If you’re craving something warm and savory on your keto diet, these low carb cheesy cauliflower breadsticks are about to be your new favorite snack. Think all the delicious flavors of classic breadsticks, but without the hefty carb count. They’re crispy around the edges, soft in the center, and loaded with cheesy goodness—perfect for dipping or enjoying solo.
With a few simple ingredients and a little prep, you’ll have a versatile side dish that pairs well with salads, soups, or even your favorite chicken recipe. Ready to give it a shot?
Ingredients
- 1 medium head of cauliflower (about 3 cups riced)
- 1 cup shredded mozzarella cheese (divided)
- ½ cup grated Parmesan cheese
- 2 large eggs
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon pepper
Directions
- Preheat your oven to 425°F (220°C). If you’re using fresh cauliflower, break it into florets, then pulse it in a food processor until it reaches a rice-like consistency.
- Place the riced cauliflower in a microwave-safe bowl and heat for about 4 minutes. Let it cool, then wrap it in a clean kitchen towel to squeeze out excess moisture. This step helps the “dough” hold shape.
- In a large bowl, combine your squeezed cauliflower, half the mozzarella, all the Parmesan, eggs, garlic powder, oregano, salt, and pepper. Mix everything thoroughly to form a thick, slightly sticky mixture.
- Line a baking sheet with parchment paper. Press the cauliflower mixture into a rectangle about ¼-inch thick. Bake for 15–20 minutes, or until it starts to turn golden.
- Carefully remove the sheet from the oven, then sprinkle on the remaining mozzarella. Pop it back in the oven for another 5 minutes, or until the cheese is melted and bubbly.
- Slice into breadstick shapes and serve hot. You can add extra oregano or a sprinkle of fresh parsley on top if you like.
Nutrition facts
These cauliflower breadsticks are low in carbohydrates and higher in fat, making them a great fit for a keto diet. Depending on portion size, each breadstick (out of roughly 8 total) is estimated to have:
- About 80–90 calories
- 5–6 grams of fat
- 3–4 grams of net carbs
- 5–6 grams of protein
Exact values may vary based on the specific brands of cheese and cauliflower size you use, so it’s always a good idea to track and adjust according to your needs.
Final thoughts
These breadsticks prove that sometimes you just need a creative workaround to enjoy your favorite comfort foods without breaking ketosis. The cauliflower base is surprisingly sturdy, and when topped with cheese, it’s easy to forget there’s a vegetable hiding inside. If you like an herby kick, sprinkle on extra oregano or try adding fresh basil leaves for extra flavor.
Feel free to serve these with marinara sauce for dipping. They also pair perfectly with soups or grilled meats. However you enjoy them, they’re a quick-and-easy solution to beat breadstick cravings in a healthier way.
Frequently asked questions (FAQs)
- Can I use frozen cauliflower instead of fresh?
Absolutely. Just thaw it and remove excess water before mixing in the remaining ingredients. - How can I make these extra crispy?
Bake the cauliflower crust a bit longer before adding the final cheese layer. Let it go until it’s golden brown, then top with cheese and bake briefly again. - Can I store and reheat leftovers?
Yes. Place any extras in an airtight container in the fridge for up to 3 days. Reheat in the oven or toaster oven for a few minutes until they crisp back up. - Can I use other cheeses?
Feel free to experiment. Cheddar, Monterey Jack, or a blend of Italian cheeses all work nicely in this recipe.
Ingredients
1 medium head of cauliflower (about 3 cups riced)
1 cup shredded mozzarella cheese (divided)
1/2 cup grated Parmesan cheese
2 large eggs
1 teaspoon garlic powder
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon pepper
Directions
- Preheat your oven to 425°F (220°C). If you’re using fresh cauliflower, break it into florets, then pulse it in a food processor until it reaches a rice-like consistency.
- Place the riced cauliflower in a microwave-safe bowl and heat for about 4 minutes. Let it cool, then wrap it in a clean kitchen towel to squeeze out excess moisture. This step helps the “dough” hold shape.
- In a large bowl, combine your squeezed cauliflower, half the mozzarella, all the Parmesan, eggs, garlic powder, oregano, salt, and pepper. Mix everything thoroughly to form a thick, slightly sticky mixture.
- Line a baking sheet with parchment paper. Press the cauliflower mixture into a rectangle about ¼-inch thick. Bake for 15–20 minutes, or until it starts to turn golden.
- Carefully remove the sheet from the oven, then sprinkle on the remaining mozzarella. Pop it back in the oven for another 5 minutes, or until the cheese is melted and bubbly.
- Slice into breadstick shapes and serve hot. You can add extra oregano or a sprinkle of fresh parsley on top if you like.
