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Home / Recipes / Keto Appetizers

Cheesy Cauliflower Breadsticks (Keto, Gluten-Free)

By Lisa MarcAurele · Jul 6, 2020 · 65 Comments

175.3K shares
Jump to Recipe
keto cauliflower breadsticks

You’ll love how easy it is to make these cheesy cauliflower breadsticks! They’re the perfect finger food to serve at parties, or whip up a batch when you need a tasty, satisfying snack.

cheesy cauliflower breadsticks recipe
Article Index
  • How to make cauliflower breadsticks
  • Festive bread shapes
  • Serving the low carb cauli bread
  • How do cauliflower breadsticks taste?
  • Can you use frozen cauliflower rice in these breadsticks
  • How to store cauliflower breadsticks
  • Other low carb appetizer recipes
  • Recipe

When used to its full potential, cauliflower is an amazing ingredient for a low carb diet. 

Many of us first encounter cauliflower as a potato substitute. It’s the key ingredient in my keto cauliflower mashed potatoes with spinach and loaded cauliflower casserole. Both make super delicious and satisfying side dishes.

But cauliflower goes far beyond just a potato substitute.

Years ago, I discovered that cauliflower can make a fantastic pizza crust. Since then, I’ve used it in a huge variety of recipes, from chocolate pudding to pie crust. It’s also a great ingredient to simply chop and cook, like in my cheesy broccoli cauliflower soup!

So when I found myself craving cheesy breadsticks, I knew exactly which ingredient to start with.

How to make cauliflower breadsticks

prepping cauliflower rice

Prepping the cauliflower rice

  1. Cut cauliflower into florets and then rice in a food processor.
  2. Cook for 8-10 minutes, or steam in the microwave for 5.
  3. Alternatively, if using premade frozen cauliflower rice, cooked according to package instructions.
  4. Once cooled, place the riced cauliflower in a kitchen towel and strain the liquid.
making cauliflower dough

Making the dough for the cauliflower bread sticks

  1. Pour rice into a mixing bowl and season with sage, oregano, thyme and mustard seed. Mix well.
  2. Season the beaten eggs with ground black pepper, then add the eggs and 3 tablespoons of cheese to the cauliflower. 
  3. Combine well, then allow to sit for a moment. Any egg not absorbed by the cauliflower will accumulate at the bottom of the bowl. After a few minutes, spoon the excess egg out of the bottom and discard.
baking cauliflower breadstick dough

Baking the breadsticks in the oven

  1. Spread the cauliflower onto a greased baking sheet about ¼ inch thick.
  2. Bake at 450°F for about 10 to 15 minutes. 
  3. Top with ½ cup cheese and bake in the oven for 5 to 8 more minutes or until cheese is melted and golden.
  4. Cool for about 2 to 3 minutes and slice with a pizza cutter.
how to make shapes

Festive bread shapes

To celebrate a special occasion like Halloween or Christmas, you can use cookie cutters to shape the dough into shapes. I tested it out with some various sized hearts and they were perfect for Valentine's Day!

Serving the low carb cauli bread

Garnish with freshly minced parsley and serve with your favorite dipping sauce! I personally like to use marinara sauce or creamy cheese sauce. And they go well served with keto chicken nuggets for a kid friendly meal.

How do cauliflower breadsticks taste?

These cheesy cauliflower breadsticks are packed with delicious, cheesy flavor! They are truly a perfect comfort food. 

The cheese and herbs dominate the flavor. Even my picky kids couldn’t tell there was a hidden vegetable in this dish.

In fact, they’re very similar to a cauliflower pizza, but without the red sauce. Just lots of gooey, melty cheese.

Trust me, the taste of this cauliflower cheese bread is a total crowd-pleaser. Everyone loves them! If you’ve been looking for a way to sneak in more vegetables, this is a great option.

heart shaped variation

Can you use frozen cauliflower rice in these breadsticks

If you buy premade, frozen cauliflower rice, you can use that in this recipe.

Simply prep the riced cauliflower according to the directions on the packaging. You need it to be cooked, not frozen. Once it’s ready, strain the excess liquid out with a kitchen towel and then follow the rest of the recipe like usual.

I personally like using whole cauliflower because it’s inexpensive. And as long as you have a food processor, it’s very easy too.

However, I know premade riced cauliflower is way easier for some. Or it might just be what you already have in your kitchen, so you can make this recipe without a trip to the grocery store.

Either way, you will end up with delicious, cheesy, low carb cauliflower breadsticks!

bread sticks on plate

How to store cauliflower breadsticks

Cauliflower breadsticks should be stored in an airtight container in the fridge. They should last for up to a week. That is, assuming your friends and family don’t eat them all in one sitting!

If you want to store low carb cauliflower breadsticks longer, you can also freeze them. They will last for a few months, so you can have an easy snack ready for you any time.

Other low carb appetizer recipes

Looking for other easy appetizers to share with friends and family? Check out a few of these favorites: 

  • Keto Mozzarella Sticks are a tasty, satisfying snack or appetizer that can be kept in the freezer for a quick bite anytime!
  • Instant Pot Meatballs are easy to make, perfect for meal prep, and freezer-friendly! Make them ahead and have them ready any time.
  • Oven Baked Zucchini Chips make for an amazing snack. Then oven-baked, crispy chips are perfect with your favorite dip!
  • Cucumber Salsa is made with fresh tomatoes and has about half the carbs of traditional salsa.
  • Dill Veggie Dip is a simple dip made with cream cheese and grated cucumbers. Pair with raw veggies for a healthy snack!

You may also want to try making your own low carb cauliflower crackers.

Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

Recipe

Cheesy cauliflower bread sticks recipe

Cheesy Keto Cauliflower Bread Sticks

4.50 from 28 votes
You’ll love how easy it is to make these cheesy cauliflower breadsticks! They’re the perfect finger food to serve at parties or whip up a batch when you need a tasty, satisfying snack.
Prep Time:10 minutes mins
Cook Time:33 minutes mins
Cool Time:3 minutes mins
Total Time:43 minutes mins
Course: Appetizer
Cuisine: American
Print Pin Review Recipe Save Recipe View Collections
Servings: 8 people
Calories: 102

Video

Ingredients

  • 1 ½ cups cauliflower riced (about 3.75 ounces)
  • 1 ½ cups Monterey jack cheese freshly grated (about 6 ounces)
  • 2 large eggs beaten
  • ½ teaspoon ground sage
  • ½ teaspoon ground oregano
  • ½ teaspoon dried thyme
  • ¼ teaspoon ground mustard
  • ground black pepper to taste
  • fresh parsley minced (for garnishing)
US Customary - Metric

Instructions

  • Remove the base or leaves and cut cauliflower into florets. Rice cauliflower by using a food processor. Cook for about 8 to 10 minutes, you can use a microwave or a toaster oven. Allow to cool.
  • Pre-heat oven at 450F.
  • Once riced cauliflower has cooled, place in a kitchen towel and strain the liquid. Transfer to a mixing bowl.
  • Season cauliflower with sage, oregano, thyme and mustard seed. Mix well.
  • Season egg with ground black pepper. Pour beaten egg, 3 tablespoon cheese and combine with seasoned cauliflower. Allow for eggs to set at the bottom of the bowl and spoon the excess eggs out.
  • In a greased baking sheet, spread cauliflower until about ¼ inch thick, rectagular shape.
  • For the heart-shaped Cauliflower “Bread” Sticks, use a heart-shaped cookie cutter. ½ cup of cauliflower mixture makes about 9 heart-shaped in different sizes. Bake for about 8 to 10 minutes. Top with ½ cup cheese and bake in the oven for 5 more minutes or until cheese is melted and golden.
  • For the remaining 1 cup of cauliflower mixture formed into a rectagular shape, bake for about 10 to 15 minutes. Top with the remaining cheese and bake for 5 to 8 minutes or until cheese is melted and golden in color.
  • Cool for about 2 to 3 minutes and slice with a pizza cutter.
  • Garnish with freshly minced parsley. Serve with marinara sauce or with a Creamy Cheese Sauce (see note).

Notes

Recipe makes about 9 hearts and 6 sticks.
Adjust herbs as desired.
Goes great served with a creamy cheese sauce

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Serving: 47g | Calories: 102 | Carbohydrates: 1.1g | Protein: 7.1g | Fat: 7.7g | Saturated Fat: 4.4g | Cholesterol: 65mg | Sodium: 135mg | Potassium: 77mg | Sugar: 0.5g | Vitamin A: 250IU | Vitamin C: 8.3mg | Calcium: 170mg | Iron: 0.5mg

Additional Info

Net Carbs: 1.1 g | % Carbs: 4.3 % | % Protein: 27.8 % | % Fat: 67.9 % | SmartPoints: 4
Values
Array
(
    [serving_size] => 47
    [calories] => 102
    [carbohydrates] => 1.1
    [protein] => 7.1
    [fat] => 7.7
    [saturated_fat] => 4.4
    [cholesterol] => 65
    [sodium] => 135
    [potassium] => 77
    [sugar] => 0.5
    [vitamin_a] => 250
    [vitamin_c] => 8.3
    [calcium] => 170
    [iron] => 0.5
)

Notes on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Copyright

© LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.

First Published: January 23, 2017... Last Updated: December 23, 2019.

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Reader Interactions

Comments

  1. Beth Davis

    July 24, 2024 at 11:47 am

    4 stars
    Made this for dinner with cream of celery soup. I loved them, but my husband said that they taste like "cheese farts". Don't go by him though, he's not a big fan of cauliflower to begin with. These were great! Thanks for sharing.

    Reply
  2. Lorrie

    September 30, 2023 at 12:07 pm

    Can cheesecloth be used instead of a kitchen towel to strain the rice cauliflower?

    Reply
    • Beth Davis

      July 24, 2024 at 11:44 am

      of course

      Reply
  3. Angel

    September 06, 2021 at 3:46 pm

    Im part way through making these and see the ingredients call for 1.5 cups cheese, but the instructions only account for half cup plus 3 tablespoons of cheese. Where does the rest of the cheese go – into the cauliflower mix? Thanks

    Reply
    • Lisa MarcAurele

      September 07, 2021 at 10:11 am

      The recipe is written to make different shapes and the remaining ingredients are used to make the rectangular shape in step 8.

      Reply
  4. Mary

    September 05, 2021 at 12:06 pm

    This is a fantastic recipe! I find that straining the excess water out of the cooked riced cauliflower is a bit time-consuming (and hard on arthritis in hands). I have purchased the "Just About Foods" brand of cauliflower flour; has anyone attempted substituting this in the cheese sticks recipe? I'm not sure of proportions. Thank you for advising.

    Reply
    • Lisa MarcAurele

      September 05, 2021 at 12:24 pm

      I don't have a good conversion a I've never worked with cauliflower flour. But since it's dried, I'd say you'd need to hydrate it some first and then use about half the volume amount. You'll likely need to make a few adjustments so start with less and add more if needed.

      Reply
  5. Jamie

    February 02, 2020 at 6:05 pm

    Just to make sure, each breadstick contains 1.1 net carb?

    Reply
    • Lisa MarcAurele

      February 03, 2020 at 3:04 pm

      That's correct. It's an approximate value based on 8 sticks and depends on the size of the sticks.

      Reply
      • Andrea

        May 22, 2020 at 4:37 pm

        Hello! Im part way through making these and see the ingredients call for 1.5 cups cheese, but the instructions only account for half cup plus 3 tablespoons of cheese. Where does the rest of the cheese go - into the cauliflower mix? Thanks!

      • Lisa MarcAurele

        May 23, 2020 at 10:07 am

        Cheese is used in step 5, step 7, and step 8. I think you missed adding it with the egg in step 5.

  6. Jennifer Fisher

    December 28, 2019 at 9:00 am

    5 stars
    yum! these remind me of the garlic cheesesticks on the pizza buffet my teen boys like to go to, but waaaaaaaay less carbs 😉

    Reply
  7. Jessica

    December 27, 2019 at 10:52 am

    5 stars
    So cheesy and delicious! Looks like the perfect low-carb remake 😉

    Reply
  8. Jean Choi

    December 26, 2019 at 7:10 pm

    5 stars
    Such a genius recipe! Love all the cheese. Sounds amazing.

    Reply
  9. Carina

    December 26, 2019 at 12:25 pm

    5 stars
    Mmm cheesy deliciousness, I make the same but as a pizza base.

    Reply
  10. ChihYu

    December 26, 2019 at 12:23 pm

    5 stars
    So delicious! I could eat the whole pan!

    Reply
  11. Heather H

    December 26, 2019 at 11:09 am

    5 stars
    These are bomb! I love cauliflower substitutes like this one.

    Reply
  12. Raia Todd

    December 24, 2019 at 1:14 pm

    5 stars
    How can anything be bad with that much cheese? Haha! These sound delicious!

    Reply
  13. Ladyj!225

    July 15, 2019 at 3:26 pm

    5 stars
    OH YEAH ... THIS!!!! I was craving some kind of cheesy breadsticks and this recipe came up. Exactly what I wanted. So quick and easy and cheesy - what could be better?!!? And I love cauliflower so not a problem, but even people who claim not to like veggies, especially cauliflower, were wanting more of these. I'm glad I doubled the recipe and I think next time I can make even more since they disappeared so quickly. Thank you = )

    Reply
  14. Ellen

    June 07, 2019 at 5:49 pm

    I have a question what is consider a serving ?for 120 cal is that each bread stick ?

    Reply
    • Lisa MarcAurele

      June 08, 2019 at 11:51 am

      It depends on how you cut them. But it's based on eating 1/8th of the recipe.

      Reply
  15. Janis Merritt

    March 02, 2019 at 11:08 am

    Can I use frozen riced cauliflower with the same results?

    Reply
    • Lisa MarcAurele

      March 02, 2019 at 7:38 pm

      You should be able to used frozen cauliflower that's cooked and skip the first step.

      Reply
  16. Kara Mathys @Wellnessgrit

    January 28, 2019 at 8:08 am

    5 stars
    Legit speechless, these cheesy cauliflower breadsticks recipe looks unreal! Definitely, I will make it on the weekend for my family.

    Reply
    • Lisa MarcAurele

      January 28, 2019 at 8:37 am

      Hope you love the taste of them!

      Reply
  17. Shawna

    December 27, 2018 at 1:19 pm

    I dont understand about letting egg accumulate at the bottom and spooning excess out: "Season egg with ground black pepper. Pour beaten egg, 3 tablespoon cheese and combine with seasoned cauliflower. Allow for eggs to set at the buttom of the bowl and spoon the excess eggs out."

    Reply
    • Lisa MarcAurele

      December 28, 2018 at 9:02 am

      It's just to remove any extra beaten egg that didn't get absorbed.

      Reply
  18. Missy

    November 08, 2018 at 4:41 pm

    Can you use frozen cauliflower?

    Reply
    • Lisa

      November 09, 2018 at 10:29 am

      Frozen cauliflower is fine as long as you rice it and cook it before using.

      Reply
  19. Karin

    September 30, 2018 at 11:51 pm

    Does this hold up for leftovers

    Reply
    • Lisa

      October 01, 2018 at 8:25 am

      It does and I like to reheat them in the toaster oven.

      Reply
  20. Shelley

    August 04, 2018 at 8:46 pm

    Can I use already prepared cauliflower rice from Trader Joe’s? I don’t have a food processor. And do I steam it? Looks so good. I’m doing low “bad” carb now and doing well but still crave bread now and then so I think this will help! Thanks for the recipe!

    Reply
    • Lisa

      August 05, 2018 at 10:10 am

      I use leftover cooked cauli rice so any will do.

      Reply
      • Shelley

        August 09, 2018 at 2:00 am

        5 stars
        Thanks for your response. I made it tonight and my son and I LOVED it! We used pizza sauce for dipping. And I used mozzarella instead of Jack (I bought the wrong one!). Maybe it was cuz I used the wrong cheese (which was really good), but I thought it neeeded a little salt, so I added it on top. Now that I’m eating low carb/no bad carb, I really miss bread... this will be a staple in our home for sure! Thanks for the great recipe!!!

      • Lisa

        August 09, 2018 at 4:16 pm

        I think any cheese is good in this recipe. Mozzarella is especially good.

  21. Rhianna

    June 05, 2018 at 8:57 pm

    1 star
    Dont know if i didnt bake long enough or too much cheese but it tasted soggy to me.

    Reply
    • Lisa

      June 06, 2018 at 8:42 am

      Sounds like it wasn't baked long enough.

      Reply
  22. Sarah

    June 04, 2018 at 9:38 pm

    1 1/2 cups diced? Or cooked? It just seems like very little for two eggs and to roll it out to 8 servings

    Reply
    • Lisa

      June 05, 2018 at 5:33 am

      It's riced and cooked.

      Reply
  23. Rick

    April 08, 2018 at 5:01 pm

    When you say cook, am I boiling it or cooking it in the oven?

    Reply
    • Lisa

      April 09, 2018 at 6:58 am

      You are steaming the cauliflower rice. I like to put it in the microwave in a covered glass dish for 5 minutes. But, an oven or stove top also work.

      Reply
  24. Sharon

    March 29, 2018 at 5:18 pm

    5 stars
    Your recipe shows it serves 8 people (or 8 servings). And it says 1.1 carb per serving. So am I correct in calculating that the whole recipe = 8 servings X 1.1 carbs = 8.8 carbs for the total batch? This recipe is great!

    Reply
    • Lisa

      March 29, 2018 at 6:22 pm

      That's correct!

      Reply
  25. Amanda

    March 26, 2018 at 2:41 am

    At what temp do you bake the cauliflower initially?

    Reply
    • Lisa

      March 26, 2018 at 9:18 am

      It's just to steam. I usually just cover and microwave for 5 minutes.

      Reply
  26. Lisa

    February 21, 2018 at 9:29 pm

    5 stars
    Love this- works just as well with any cheese you have (I mixed mozzarella and cheddar). Thank you!

    Reply
  27. mack

    February 09, 2018 at 6:28 am

    I try this recipe at home it's delicious in taste,and looking good in presentation..

    Reply
  28. mack

    February 09, 2018 at 6:25 am

    I try this recipies at home, it's delicous in taste and also looking good in presentation.

    Reply
  29. Carolyn

    July 06, 2017 at 8:33 pm

    So, looking at nutrition info... are you saying whole batch is 15 times the nutrients info you posted?
    So, whole batch is approx. 106 g fat, 16.5 g each for carbs and protein, and 1530 calories, right?

    Reply
    • Lisa

      July 08, 2017 at 6:07 pm

      For this recipe, yes. I believe the data was calculated using the old Calorie Count recipe analyzer.

      Reply
  30. Gail

    April 01, 2017 at 11:58 pm

    I don't do well with either chicken or duck eggs. Do you know if flax eggs would work with this recipe? Looks great!

    Reply
    • Lisa

      April 02, 2017 at 7:47 am

      I haven't tried flax eggs in this one, but I've had success with psyllium eggs in some of the other recipes.

      Reply
  31. Rebecca Knowlton

    April 01, 2017 at 3:13 pm

    5 stars
    How much is 1 serving? Does One stick equal 110 calories? Or this whole recipe? It's so yummy thanks!!! Haha I just wanna know if I should only eat 3 or if I can eat all 6 that it yields 😛

    Reply
    • Lisa

      April 02, 2017 at 7:51 am

      It's one piece.

      Reply
  32. Pamela

    March 15, 2017 at 3:44 am

    5 stars
    This is a perfect appetizer to try with Cauliflower. . . 🙂 Looks delicious. Will definitely try this for weekend.

    Reply
    • Lisa

      March 15, 2017 at 6:10 am

      I know you are going to love it!

      Reply
      • Pamela

        April 12, 2017 at 1:51 am

        5 stars
        Yes, It was a hit in our kitchen Lisa 🙂 Thanks for it!!!

      • Lisa

        April 12, 2017 at 8:44 am

        Glad to hear it was a success!

  33. Lucy B.

    February 02, 2017 at 8:58 am

    You say the recipe makes 9 hearts and 6 sticks. So does this mean you cut into 15 pieces or does it make 9 hearts OR 6 sticks, depending on how you cut it up?

    Reply
    • Lisa

      February 02, 2017 at 6:12 pm

      I made both with the recipe so I got 9 hearts and 6 sticks.

      Reply
  34. Maria

    January 28, 2017 at 4:56 am

    5 stars
    These look absolutely delightful. Wil put them in my to-do list!

    Reply
    • Lisa

      February 12, 2017 at 3:16 pm

      You should definitely give them a try!

      Reply
    • Daniel

      January 04, 2018 at 9:12 pm

      5 stars
      Maria you can try.
      Pumpkin pie, chocolate pudding, pie crust and cauliflower breadstick these types of recipe you can also try.

      Reply
  35. Bonnie

    January 25, 2017 at 3:47 pm

    In Step 5 you say "spoon the excess eggs". Do you mean discard the excess?

    Reply
    • Lisa

      January 25, 2017 at 4:41 pm

      Thanks for catching that. Fixed!

      Reply
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