This Best Ever Cauliflower Cheese Bread is healthy & delicious low-carb snack adults AND kids love. It’s easy to make, & fabulous with marinara on the side!

Cheesy Cauliflower Bread w/ Marinara Dipping Sauce { Gluten-Free, Low Carb, Grain Free } | Get the recipe @thespicyrd

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It seems fitting that I share this recipe for Cauliflower Cheese Bread + My Top Tips for Healthy Eaters with you today, as my own “babies” just finished their 1st day of 10 grade {SiSi} and 8th grade {Big Tex}. Sigh…

And while I don’t have any babies or toddlers to feed right now, I do have some words of wisdom for raising healthy eaters to impart to you, along with a delicious recipe for Cauliflower Cheesy Bread that ANYONE will love-toddlers, kids, and adults alike!

Plus, I’m sharing a review of the second cookbook by my food blogger friend, mom, and ER Doc “#idontknowhowshedoesitall”, Dr. Sonali Ruder, aka The Foodie Physician.

These ooey gooey Cauliflower Cheese sticks are the perfect vehicle for dipping in to marina sauce! Get the recipe @thespicyrd I’ll get to this EASY, *To-Die-For* Cauliflower Cheese Bread recipe in a sec, along with my top tips for healthy eaters, but first, let’s talk about Sonali’s cookbooks…

You might remember I reviewed Sonali’s first cookbook, The Natural Pregnancy Cookbook {affiliate link}, last fall and shared her yummy Pumpkin Custard recipe with you. If you haven’t tried it yet, and with fall quickly approaching, it’s a pumpkin recipe you’ll definitely want to pin to enjoy over the holiday season!

What’s in Sonali’s NEW cookbook???

Natural Baby Food cookbook by Dr. Sonali Ruder, aka The Foodie Physician | read my review and get the recipe for Cauliflower Cheesy Bread @thespicyrd

Natural Baby Food: Over 150 Wholesome, Nutritious Recipes for Your Baby & Toddler

  • 150+ Recipes {For up to 6 months, 6-8 months, 8-12 months, 12 months and up}
  • A Guide to Starting Solids: When, What, and How
  • The Building Blocks of Good Nutrition
  • Tips for Safely Feeding Your Baby
  • How to Make Your own Baby Food 101

Like her Natural Pregnancy Cookbook, Sonali’s new Natural Baby Food cookbook is filled with great  advice and wisdom from the perspective of both a mom AND a physician.

Dietitian Confession Time…

I didn’t make my own baby food purees when my kids were little.

But, my kiddos were quickly eating “mashed” versions of soft foods like avocado, and bananas, along with yogurt, berries, eggs, and other foods that are still staples in their diets today.

And, I’m happy to say, they have expanded their repertoire of *healthier* foods that include pretty much all types of fruit, lentils and beans, nuts, and, gasp, even veggies including lettuce, carrots, onions {cooked in things}, broccoli {try blending it in to pesto-yum!}, spinach, arugula, zucchini, sugar snap peas, green beans, and more.

Sadly, they’re still not crazy for kale like their mama is, but there’s always hope!

Crave worthy, healthy, and delicious! Cheesy Cauliflower Bread w/ Marinara Dipping Sauce This brings me to MY top tips for raising healthy eaters…

When I first shared these tips with the moms and dads at my kids’ school, Del Mar Hills Elementary School, at a PTA meeting, SiSi was in 4th grade, and Big Tex was in 2nd grade. And, to tell you the truth, I’m not sure I knew exactly what I was doing. But, flash forward 5 years, {while I still haven’t completely figured the teenager thing out}, I think I got the food part right. For the most part. 🙂 Here are 4 of my favorite tips…

  1. As a parent, it’s your job to offer your children healthy, nutritious meals…it’s their job to eat them!
  2. Don’t forbid certain foods; teach your kids that sweets, treats, and “less healthy” snacks can be enjoyed in moderation.
  3. NEVER force your kids to eat something they don’t like. Encourage, yes, but force, no.
  4. Be patient. It may take 8-15 exposures to get your children to try/like a new food. It may even take several years! {As was the case with my kids and salads!} Continue to offer new foods at each meal but don’t make a big deal of it if your children don’t want to eat them.


Cauliflower Cheese Bread w/ Marinara Dipping Sauce { Gluten-Free, Low Carb, Grain Free } | Get the recipe @thespicyrd

Cauliflower Cheesy Bread

Kids and adults alike will love these ooey-gooey gluten-free “bread” sticks made with antioxidant packed cauliflower and calcium + protein rich cheese. Serve with marinara sauce for the ultimate healthy snack or meal!
4.60 from 5 votes
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Prep Time: 10 minutes
Cook Time: 25 minutes
Servings: 16 breadsticks


  • 1 head cauliflower*, about 2 pounds
  • 1 egg, or 2 egg whites
  • 1 cup shredded cheddar cheese or Monterey Jack cheese, divided use
  • 1 teaspoon dried Italian seasoning
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • Veggie-Packed Tomato Sauce (recipe in the Natural Baby Food Cookbook, or your favorite marinara sauce for serving


  • 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 tomato sauce for dipping.


*For a super quick version of this Cauliflower Cheesy Bread, use pre-chopped cauliflower rice in a bag. You can find it in the fresh or frozen section of many grocery stores. Simply pour into a microwave-safe bowl, microwave according to instructions, and proceed with the rest of the recipe.


Serving: 1breadstick | Calories: 26kcal | Carbohydrates: 2g | Protein: 2.8g | Fat: 0.8g | Saturated Fat: 0.4g | Sodium: 58mg | Fiber: 0.8g
EA Stewart, RD | Registered Dietitian Nutritionist
Course Appetizer, Gluten Free, Snack, Vegetarian
Cuisine American
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Cauliflower Cheese Bread w/ Marinara Dipping Sauce~A healthy and delicious snack!

Forget my kids…

I pretty much inhaled 1/2 the batch of this Cauliflower Cheese Bread for lunch today. #imnotashamed

Some other recipes in the Natural Baby Food cookbook that would appeal to kids and adults alike include Zucchini Tots, Asparagus in a Blanket, Pumpkin Banana Snack Bites, Classic Avocado Toast, Creamy Chicken and Corn Taquitos, and so many more healthy and delicious recipes!

Click here to read more reviews on Amazon and buy your own copy {affiliate link}–> Natural Baby Food: Over 150 Wholesome, Nutritious recipes for Your Baby and Toddler.

Let’s chat! Have you tried making Cauliflower Cheese Bread before? If you have kids, what are your biggest questions or challenges getting them to eat a healthy diet? Any of your own tips to share???

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Recipe Rating


  1. Sandra Hou says:

    This looks so good!! And it’s wonderful that it’s gluten free because my daughter has Celiac. I’m most likely to give it a try soon (today or tomorrow) but have a question to ask first. My question is: is this recipe considered Keto-friendly? I see that 1 breadstick has 2g of carbs. I know I can’t just eat a couple!!
    Thank you for sharing the recipe and thanks in advance for your help.

    1. EA Stewart says:

      Hi Sandra! I’m happy you found the recipe! Yes, I think it’s Leto friendly as long as it fits within your overall day carb limit. The breadsticks are pretty filling, so even if you eat a few that should be fine. Cheers!

  2. I’ve never tried making cauliflower cheese bread before. I still think my kids might be suspicious, but it looks absolutely delicious to me!

  3. Lauren Harris-Pincus says:

    Drooling! These look awesome!!

    1. The Spicy RD says:

      Thanks Lauren!! Have a delicious weekend 🙂

  4. Sally @ Real Mom Nutrition says:

    Oh my goodness gracious that looks amazing!!

    1. The Spicy RD says:

      Thanks Sally!! It’s definitely a MUST make 🙂 Cheers!

  5. Jessica @ Nutritioulicious says:

    I love Sonali’s Cauliflower Cheese Bread and her whole book is fantastic, even with no babies in this house anymore! Love your 4 tips for raising healthy eaters too.

    1. The Spicy RD says:

      Thanks so much Jessica! I agree-I love all the recipes in Sonali’s book-so many options for older kids, and us adults too 🙂

  6. Lauren O'Connor says:

    I agree. This recipe (and many of Sonali’s) aren’t just for babies. This cauliflower cheese bread is oh so tasty. I’m making her recipes for the whole family (and my kids are 8). Good stuff!

    1. The Spicy RD says:

      I hear ya’! So many great recipes in Sonali’s book for EVERYONE 🙂 Cheers Lauren!

  7. Melanie @ Nutritious Eats says:

    I am SO making this…thanks for sharing. I can’t wait! And I don’t know how she does it all either!

    1. The Spicy RD says:

      I hope you love the cheesy breadsticks too Melanie! 🙂 Glad to know I’m not the only one who’s in awe of Sonali!!

  8. Sonali- The Foodie Physician says:

    Thanks so much for the wonderful review, EA! It looks like the cauliflower cheesy bread came out great and your photos are amazing, as usual! I love your tips for raising healthy eaters, especially the one about being patient and needing multiple exposures to a food. It’s tough to do but so important!

    1. The Spicy RD says:

      You are SO welcome Sonali & I am honored to share your fabulous book! And, yes, patience {especially as a parent} TRULY is a virtue, isn’t it ?! 🙂

  9. Forget the kids, this one is a recipe for ME! So excited to try this. Great tips, I’ll keep them in mind for one day when I have em! 😉

    1. The Spicy RD says:

      Thanks so much Kim! And, I hear ya’-this Cauliflower Cheese Bread is PERFECT for us adults too 🙂 Cheers!