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    Home / Recipes / Keto Appetizers

    Cheesy Cauliflower Breadsticks (Keto, Gluten-Free)

    By Lisa MarcAurele on Dec 23, 2019 62 Comments - This post may contain affiliate links. See Disclosure

    175426 shares
    5-Ingredient Recipes Simple Keto Meals Jump to Recipe
    keto cauliflower breadsticks
    Nut-FreeKid FriendlyVegetarian

    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
    Jump to:
    • 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.

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    📖 Recipe

    Cheesy cauliflower bread sticks recipe

    Cheesy Keto Cauliflower Bread Sticks

    Author: Lisa MarcAurele
    4.52 from 27 votes
    Using the same idea as cauliflower pizza crust, it's easy to make low carb cheesy breadsticks recipe instead. Simply leave out the pizza sauce!
    Prep Time10 mins
    Cook Time33 mins
    Cool Time3 mins
    Total Time43 mins
    Course: Appetizer
    Cuisine: American
    Print Pin Review Recipe Save Recipe View Collections Save Recipe
    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

    low carb yum simple keto cookbook

    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
    )
    

    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.

    © LowCarbYum.com
    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.

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    Lisa-Profile

    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!

    Lisa's recipes have been featured on popular magazine sites including Fitness, Shape, Country Living, Women's Health, and Men's Health. Her long-awaited cookbook, 5-Ingredient Keto, is also a popular go-to for those on a low-carb lifestyle. Learn more about Lisa....

    Reader Interactions

    Comments

      « Previous 1 2
    1. 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
    2. 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
    3. 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.

    4. 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
    5. Jessica

      December 27, 2019 at 10:52 am

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

      Reply
    6. Jean Choi

      December 26, 2019 at 7:10 pm

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

      Reply
    7. Carina

      December 26, 2019 at 12:25 pm

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

      Reply
    8. ChihYu

      December 26, 2019 at 12:23 pm

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

      Reply
    9. Heather H

      December 26, 2019 at 11:09 am

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

      Reply
    10. 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
    11. 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
    12. 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
    13. 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
    « Previous 1 2

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