Cheesy Cauliflower Breadsticks Recipe (Healthy, Low Carb)
A healthier version of cauliflower breadsticks? You bet! And just as delicious too. Serve with marinara sauce for a tasty, low-carb snack or appetizer everyone loves!
This post contains affiliate links for products I recommend and personally use. If you purchase a product through these links, I may receive a small commission at no additional cost to you. Thank you so much for your support!
Why You’ll Love This Cauliflower Breadsticks Recipe
These cheesy cauliflower breadsticks are the low carb, gluten-free snack or appetizer that friends and family ask for again and again. A head of cauliflower, a couple eggs, and a good melty cheese are really all you need to get golden, crispy breadsticks with marinara on the side.
The recipe comes from Dr. Sonali Ruder’s cookbook, Natural Baby Food, and she generously offered to share her recipe with you. I highly reccommend her book for new parents and parents-to-be!
I first tried them back when my kids were younger. As I remember, it was the first time they asked for more cauliflower. Crispy cauliflower + cheese + marinara? Go figure! Forget the kids: I pretty much inhaled half the batch myself.
Ingredient Notes & Substitutions
You only need a few ingredients to make cauliflower breadsticks. Here are the main ingredients, plus substitutions.
Cauliflower. One head, about 2 pounds, riced in the food processor. Short on time? Buy pre-riced cauliflower rice, fresh or frozen, from the grocery store. It’s a time-saver and works just as well as ricing your own. Just thaw and drain frozen rice well before using.
Egg. One whole egg, or two egg whites if you want to lighten it up further. The egg is what holds the breadsticks together, so don’t skip it.
Cheese. Shredded cheddar or Monterey Jack is my go-to, but any shredded hard cheese will do. Mozzarella melts beautifully for a more classic “breadstick” pull, and a mix of mozzarella, parmesan, and cheddar gives you gooey texture plus sharper flavor. Use what you have or love!
Seasonings. Dried Italian seasoning, salt, and pepper keep things simple, but feel free to make these your own. Garlic powder, onion powder, red pepper flakes, or fresh chopped herbs like basil or rosemary all work well stirred into the cauliflower mixture.
Marinara sauce. Not technically an ingredient in the breadsticks themselves, but optional and highgly recommended. Serve these with your favorite jarred or homemade marinara for dipping. Who doesn’t love a little dipping?!
Tips for Non-Soggy Cauliflower Breadsticks
The single biggest thing standing between you and crisp, sturdy breadsticks (instead of a mushy pile of cauliflower) is moisture. Cauliflower holds a lot of water, and if you skip this step, your “dough” won’t hold together or crisp up in the oven.
Bake on parchment, not foil. Parchment paper helps the bottom crisp instead of steam.
Cook the cauliflower rice first, whether by microwaving, steaming, or roasting. This softens it and starts releasing moisture.
Let it cool before squeezing. Hot cauliflower will burn your hands and won’t release liquid as easily.
Squeeze it dry, really dry. Transfer the cooked cauliflower to a clean kitchen towel or cheesecloth, gather the edges, and wring out as much liquid as you possibly can. You’ll be surprised how much comes out, and every bit you leave behind works against you later.
Spread the mixture thin. Aim for about 1/4-inch thick on the baking sheet. A thick, dense layer traps steam and stays gummy in the middle.
Cauliflower Breadsticks
Ingredients
- 1 head cauliflower, about 2 pounds
- 1 egg, or 2 egg whites
- 1 cup shredded cheddar cheese , or Monterrey Jack cheese
- 1 teaspoon dried Italian seasoning
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 2 cups Marinara Sauce, optional, for serving
Instructions
- Preheat oven to 450 degrees F. Remove the outer leaves form the cauliflower and cut it into florets. Place the florets in the blow of a food processor and pulse until finely chopped (it should look like rice).
- Transfer the cauliflower to a microwave-safe dish or bowl. Cover and cook in the microwave for 10 minutes. Alternatively, you can steam the cauliflower in a steamer basket, or bake it in the oven at 375 degrees F fr 20 minutes.
- When the cauliflower is cool, transfer it to a bowl lined with a kitchen towel or cheesecloth. Bring the ends of the cloth together and squeeze as much liquid out of the cauliflower as you can. Transfer the cauliflower to a mixing bowl and add the eggs,1/2 cup cheese, Italian seasoning, salt , and pepper. Mix to combine.
- Transfer the mixture to a baking sheet lined with parchment paper. Form the dough into a rectangle about 8 x 12 inches and 1/4-inch thick. Bake in the oven for 15-20 minutes until cooked. Remove the baking sheet and sprinkle the remaining 1/2 cup cheese over the top. Bake for another 5-10 minutes, until cheese is melted.
- Cut into 16 breadsticks. Serve with your favorite marinara sauce for dipping.
Notes
Nutrition
Did you make this recipe?
Please leave your comments, and if you loved it, give it a 5-star rating! And please share this post with your friends and family, or take a photo and tag me on Instagram @thespicyrd.Thanks so much for your support!
And don’t forget to sign up for my newsletter to get new gluten-free recipes, nutrition tips, meal plans, reader discounts, and more delivered straight to your inbox!
