- Grease a muffin tin with olive oil.
- Form cauliflower baskets by pressing the cauliflower mixture into the muffin cups.
- Bake the baskets in the preheated oven for 15 minutes.
- Preparing the Filling:
- In a bowl, mix the fried vegetables, cubed eggs, and mashed feta cheese thoroughly.
- Filling and Baking the Muffins:
- Divide the filling evenly between the baked cauliflower baskets.
- Sprinkle the grated cheese over the filled baskets.
- Bake in the preheated oven for another 15 minutes.
- Preparing the Spicy Sauce:
- In a small bowl, combine the mayonnaise, ketchup, chopped dill, and minced garlic.
- Mix well to combine.
- Serving:
- Let the muffins cool slightly before removing them from the tin.
- Drizzle the spicy sauce over the muffins or serve it on the side.
Serving Suggestions:
- Serve these muffins as a snack or appetizer at your next gathering.
- Pair with a fresh salad for a light and nutritious meal.
- Perfect for meal prep or packing in lunchboxes.
- Serve with a side of yogurt for added creaminess.
- Enjoy as a vegetarian option for brunch or dinner.
Cooking Tips:
- Make sure to drain the cauliflower well after soaking to avoid excess moisture in the muffins.
- For extra flavor, try adding some herbs like thyme or oregano to the cauliflower mixture.
- If you don’t have a muffin tin, you can bake the cauliflower mixture as a casserole or in individual ramekins.
Nutritional Benefits:
- Cauliflower is rich in fiber, vitamins C and K, and antioxidants.
- Feta cheese provides a good source of protein and calcium.
- Carrots are high in vitamin A and beta-carotene, supporting eye health.
- Eggs are a great source of high-quality protein and contain essential vitamins and minerals like B12 and selenium.
Dietary Information:
- Vegetarian: Yes
- Gluten-Free: Yes (ensure all ingredients are certified gluten-free)
- Dairy-Free: Can be made dairy-free by omitting the feta cheese or using a dairy-free cheese alternative.
- Low-Carb: Yes, cauliflower is a great low-carb alternative.
Nutritional Facts (per muffin):
- Calories: 150 kcal
- Protein: 6g
- Fat: 12g
- Carbohydrates: 7g
- Fiber: 2g
- Sugar: 3g
- Sodium: 300mg
Storage:
- Refrigeration: Store in an airtight container in the fridge for up to 3 days.
- Freezing: Freeze muffins in a sealed container for up to 3 months. Reheat in the oven before serving.
Why You’ll Love This Recipe:
These cauliflower muffins are the perfect balance of savory and flavorful. They are an excellent way to sneak in extra veggies while enjoying a delicious, cheesy, and satisfying dish. Plus, the spicy sauce adds an irresistible touch of flavor. They’re quick and easy to prepare, making them a great option for any occasion!
Conclusion:
These Cauliflower Muffins with Spicy Sauce are a tasty and healthy alternative to traditional savory muffins. The combination of tender cauliflower, sautéed vegetables, and creamy feta cheese creates a satisfying bite. With the spicy sauce on the side, these muffins offer an extra layer of flavor that everyone will love. Whether for lunch, a snack, or a party appetizer, these muffins are sure to be a hit!
Frequently Asked Questions (FAQs):
- Can I use frozen cauliflower instead of fresh?
Yes, you can use frozen cauliflower, but make sure to thaw and drain it well before using it in the recipe. - Can I make these muffins in advance?
Yes, you can make them a day ahead and store them in the fridge. They also freeze well for up to 3 months. - Can I substitute the eggs with a vegan alternative?
Yes, you can use flax eggs or chia eggs as a substitute for regular eggs. - Can I use a different cheese instead of feta?
Yes, you can use goat cheese, cheddar, or any cheese of your choice. - How can I make these muffins spicier?
You can add more chili powder, cayenne pepper, or even fresh jalapeños to the cauliflower mixture. - What can I serve these muffins with?
These muffins pair well with a fresh salad, yogurt, or a tomato soup. - Can I add meat to these muffins?
Yes, you can add cooked chicken, turkey, or bacon for extra protein. - How long do these muffins last?
These muffins can last for up to 3 days in the fridge or 3 months in the freezer. - Can I make the muffins without the spicy sauce?
Yes, the muffins are delicious on their own, but the spicy sauce adds an extra layer of flavor. - Can I make these muffins without cheese?
Yes, you can skip the cheese or use a dairy-free alternative for a vegan version.