I’m excited to share these rich and savory smoked Gouda cauliflower cups. They’re tender on the inside, lightly crisp on the edges, and packed with smoky cheese flavor. I love making them as a snack, appetizer, or light meal whenever I want something low-carb but still satisfying. Keto Smoked Gouda Cauliflower Cups

Why You’ll Love This Recipe

I love this recipe because it’s simple, quick, and incredibly flavorful. The smoked Gouda adds a deep, comforting taste, while the cauliflower keeps things light and keto-friendly. These cups hold together beautifully, making them perfect for meal prep, parties, or just a cozy snack. The texture is wonderfully balanced: soft inside with a slight golden crust on top.

Ingredients

(Tip: You’ll find the full list of Ingredients and measurements in the recipe card below.)

1 head of cauliflower, riced
1 cup smoked Gouda cheese, shredded
2 large eggs
1/4 cup almond flour
1/4 cup green onions, chopped
1/2 teaspoon garlic powder
Salt and pepper to taste

Directions

Preheat the oven to 375°F (190°C).
Rice the cauliflower using a food processor or box grater until it resembles small grains.
Steam the riced cauliflower for 5–7 minutes until tender but not mushy, then let it cool.
In a mixing bowl, combine the cooled cauliflower, smoked Gouda, eggs, almond flour, green onions, garlic powder, salt, and pepper. Mix thoroughly.
Grease a regular muffin tin with oil or cooking spray. Spoon the mixture into each cup, filling them about three-quarters full.
Bake for 20–25 minutes or until golden on top and firm in the center.
Let the cups cool for about 5 minutes, then gently loosen and remove them from the tin. Serve warm.

Servings And Timing

Yield: 12 cups
Prep time: 15 minutes
Cook time: 25 minutes
Total time: about 40 minutes

Variations

Add diced jalapeños for a spicy version.
Mix in fresh herbs such as parsley, basil, or dill for a bright flavor.
Swap the smoked Gouda for cheddar, pepper jack, Swiss, or feta to change the taste.
Add finely chopped vegetables like spinach, bell peppers, or zucchini for extra nutrients and color.

Storage/Reheating

I store leftovers in an airtight container in the refrigerator for up to 3 days. They also freeze well—after cooling completely, I place them in a freezer-safe container and keep them for up to a month. To reheat, I prefer warming them in the oven so they stay firm and slightly crisp rather than soft.

FAQs

Can I make these ahead of time?

Yes, I often prepare the mixture the day before and keep it in the refrigerator for up to 24 hours before baking.

Can I freeze the baked cups?

Definitely. Once cooled, I freeze them and reheat them in the oven when needed. They maintain their shape and texture well.

What can I serve with these cups?

I like serving them with a simple salad, a dipping sauce like ranch or garlic aioli, or alongside grilled chicken or fish.

Is there a substitute for almond flour?

Coconut flour will work, but I use much less since it absorbs more moisture. Ground flaxseed also works for a different texture.

How do I keep the cups from turning soggy?

I make sure the cauliflower is steamed and cooled properly, and I let the cups rest for 5 minutes after baking so they firm up.

Conclusion

I love how easy and flavorful these smoked Gouda cauliflower cups are. They’re versatile, keto-friendly, and perfect for prepping ahead. Whether I’m looking for a quick snack or something special to serve guests, these always deliver. I hope they become a favorite in your kitchen too.