Description
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}
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Main Dish / Sandwich
- Method: Bake then Pan‑Grill
- Cuisine: Modern Low‑Carb / Gluten‑Free
Nutrition
- Serving Size: 1 sandwich
- Calories: ≈300
- Sugar: 3g
- Sodium: 550mg
- Fat: 18g
- Saturated Fat: 9g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 18g
- Cholesterol: 50mg
