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.
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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 the cauliflower rice
- Cut cauliflower into florets and then rice in a food processor.
- Cook for 8-10 minutes, or steam in the microwave for 5.
- Alternatively, if using premade frozen cauliflower rice, cooked according to package instructions.
- Once cooled, place the riced cauliflower in a kitchen towel and strain the liquid.
Making the dough for the cauliflower bread sticks
- Pour rice into a mixing bowl and season with sage, oregano, thyme and mustard seed. Mix well.
- Season the beaten eggs with ground black pepper, then add the eggs and 3 tablespoons of cheese to the cauliflower.
- 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 the breadsticks in the oven
- Spread the cauliflower onto a greased baking sheet about ¼ inch thick.
- Bake at 450°F for about 10 to 15 minutes.
- Top with 1/2 cup cheese and bake in the oven for 5 to 8 more minutes or until cheese is melted and golden.
- Cool for about 2 to 3 minutes and slice with a pizza cutter.
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.
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.
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!
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.
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Cheesy Keto Cauliflower Bread Sticks
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Ingredients
- 1 1/2 cups cauliflower riced (about 3.75 ounces)
- 1 1/2 cups Monterey jack cheese freshly grated (about 6 ounces)
- 2 large eggs beaten
- 1/2 teaspoon ground sage
- 1/2 teaspoon ground oregano
- 1/2 teaspoon dried thyme
- 1/4 teaspoon ground mustard
- ground black pepper to taste
- fresh parsley minced (for garnishing)
Low Carb Sweeteners | Keto Sweetener Conversion Chart
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 buttom of the bowl and spoon the excess eggs out.
- In a greased baking sheet, spread cauliflower until about 1/4 inch thick, rectagular shape.
- For the heart-shaped Cauliflower “Bread” Sticks, use a heart-shaped cookie cutter. 1/2 cup of cauliflower mixture makes about 9 heart-shaped in different sizes. Bake for about 8 to 10 minutes. Top with 1/2 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
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Nutrition
Additional Info
Note 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.
Unauthorized use of this material without written permission from Lisa MarcAurele 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.
Lisa MarcAurele has been creating keto friendly recipes since 2010. She enjoys experimenting in the kitchen to create low sugar foods that taste like high carb favorites!
Jennifer Fisher says
yum! these remind me of the garlic cheesesticks on the pizza buffet my teen boys like to go to, but waaaaaaaay less carbs 😉
Jessica says
So cheesy and delicious! Looks like the perfect low-carb remake 😉
Jean Choi says
Such a genius recipe! Love all the cheese. Sounds amazing.
Carina says
Mmm cheesy deliciousness, I make the same but as a pizza base.
ChihYu says
So delicious! I could eat the whole pan!
Heather H says
These are bomb! I love cauliflower substitutes like this one.
Raia Todd says
How can anything be bad with that much cheese? Haha! These sound delicious!
Ladyj!225 says
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 = )
Ellen says
I have a question what is consider a serving ?for 120 cal is that each bread stick ?
Lisa MarcAurele says
It depends on how you cut them. But it’s based on eating 1/8th of the recipe.
Janis Merritt says
Can I use frozen riced cauliflower with the same results?
Lisa MarcAurele says
You should be able to used frozen cauliflower that’s cooked and skip the first step.
Kara Mathys @Wellnessgrit says
Legit speechless, these cheesy cauliflower breadsticks recipe looks unreal! Definitely, I will make it on the weekend for my family.
Lisa MarcAurele says
Hope you love the taste of them!
Shawna says
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.”
Lisa MarcAurele says
It’s just to remove any extra beaten egg that didn’t get absorbed.
Missy says
Can you use frozen cauliflower?
Lisa says
Frozen cauliflower is fine as long as you rice it and cook it before using.
Karin says
Does this hold up for leftovers
Lisa says
It does and I like to reheat them in the toaster oven.
Shelley says
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!
Lisa says
I use leftover cooked cauli rice so any will do.
Shelley says
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 says
I think any cheese is good in this recipe. Mozzarella is especially good.
Rhianna says
Dont know if i didnt bake long enough or too much cheese but it tasted soggy to me.
Lisa says
Sounds like it wasn’t baked long enough.
Sarah says
1 1/2 cups diced? Or cooked? It just seems like very little for two eggs and to roll it out to 8 servings
Lisa says
It’s riced and cooked.
Rick says
When you say cook, am I boiling it or cooking it in the oven?
Lisa says
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.
Sharon says
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!
Lisa says
That’s correct!
Amanda says
At what temp do you bake the cauliflower initially?
Lisa says
It’s just to steam. I usually just cover and microwave for 5 minutes.
Lisa says
Love this- works just as well with any cheese you have (I mixed mozzarella and cheddar). Thank you!
mack says
I try this recipe at home it’s delicious in taste,and looking good in presentation..
mack says
I try this recipies at home, it’s delicous in taste and also looking good in presentation.
Carolyn says
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?
Lisa says
For this recipe, yes. I believe the data was calculated using the old Calorie Count recipe analyzer.
Gail says
I don’t do well with either chicken or duck eggs. Do you know if flax eggs would work with this recipe? Looks great!
Lisa says
I haven’t tried flax eggs in this one, but I’ve had success with psyllium eggs in some of the other recipes.
Rebecca Knowlton says
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 😛
Lisa says
It’s one piece.
Pamela says
This is a perfect appetizer to try with Cauliflower. . . 🙂 Looks delicious. Will definitely try this for weekend.
Lisa says
I know you are going to love it!
Pamela says
Yes, It was a hit in our kitchen Lisa 🙂 Thanks for it!!!
Lisa says
Glad to hear it was a success!
Lucy B. says
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?
Lisa says
I made both with the recipe so I got 9 hearts and 6 sticks.
Maria says
These look absolutely delightful. Wil put them in my to-do list!
Lisa says
You should definitely give them a try!
Daniel says
Maria you can try.
Pumpkin pie, chocolate pudding, pie crust and cauliflower breadstick these types of recipe you can also try.
Bonnie says
In Step 5 you say “spoon the excess eggs”. Do you mean discard the excess?
Lisa says
Thanks for catching that. Fixed!