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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: 102kcal
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!
Print Recipe


  • 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)


  • 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).



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


Serving: 47g | Calories: 102kcal | 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 %

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