Cauliflower Muffin Tops

I am often asked about cutting down on sugar - "Don't you miss eating 'fill in the blank'!?". The truth is, while I did deal with cravings at first, as my body got into balance,  I stopped craving super sweet things all together. In fact, I have found that what used to be pleasurably sweet is often  unbearably sweet for me now. My palate has completely changed.

With that said, there is one item that I do sometimes find myself day dreaming about, and it's one that I enjoyed every morning from the time I was around 5 or 6 years old.

My morning muffin (with tea) was such a ritual for me, and a hard one to break. A few weeks ago, I found myself thinking about muffins again, and decided to come up with an updated version- one that was way more nutrient dense and actually kept me full. 

As you might have seen on Instagram, this muffin top eventually morphed into a pretty excellent hamburger bun.




  • 1 medium cauliflower
  • 2 eggs
  • 5 tablespoons almond meal 
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon turmeric 
  • almond butter for drizzle (optional)


  • Heat oven to 400F
  • Remove leaves and stem and chop cauliflower into florets
  • In batches pulse the florets in a food processor until they resemble rice
  • Combine rice with other ingredients and mix together. 
  • Divide into 5-6 balls and place on parchment paper covered baking sheet
  • Bake for 40-45 minutes
  • Broil on high for 5 minutes if you prefer more crispiness 


BUNS:  The sweeter spices worked just fine for me in the bun capacity, but if you are looking for more of a savory creation from the start, you could swap in cayenne, garlic powder and sea salt. To reheat as buns, I sliced in half and put in the toaster oven at 350 for 5 minutes which led to ultimate crispiness :)