Cauliflower Breadsticks featured image
Cauliflower Breadsticks is a low carb alternative to satisfy your bread cravings! Made from either homemade riced cauliflower or even easier, store-bought cauliflower rice (fresh or even frozen!) and smothered with cheese!
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Table of Contents
  1. Cauliflower Breadsticks Recipe
  2. Can I Use Store-Bought Cauliflower Rice
  3. Ingredients
  4. How to Rice Cauliflower
  5. How much Cauliflower does a Head Rice?
  6. How to Make Cauliflower Breadsticks
  7. How to Squeeze the Water Out of Cauliflower Rice
  8. Cauliflower Breadsticks Recipe

Facebook - Cauliflower Breadsticks copyCauliflower Breadsticks is a low carb alternative to satisfy your bread cravings! Made from either homemade riced cauliflower or even easier, store-bought cauliflower rice (fresh or even frozen!) Then covered with cheese and delicious seasoning…I promise even your kids will even love them!

Cauliflower Breadsticks with marinara sauce on a white plate

Cauliflower Breadsticks Recipe

Ever since I tinkered around in my kitchen and created the perfect Cauliflower pizza, I have been obsessed with all things cauliflower!

Cauliflower is a great option for a low-carb or gluten-free lifestyle. There are so many great things you can make and you won’t even miss the carbs! Added bonus – cauliflower is loaded with fiber and we all can use more fiber in our diets!

Our Cauliflower Breadsticks are the perfect example. I love serving this in place of a side of bread. Even if you aren’t focusing on low carbs, it is a great way to sneak in those vegetables for even your pickiest eater.Cheesy Cauliflower Bread Sticks cheese pull

Can I Use Store-Bought Cauliflower Rice

Yes, I pretty much always use frozen store-bought cauliflower rice these days. When I started making these breadsticks, it wasn’t available. However, now it is readily available everywhere from Trader Joe’s (my go-to for frozen cauliflower rice) to Walmart, Kroger and pretty much any grocery store.

Ingredients

  • Approximately 2 medium heads cauliflower (about 3 pounds – enough to make 8 cups riced cauliflower)
  • 1 teaspoon Italian seasoning
  • 1 teaspoon dried basil
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • ½ teaspoon garlic powder
  • 3 eggs
  • ½ cup shaved parmesan cheese
  • 1 ¼ cup Italian cheese mix
  • 2 cups shredded mozzarella cheese
  • 1 to 1 ½ teaspoons garlic salt
  • 2 teaspoons dried parsley

How to Rice Cauliflower

Making your own riced cauliflower is very easy. 

  1. Cut the cauliflower into small chunks
  2. Place in a food processor, and pulse.
  3. Work small batches at a time until the cauliflower has a “rice-like” appearance.

TIP: Do not overprocess or puree. You want the chunks gone, and little pieces of cauliflower rice or grains.

How to rice cauliflower

How much Cauliflower does a Head Rice?

One medium head of cauliflower will yield about 4 cups of cauliflower rice.

How to Make Cauliflower Breadsticks

  1. Preheat the oven to 425º. Prepare a sheet pan or cookie sheet with either a baking mat or parchment paper.
  2. FRESH HEAD OF CAULIFLOWER: prepare your riced cauliflower using the steps above. Place the cauliflower in a microwave-safe dish, cover with a dish towel, and microwave for 9 to 10 minutes or until soft.
  3. FRESH or FROZEN STORE-BOUGHT CAULIFLOWER: Steam as directed on the package or until softened.
  4. Let it cool slightly, put it in either a cotton dish towel or cheesecloth, and squeeze out the excess liquid.
    PRO-TIP: the key to getting your cauliflower breadsticks crispy and not soggy is squeezing as much water out as possible. The more water you can get out, the better!
  5. In a medium to large-sized bowl, combine the cauliflower, Italian seasoning, dried basil, salt, pepper, and garlic powder. Stir. Add the eggs, parmesan cheese, and Italian cheese. Combine well.
  6. Place the cauliflower mixture onto the baking mat. Pat it into a rectangle, using a spatula to make the sides straight. It should be ¼ to ½ inch thick.cauliflower dough on baking sheet
  7. Bake at 425º for 18 to 20 minutes, or until it begins to turn golden.
  8. Flip over with a large spatula and sprinkle the breadsticks with mozzarella cheese, garlic salt, and parsley.Cauliflower Bread with cheese
  9. Bake for approximately 5 minutes longer.
  10. Let cool slightly, cut with a pizza cutter or knife, and serve with pasta or marinara sauce.

How to Squeeze the Water Out of Cauliflower Rice

There are a lot of ways to get the water out of the steamed cauliflower rice to ensure that your breadsticks come out nice and crispy. 

The easiest way for getting the water out of the cauliflower rice is by using a potato ricer. This inexpensive tool is super efficient with pressing the water out!  

Another method is to use a dish towel and place the riced cauliflower in the center of the towel. Pull the sides up so that you are creating a sack out of the towel with the cauliflower in the center of the sack. Hold the top of the sack in one hand and squeeze down with the other hand and twisting the top of the towel sack with the other.

More Cauliflower Recipes

Simply the Best Cauliflower Pizza CrustCauliflower Mac and CheeseCauliflower Fried Rice

5 from 1 vote
Cauliflower Breadsticks featured image

Cauliflower Breadsticks

Serves — 8
Cauliflower Breadsticks is a low carb alternative to satisfy your bread cravings! Made from either homemade riced cauliflower or even easier, store-bought cauliflower rice (fresh or even frozen!) and smothered with cheese!
Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins

Ingredients
  

  • 2 medium heads cauliflower about 3 pounds - enough to make 8 cups riced cauliflower
  • 1 teaspoon Italian seasoning
  • 1 teaspoon dried basil
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • ½ teaspoon garlic powder
  • 3 eggs
  • ½ cup shaved parmesan cheese
  • 1 ¼ cup Italian cheese mix
  • 2 cups shredded mozzarella cheese
  • 1 to 1 ½ teaspoons garlic salt
  • 2 teaspoons dried parsley

Instructions
 

  • Preheat the oven to 425º. Prepare a sheet pan or cookie sheet with either a baking mat or parchment paper.
  • FRESH HEAD OF CAULIFLOWER: prepare your riced cauliflower using the steps above. Place the cauliflower in a microwave-safe dish, cover with a dish towel, and microwave for 9 to 10 minutes or until soft.

OR

  • FRESH or FROZEN STORE-BOUGHT CAULIFLOWER: Steam as directed on the package or until softened.
  • Let it cool slightly, put it in either a cotton dish towel or cheesecloth, and squeeze out the excess liquid.
    PRO-TIP: the key to getting your cauliflower breadsticks crispy and not soggy is squeezing as much water out as possible. The more water you can get out, the better!
  • In a medium to large-sized bowl, combine the cauliflower, Italian seasoning, dried basil, salt, pepper, and garlic powder. Stir. Add the eggs, parmesan cheese, and Italian cheese. Combine well.
  • Place the cauliflower mixture onto the baking mat. Pat it into a rectangle, using a spatula to make the sides straight. It should be ¼ to ½ inch thick.
  • Bake at 425º for 18 to 20 minutes, or until it begins to turn golden.
  • Flip over with a large spatula and sprinkle the breadsticks with mozzarella cheese, garlic salt, and parsley.
  • Bake for approximately 5 minutes longer.
  • Let cool slightly, cut with a pizza cutter or knife, and serve with pasta or marinara sauce.

Nutrition Info

Calories: 241kcal | Carbohydrates: 9g | Protein: 18g | Fat: 16g | Saturated Fat: 9g | Cholesterol: 106mg | Sodium: 1179mg | Potassium: 497mg | Fiber: 3g | Sugar: 3g | Vitamin A: 504IU | Vitamin C: 69mg | Calcium: 390mg | Iron: 1mg

Originally Posted on March 12, 2015

Cauliflower Breadsticks - who knew low carb could be so good

Jennifer Fishkind

About Jenn

Jenn is a mom to three beautiful boys, wife to an amazing husband, social influencer and blogger. I love all things easy recipes, easy crafts, all things hacks, traveling EVERYWHERE and feeding my Pinterest addiction!

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Comments

  1. Thanks for the low carb info, I am just getting started and am putting together my recipe file so I can plan my menus.