Ingredients
- 1 medium head cauliflower (about 4 cups riced)
- 1 large egg
- 1/2 cup grated parmesan cheese
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup shredded cheese of your choice (cheddar, mozzarella, or a mix)
- 2 tablespoons butter for cooking (optional)
Instructions
- Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
- Cut the cauliflower into florets and place in a food processor. Pulse until it reaches a rice-like consistency.
- Place the riced cauliflower in a microwave-safe bowl and microwave for 4-5 minutes until soft. Let it cool slightly.
- Transfer the cooked cauliflower to a clean kitchen towel and squeeze out as much moisture as possible. This step is crucial for crispy “bread” slices!
- In a mixing bowl, combine the dried cauliflower rice, egg, parmesan cheese, garlic powder, salt, and pepper. Mix well.
- Divide the mixture into 4 equal portions on the prepared baking sheet. Shape each portion into a square, about 1/4 inch thick.
- Bake for 15-18 minutes until golden brown and firm.
- Remove from oven and let cool for 2-3 minutes.
- Heat a pan over medium heat and add butter if using.
- Place two cauliflower bread slices in the pan, add your shredded cheese on top of one slice, then place the other slice on top (cheese in the middle).
- Cook for 2-3 minutes per side until the cheese is melted and the outside is crispy and golden.
- Repeat with remaining cauliflower bread slices.
- Serve immediately while hot and melty!
Nutrition Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 350 |
| Carbohydrates | 9g |
| Fiber | 3g |
| Net Carbs | 6g |
| Protein | 22g |
| Fat | 26g |
| Saturated Fat | 15g |
| Cholesterol | 131mg |
| Sodium | 790mg |
| Potassium | 405mg |
| Calcium | 580mg |
| Iron | 1mg |
Seasonal Variations
Spring
Add fresh herbs like basil or chives to the cauliflower mix. Try pairing with a light cheese like goat cheese and add some spring greens inside the sandwich.
Summer
Add a slice of juicy tomato and some fresh basil between the cheeses. Use buffalo mozzarella for a lighter summer option.
Fall
Mix in some roasted butternut squash puree to the cauliflower mixture for a fall twist. Pair with smoked gouda and thinly sliced apple for a sweet-savory combo.
Winter
Add some spices like a pinch of nutmeg or cinnamon to the cauliflower mix. Use a sharper aged cheddar and consider adding caramelized onions for depth of flavor.
Pro Tips
- Squeeze out ALL the moisture: This is the most important step! The drier your cauliflower, the crispier your “bread” will be.
- Make ahead: You can prepare the cauliflower bread slices ahead of time and store them in the refrigerator for 2-3 days. Just reheat in a pan when ready to make your sandwich.
- Cheese varieties: Experiment with different cheese combinations! A mix of cheddar and mozzarella offers great flavor and meltability.
- Add-ins: Feel free to add herbs, spices, or finely chopped vegetables to the cauliflower mixture for extra flavor.
Why I Love This Cauliflower Grilled Cheese
As a mom with two little boys who are always hungry (and sometimes picky!), finding healthy recipes they’ll actually eat can be a challenge. This cauliflower grilled cheese has been a game-changer in our house!
The first time I made it, I was honestly a bit skeptical. Could cauliflower really replace bread? But I’ve been following a keto diet for years now, and I’ve learned that with the right recipe, anything is possible. And wow, was I surprised when even my husband couldn’t tell the difference!
What makes this recipe special is how the cauliflower gets perfectly crispy on the outside while the inside stays soft, making it a great vehicle for all that gooey, melty cheese. It’s also super versatile – you can use whatever cheese you have on hand, from cheddar to mozzarella to fancy stuff like havarti.
Frequently Asked Questions
Can I make the cauliflower “bread” ahead of time?
Absolutely! I often make a batch on Sunday and store the cauliflower slices in the fridge for quick weekday lunches. Just reheat them in a pan when you’re ready to make your sandwich.
What if I don’t have a food processor?
No problem! You can use a box grater to rice your cauliflower. It takes a bit more work but gives the same result.
Is this recipe kid-friendly?
In my experience, YES! My boys love it, especially when I let them pick their favorite cheese. The key is getting the cauliflower slices crispy enough to mimic real bread.
How many carbs are in this recipe?
Each sandwich has only about 6g net carbs, making it perfect for low-carb and keto diets.
Can I freeze the cauliflower “bread”?
You can, but I find the texture isn’t quite as good after freezing. If you do freeze them, thaw completely and then crisp up in a pan before using.
Why This Works for Any Diet
I love how this recipe can be adapted for almost any dietary need. It’s naturally:
- Low-carb and keto-friendly
- Gluten-free
- Vegetarian
- High in protein and fiber
It’s also incredibly filling! One sandwich keeps me satisfied for hours, which is saying something for a mom always on the go.
Final Thoughts
Getting creative with healthy ingredients doesn’t mean you have to give up your favorite comfort foods. This cauliflower crusted grilled cheese proves that you can have your sandwich and eat it too – without all the carbs!
I’d love to hear what you think if you try this recipe. Have you experimented with cauliflower as a bread substitute before? What’s your favorite cheese combo for grilled cheese? Share your thoughts in the comments below and don’t forget to pass this recipe along to your friends who are trying to cut carbs but missing grilled cheese sandwiches!
