This cheesy cauliflower grilled cheese is a low-carb twist on the classic comfort food I grew up loving. Instead of bread, I use golden, crispy cauliflower “slices” that hold everything together. The result? A deliciously melty, cheesy sandwich with all the flavor and none of the carbs. Whether I’m keeping things keto, going gluten-free, or just trying something new, this recipe checks every box.
Why You’ll Love This Recipe
I love how this recipe turns a classic indulgence into something I can enjoy without guilt. The cauliflower “bread” is crisp on the outside and tender on the inside, holding the cheese perfectly. It’s satisfying, flavorful, and great for anyone avoiding gluten or trying to reduce carbs. I also appreciate that it’s kid-friendly and super customizable.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
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)
Directions
1. Rice the cauliflower
I start by grating a head of cauliflower with a box grater or pulsing it in a food processor until it reaches rice-like texture. I aim for about 2 to 3 cups.
2. Remove the moisture
To get crispy “bread,” I wrap the riced cauliflower in a clean towel or cheesecloth and squeeze out as much water as possible. This step is essential.
3. Mix the cauliflower dough
In a bowl, I mix the riced cauliflower with eggs, Parmesan or almond flour, and seasonings until it becomes a thick dough I can mold.
4. Form the bread slices
On a parchment-lined baking sheet, I shape the mixture into 4 rectangular or square slices. I bake them at 425°F (220°C) for 15–20 minutes until golden and firm.
5. Assemble the sandwich
Once the slices are done, I place cheese between two of them. Then, I grill the sandwich in a skillet with a bit of oil or butter over medium heat for 2–3 minutes per side until the cheese is melted and the outside is crisp.
Servings and timing
This recipe makes 2 sandwiches.
Prep time: 20 minutes
Cook time: 20 minutes
Total time: 40 minutes
Calories per sandwich: Around 300 kcal
Variations
I like to switch things up depending on my mood:
Pesto Cauliflower Grilled Cheese: I spread a thin layer of pesto inside for an herby flavor.
Buffalo Style: I toss the inside with buffalo sauce and blue cheese for a spicy version.
Italian-Inspired: I add marinara and mozzarella for a pizza-style twist.
Vegan Option: I swap in vegan cheese and a flax egg to keep it plant-based.
storage/reheating
If I have leftovers, I store them in an airtight container in the fridge for up to 3 days. When I’m ready to eat, I reheat the sandwich in a skillet over medium heat until warmed through and crispy again. I avoid using the microwave—it can make the cauliflower bread soggy.
FAQs
Can I use frozen cauliflower instead of fresh?
Yes, I can use frozen cauliflower, but I always make sure to thaw and squeeze out all the moisture before using it to keep the slices from getting mushy.
How do I keep the cauliflower bread from falling apart?
The key for me is removing as much moisture as possible from the cauliflower and not overfilling the sandwich. I also bake the slices until they’re firm and golden before grilling.
Is this recipe kid-friendly?
Absolutely. I’ve found that most kids don’t even notice the cauliflower once it’s all cheesy and crispy.
Can I cook the cauliflower slices in an air fryer?
Yes, I can air fry the cauliflower “bread” at 400°F for 10–12 minutes, flipping halfway through for even crisping.
What cheeses melt best for this recipe?
I usually go for mozzarella, cheddar, or a mix of both. They melt beautifully and give me that perfect gooey texture.
Conclusion
This cheesy cauliflower grilled cheese is my go-to when I want something cozy, satisfying, and just a little bit healthier. I love how versatile it is, and it never feels like I’m missing out on anything. Whether I’m making it for myself or for a family lunch, it always hits the spot.
This Cheesy Cauliflower Grilled Cheese is a low‑carb twist on the classic comfort sandwich: cauliflower “bread” slices hold melted cheese for a satisfying, gluten‑free (or keto‑friendly) take on grilled cheese.
Ingredients
2 to 3 cups riced cauliflower (from about 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 blend)
1 teaspoon dried oregano (optional)
1 tablespoon olive oil or butter (for pan‑grilling)
Instructions
Rice the cauliflower: Grate a head of cauliflower or pulse in a food processor until rice‑sized pieces form (about 2–3 cups).
Remove moisture: Wrap the riced cauliflower in a clean towel or cheesecloth and squeeze out as much water as possible—this is critical for a firm “bread.”
Mix the “bread” dough: In a bowl, combine the drained cauliflower with eggs, Parmesan (or almond flour), garlic powder, salt, and pepper until you get a thick moldable mixture.
Form and bake the slices: On a parchment‑lined baking sheet, shape the mixture into 4 rectangular or square slices. Bake at 425 °F (220 °C) for 15–20 minutes until golden and firm.
Assemble the sandwich: Remove the slices from the oven, layer shredded cheese between two of the baked cauliflower slices. Then, in a skillet over medium heat with a little olive oil or butter, grill the sandwich about 2–3 minutes per side until the cheese is melted and the outside is crisp.
Notes
For a pesto version, spread a thin layer of pesto inside before grilling.
To make it vegan, use plant‑based cheese and a flax “egg” (1 tbsp ground flaxseed + 3 tbsp water) in the dough.
Use whole‑eggs and squeeze out moisture well from the cauliflower so the slices hold together and grill properly. Sources show this method works well for low‑carb sandwiches. :contentReference[oaicite:0]{index=0}
