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Cheesy cauliflower bread sticks recipe

Cheesy Keto Cauliflower Bread Sticks

Course: Appetizer
Cuisine: American
Prep Time: 10 minutes
Cook Time: 33 minutes
Cool Time: 3 minutes
Total Time: 43 minutes
Servings: 8 people
Calories: 102
Author: Lisa MarcAurele
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!
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US Customary - Metric

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)

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).

Video

Notes

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

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
)

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