Cauliflower, Chilli and Cheddar Bites

It’s not going to be popular, but I’m going to say it – keto turns me off a little. I know of people who have lost up to 200 pounds (over 100 kilos!!) and kept it off for 3 years by faithfully sticking to keto and intermittent fasting, and I’ll support them all day and all night in that journey. I cheer them on and ask them questions because I’m nosy and like knowing about various options. I’m just not the slightest bit interested in following it myself. From the second I decided that I was going to lose weight, I knew it would have to be a sustainable and balanced diet for me to stick to it. I don’t want restrictions, I don’t want the words “I can’t eat that” to pass my lips, and I REALLY don’t want to banish carbs. Obviously, I needed to restrict calories, there are certain foods I choose not to eat (or at least choose not to eat outside of special occasions), and it’s natural to shave calories by reducing nutritionally-lacking carbs. But, hands off my fruit and veggies, and don’t even think about making me live a bread-free life! I don’t actually eat a lot of bread anymore, but when I do, you can bet it will be good quality, usually wholegrain and freaking delicious… which also makes it completely non-negotiable!

As you can see, my slight aversion to keto isn’t based on a whole lot of research, and I’m not anti-keto, or anything like that. It’s just not really for me – the wild imbalance between macros doesn’t tickle my fancy, nor does a diet of rich, fatty foods. I found what works for me, and happily accept that others can do the same. I’m not a dietitian or nutritionist, and I’m not going to tell you how or what to eat.

I will urge you, however, to try these amazingly spicy, keto-friendly little vegetarian quiche-muffin thingies. I don’t really spend much time scouring keto food blogs or cookbooks, but a recipe for something similar to these fell in my lap from an online friend, and after a few tweaks to suit my preferences and contents of my kitchen cupboards, I whipped these up in no time. I had one at about 5.30pm last night, and then promptly went and had a car accident that kept us in the hospital until midnight (we’re relatively unscathed). Having missed dinner, I was hungry when I got home, but not starving. Not a bad job for a 180 calorie, three bite snack! The recipe makes 12, and they freeze well, so each batch is a great 2-weeks worth of mid-morning work snacks.


2 cups raw riced cauliflower (approximately 1/2 head)

3  extra large eggs

2 tbsp butter, melted

1 tsp onion powder

1 pinch salt flakes

black pepper, to taste

1/2 tsp garlic powder

1.5 tbs minced chilli

1/3 cup grated parmesan cheese

1/2 cup, shredded cheddar cheese

2tbs almond meal


  1. Preheat oven to 200C. Line a 12-cup muffin pan with paper cases.
  2. To rice cauliflower, pulse in a food processor for approximately 5 seconds, until roughly the size of rice.
  3. In a large bowl, combine cauliflower, eggs, butter and spices well. Add cheeses and almond meal, and fold to combine, being careful not to overmix.
  4. Bake for 25 minutes. Turn off oven, and rest for 15 minutes with the door closed, to continue to firm up.
  5. Remove from oven and cool on a wire rack. Muffins can be served warmed or cold, and freeze/thaw beautifully.