Cheesy Cauliflower Breadsticks

Cheesy Cauliflower Breadsticks

Cauliflower cheese breadsticks are not only gluten-free, grain-free, and low-carb, but they’re also deliciously cheesy, delicious, and quick to make. While the procedure takes a little effort, the end product is well worth it (particularly when the kids want for seconds and thirds…of cauliflower- hurrah!). I’ve started making two batches so I can freeze one for later!

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cheesy cauliflower breadsticks

Cheesy Cauliflower Breadsticks

Cauliflower Breadsticks are cheesy, won't crumble in your hands, and are a delicious low-carb, gluten-free, Keto-friendly, and low-calorie breadstick replacement. This cauliflower cheese bread is even more delicious, with sparkling cheesy and a pizza-like flavor, yet a single serving only has 29 calories and 2 grams of net carbs!
I've gone (headfirst!) into the cauliflower rice trend in recent years. However, after releasing this collection of 25 flavor-packed cauliflower rice recipes, I began to explore new ways to use this flexible food. After a few years of turning cauliflower rice into low-carb cauliflower pizza, I realized that it would also make the most delicious (and low-carb, yay!) cauliflower breadsticks, and so this cauliflower sticks recipe was made!
4 from 1 vote
Prep Time 20 mins
Cook Time 30 mins
Total Time 50 mins
Course Appetizer
Cuisine American
Servings 12
Calories 174 kcal


  • 1 ½ cups cauliflower riced
  • 1 ½ cups Monterey jack cheese freshly grated
  • 2 large eggs beaten
  • ½ tsp ground sage
  • ½ tsp ground oregano
  • ½ dried thyme
  • ½ tsp ground mustard
  • ground black pepper to taste
  • fresh parsley minced (for garnishing)


  • Cut the cauliflower into bouquets by removing the base of leaves. Using a food processor, rice cauliflower. You may use a microwave or a toaster oven to cook for 8 to 10 minutes. Allow time for cooling.
  • Preheat the oven to 450 degrees Fahrenheit.
  • After the bowl. add cauliflower has cooled, drain the liquid through a kitchen towel. Place in a mixing bowl.
  • Sage, oregano, thyme, and mustard seed are used to season cauliflower. Mix thoroughly.
  • Season the egg with black pepper. Mix seasoned cauliflower, beaten egg, and 3 tablespoons of cheese. Allow the eggs to set in the bottom of the bowl before spooning out the excess.
  • Spread cauliflower on a prepared baking sheet until it is about 1/4 inch thick and has a rectangular shape.
  • Use a heart-shaped sharp blade to make the Cauliflower "Bread" Sticks. 12 cup cauliflower mixture yields 9 heart-shaped pancakes of various sizes. Preheat oven to 350°F and cook for 8 to 10 minutes. Top with the remaining 1/2 cup cheese and bake for another 5 minutes, or until the cheese is melted and golden.
  • Bake for 10 to 15 minutes the remaining 1 cup of cauliflower mixture shaped into a rectangular shape. Bake for 5 to 8 minutes, or until the remaining cheese has melted and turned golden brown.
  • Allow cooling for 2 to 3 minutes before slicing using a pizza cutter.
  • Allow cooling for 2 to 3 minutes before slicing using a pizza cutter.
    Garnish with freshly minced basil. Serve with a Creamy Cheese Sauce or marinara sauce.


If you don’t have access to a microwave, I recommend first heating the cauliflower in the oven or on the stovetop before ricing it. The simplest method would be to steam it before ricing it.
After microwaving, the cauliflower should not be mushy at all. When it becomes moist, put it on a couple of paper towels and press out the excess moisture.
Based on 1 cup mozzarella cheese as a topping, the nutritional information is as follows. Please keep in mind that nutritional value is a basic calculation that varies greatly depending on the goods utilized.
The crust may be frozen, cooked, and reheated on the counter or in the microwave. Instead, add the cheese and return it to the oven for a few minutes until the cheese melts and browns.

Nutrition Value:
Serving: 1 serving
Calories: 174kcal | Carbohydrates: 4g | Protein: 13g | Fat: 11g | Saturated Fat: 6g | Fiber: 1g | Sugar: 1g | Cholesterol: 115mg | Sodium: 310mg | Potassium: 232mg | Calcium: 245mg | Iron: 1mg | Vitamin C: 26.2mg | Vitamin A: 410IU
Keyword cauliflower breadsticks, cheesy cauliflower bread, cheesy cauliflower breadsticks, keto cauliflower breadsticks


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