Let’s be honest, nothing says comfort like a gooey grilled cheese sandwich.
But what if you could enjoy all that melty goodness without the carbs?
Enter: Cauliflower Grilled Cheese. This healthy twist swaps traditional bread for crispy, golden cauliflower slices (yes, you heard that right).
Whether you’re watching your carbs, going gluten-free, or just want to try something new for lunch or dinner, this recipe is about to be a favorite!
Let’s dive in!
Why Choose Cauliflower for Grilled Cheese?
Cauliflower might not be the first ingredient that comes to mind when you think of grilled cheese, but it deserves a spot on your plate—and here’s why.
- Low in carbs and high in nutrients: Cauliflower is a powerhouse of vitamins like C, K, and folate while being naturally low in carbohydrates.
- Gluten-free and grain-free: Ideal for people with gluten sensitivities or those following keto and paleo diets.
- Mild flavor: Its neutral taste lets the cheese shine while adding a light, earthy undertone.
- Flexible and versatile: Cauliflower can be shaped and seasoned in countless ways, making it a great bread substitute.
Ingredients You’ll Need
This cauliflower grilled cheese recipe uses simple, whole-food ingredients you likely already have in your kitchen.
- Cauliflower: Fresh cauliflower works best, but frozen can be used with extra moisture removal.
- Cheese: Cheddar, mozzarella, provolone, or a blend of your favorites.
- Eggs: Act as a binder to help hold the cauliflower “bread” together.
- Parmesan cheese or almond flour: Adds structure and flavor to the crust.
- Seasonings: Garlic powder, salt, pepper, oregano, or even red pepper flakes for a kick.
Optional add-ins: fresh herbs, nutritional yeast, or a dash of paprika.
Step-by-Step Instructions
This recipe takes a few extra steps compared to your standard grilled cheese, but the results are absolutely worth it.
- Rice the cauliflower
Use a food processor or box grater to finely grate cauliflower into rice-sized pieces. You’ll need about 2 to 3 cups. - Remove the moisture
Place the riced cauliflower in a clean dish towel or cheesecloth and squeeze out as much moisture as possible. This is crucial for a crispy texture. - Mix the cauliflower dough
In a bowl, combine the cauliflower with egg, parmesan, and seasonings. Mix until a thick, moldable dough forms. - Form the bread slices
Line a baking sheet with parchment paper and shape the dough into 4 square or rectangular “bread” slices. Bake at 425°F (220°C) for 15–20 minutes until golden and firm. - Assemble the sandwich
Place shredded or sliced cheese between two cauliflower slices. Grill on a skillet over medium heat for 2–3 minutes per side until the cheese melts and the exterior is crisp.
Tips for the Best Cauliflower Grilled Cheese
To get the most satisfying result, keep these tips in mind:
- Squeeze cauliflower well: The more moisture you remove, the crispier your bread will be.
- Use parchment paper: This prevents sticking and helps the bread brown evenly.
- Choose melty cheeses: Mozzarella and cheddar melt beautifully. A mix often yields the best flavor.
- Don’t overload with fillings: Too much cheese or extras can make the sandwich fall apart.
- Pan-toast with a lid: Covering the skillet helps melt the cheese while crisping the crust.
Nutrition Breakdown & Health Benefits
Swapping bread for cauliflower doesn’t just cut carbs—it adds nutrition too.
- Calories: Around 300 per sandwich (varies with cheese and size)
- Carbohydrates: 7–10 grams (vs. 30+ in regular grilled cheese)
- Protein: 15–20 grams, depending on cheese
- Fiber-rich: Thanks to cauliflower and almond flour
- Vitamins: High in C, K, and folate
This sandwich is a great fit for low-carb, diabetic, gluten-free, and keto diets.
Variations and Add-Ins to Try
Feel like mixing it up? Here are some delicious twists:
- Pesto Cauliflower Grilled Cheese: Add a thin layer of pesto for herby flavor.
- Buffalo Style: Toss in buffalo sauce and use blue cheese for a spicy kick.
- Italian-Inspired: Add marinara and mozzarella for pizza vibes.
- Vegan Option: Use vegan cheese and a flax egg to keep it plant-based.
Recipe FAQ’s
Can I use frozen cauliflower?
Yes, but be sure to thaw and squeeze out all excess water before using.
How do I keep the “bread” from falling apart?
Squeeze the moisture well, use parchment paper when baking, and don’t overfill.
Is it kid-friendly?
Absolutely. Most kids won’t even notice the cauliflower once it’s cheesy and crispy.
Can I make this in an air fryer?
Yes! Air fry the cauliflower slices at 400°F for 10–12 minutes, flipping halfway.
Cheesy Cauliflower Grilled Cheese Recipe (Low-Carb)
Ingredients
- 2 to 3 cups riced cauliflower from 1 medium head
- 2 large eggs
- ¼ cup grated Parmesan cheese or almond flour
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 cup shredded cheese cheddar, mozzarella, or a blend
- 1 teaspoon dried oregano optional
- 1 tablespoon olive oil or butter for pan grilling
Instructions
Rice the cauliflower
- Use a food processor or box grater to finely grate cauliflower into rice-sized pieces. You’ll need about 2 to 3 cups.
Remove the moisture
- Place the riced cauliflower in a clean dish towel or cheesecloth and squeeze out as much moisture as possible. This is crucial for a crispy texture.
Mix the cauliflower dough
- In a bowl, combine the cauliflower with egg, parmesan, and seasonings. Mix until a thick, moldable dough forms.
Form the bread slices
- Line a baking sheet with parchment paper and shape the dough into 4 square or rectangular “bread” slices. Bake at 425°F (220°C) for 15–20 minutes until golden and firm.
Assemble the sandwich
- Place shredded or sliced cheese between two cauliflower slices. Grill on a skillet over medium heat for 2–3 minutes per side until the cheese melts and the exterior is crisp.