Riced cauliflower is used to make bread slices for easy low carb keto grilled cheese sandwiches. It’s a tasty way to sneak in a healthy vegetable.
It’s a struggle to get my youngest daughter to eat vegetables so I’m always looking for ways to sneak them into her. One thing she does like is cheese so I thought I’d try making a cheesy sandwich using cauliflower.
As my husband was pulling out the Christmas decorations from the attic, I went to work making some healthier bread slices using cauliflower rice to make grilled cheese. It’s something I recall seeing in a recipe video. And, there are popular recipes at Food.com and Kirbie Cravings to get started.
It’s super easy to make cauliflower bread slices for a batch of keto grilled cheese sandwiches. The process is very similar to what I used to make my cheesy cauliflower breadsticks.
However, this time, I shaped them into slices of bread rather than a big flat bread. I suppose you could just make one big rectangle and cut it into smaller pieces as well.
I had some holiday Queso de Bolo which is just an Edam cheese that comes in a red ball shape. It’s a cheese that’s popular at Christmas banquets in the Philippines so I decided to use it in my low carb grilled cheese sandwiches.
Edam cheese doesn’t melt very well so I let it sit out at room temperature to soften a bit after grating. And, it’s a bit salty so there’s no salt added to the cauliflower mixture.
Although you can use a low carb bread recipe like Soul Bread instead, I like having the sneaky vegetable in the keto grilled cheese. And, it’s a great way to get the kids to eat veggies without noticing.
My daughter really loves pizza cheese so I sliced up a block of mozzarella cheese. The cheese used really depends on personal preference. Some may want to use a single cheese or mix up their own blend.
To make the low carb grilled cheese sandwich more of a meal, you can add in some ham or bacon. Grilled ham and cheese sandwiches are what my husband prefers. I make his with sharp orange cheddar.
Normally, I would have been all over this keto grilled cheese sandwich. But, I’ve been really good about staying away from dairy. However, I do enjoy a treat of goat cheese on special occasions.
My family doesn’t really eat a lot of cheese or milk. However, we do like to take trips to a local ice cream shop. Unfortunately, they only have sugar free or dairy free and not both in one.
Even though I was a huge cheese-aholic, I was able resist these amazing cauliflower low carb grilled cheese sandwiches. What keeps me away is thinking about all the reasons why I shouldn’t eat dairy.
Because it’s just the butter fat with the proteins removed, ghee is a dairy product that doesn’t seem to bother me. Most issues with dairy are from the casein as it doesn’t digest well.
I’ve seen a few paleo friendly cheese replacements. One that I want to try is at The Curious Coconut. But, the tapioca starch used isn’t keto friendly. So, I may try using glucomannan instead.
I am interested to see if I can make a cauliflower bread using a dairy free cheese. And, I’d love to find an alternative to use in low carb grilled cheese and pizza. But, if you still eat dairy, you’ll really enjoy these cauliflower cheese sandwiches.
Cauliflower Low Carb Keto Grilled Cheese Sandwiches Recipe
Cauliflower Low Carb Keto Grilled Cheese Sandwiches
Ingredients
- one head riced cauliflower cooked
- 1 egg beaten
- 1 ½ cups cheddar or Edam cheese grated
- 12 slices mozzarella Cheese
- 1/8 teaspoon dried sage
- 1/8 teaspoon dried oregano
- dash teaspoon ground mustard seed
- dash teaspoon dried thyme
- ground black pepper
- butter for greasing
- fresh parsley for garnishing
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Instructions
- Strain excess liquid from cooked cauliflower rice.
- Combine riced cauliflower, beaten egg and 1/2 cup of the grated cheese in a bowl then sprinkle some pepper, mustard seed, sage, oregano and thyme. Mix well.
- In a slightly greased baking sheet, form cauliflower mixture resembling a slice of bread. This recipe made 4 slices, about ½ inch thick for each slice. More slices for thinner pieces.
- Bake cauliflower slices in a preheated oven of 350F for about 10 to 12 minutes.
- In a skillet, melt butter at low heat and lay one slice of cauliflower “bread,” cover with slices of mozzarella cheese, sprinkle with the grated cheese, then top with slices of mozzarella cheese and cover with another slice of cauliflower “bread.”
- Cover skillet and watch closely as mozzarella cheese melts over low heat. Occasionally check the bottom side to avoid burning. If the heat may seem too low, turn to medium heat but move the queso de bola cauliflower “bread” at the sides then cover the skillet again.
- Flip to the other side and continue to melt mozzarella cheese. Edam cheese doesn’t melt quickly so it will just blend with the melted mozzarella cheese. Use a multi-serving wide flat/wide-slotted tongs to safely flip the cauliflower sandwich. I used a multi-serving wide flat/wide-slotted tongs to safely flip the sandwich.
- Once mozzarella has melted to your desired consistency, transfer to a plate, garnish with parsley and enjoy!
Notes
Nutrition
Additional Info
- Net Carbs 7g
- % Carbs: 5.7%
- % Protein: 26.8%
- % Fat: 67.5%
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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.
Lisa MarcAurele has been creating low carb recipes for herself and sharing them with others since 2010. She enjoys experimenting in the kitchen. The results are low sugar froods that taste like high carb favorites!
Pauly V says
So is the point of cooked rice cauliflower to hold it together when baking? I tried uncooked on the fry pan and it fell apart pretty easily. Tasted amazing though!
Thanks
Lisa MarcAurele says
It may just need more egg to bind it together. I find baking works better than frying.
Wendy says
Very tasty for sure! I did need to fry the “cauliflower bread” individually in butter on medium high heat on both sides . That made them to solidify together & feel more like bread. In the future I’m going to make them much smaller, like the size of a half sandwich or even a quarter sandwich. I think that would make them a lot easier to flip and handle to pick up to eat . I’m keeping this recipe! Thanks!
Lisa MarcAurele says
Smaller sizes are definitely easier to flip. That’s why I make silver dollar sized pancakes.
Loulou says
Merci beaucoup pour toutes ces recettes, je dis heureuse d’en trouver ici, il y a très peu de recettes de ce genre dans mon petit coin de France…. Bonne journée à vous 😘
Lisa says
Je suis content que vous trouviez les recettes utiles en France.
Melissa A Wade says
I had a disgusting “hash” for dinner. Bread slices? Ok…I even took the last of my “riced” cauliflower, added two more eggs and 1/2 cup of organic flour. Still didn’t get “bread” slices. Not quite sure what kind of cauliflower you all are using. Seeing now that someone asked if the “riced” cauliflower should be cooked first…yes seemed to the answer. That should absolutely be in the recipe. Basic recipe writing 101. Thanks for ruining my dinner.
Perhaps we should stop being so carb paranoid and eat like our ancestors did, using wild grasses, acorns, cattail root etc….for breads. This reminds me a lot of the equally irrational “low fat” craze of the 90s. Maybe it’s the glyphosate in our grains that are the REAL peoblem???!!! What a dumb recipe. BOOO!
Lisa says
Sorry about that. I updated the recipe to clearly state the riced cauliflower is cooked.
Sarah says
Wow, settle down. Did you die from this recipe? No (unfortunately) …So nasty, life not going great? spread your hate elsewhere.
Gretchen says
Unfortunately the same thing happened to me. I am not sure how you were able to adhere the cauliflower together so well with just one egg and the cheese, but mine, also came out like hash.
kimetha moye says
New to keto, where can I find riced cauliflower ?
Lisa says
You can buy it fresh or frozen at most grocery stores or make your own using the quick and easy cauliflower rice recipe.
Margo says
Do you cook the riced cauliflower prior to mixing with eggs, etc.?
Lisa says
I do use cauliflower rice that’s been cooked.
shelby says
Do you know what the approximate measurement is for one head of cauliflower? I am time challenged and would probably buy it already riced in the grocery store. I haven’t made the breadsticks yet either, but plan to do both VERY soon! I love the idea of bacon in these sandwiches. Has my mouth watering! Your recipes have been a great resource for me to use since starting the Keto diet. Thank you so much! (P.S. Hubby saw the photo of the breadsticks and promptly informed me I had to make them!
Lisa says
A medium head of cauliflower gives about 600 grams of riced cauliflower which is about 1 1/3 pound or roughly 21 ounces.
Dawn says
Thank you for the sandwiches recipe. I’m going to try it , my daughters and their husband and I are trying the ketodiet and the recipes I saw in the book most I didn’t like. I’m looking for something besides eggs for breakfast. Lol
Lisa says
I rarely eat eggs for breakfast these days!