Low Carb Cauliflower Breadsticks Recipe

Low Carb Cauliflower Breadsticks

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When you think of comfort food, what’s the first thing that comes to mind? For many of us, it’s the warm, cheesy goodness of anything smothered in melted cheese. That’s exactly why I had to share this delightfully cheesy and surprisingly low-carb recipe for Cheesy Cauliflower Breadsticks. This recipe is a perfect blend of deliciousness and healthiness, making it a guilt-free indulgence that fits right into your low-carb lifestyle!

Inspired by a recent family get-together where dietary preferences varied from keto to gluten-free, I found myself in a bit of a conundrum. How to please everyone? Then, I remembered an old favorite tweaked during a past diet experiment. Originally, the cauliflower breadsticks were a hit with my carb-conscious friends, and now, they’ve become a staple when we need a crowd-pleaser that doesn’t leave anyone out.

This dish brings the familiar zest of Italian seasoning, the sharp bite of Parmesan, and the undeniable pull of melted cheddar, all nestled atop a golden-brown cauliflower base. The optional kick of red pepper flakes adds just the right amount of heat, which you can adjust to suit your taste buds. It’s an easy recipe that promises to transport you to your favorite Italian bistro, right from the comfort of your home. What’s more, it pairs perfectly with a side of marinara sauce for dipping, making each bite a perfect harmony of flavors.

Whether you’re hosting a party or just whipping up a fun dinner, these cauliflower breadsticks are sure to catch your guests’ attention. They’re not just a conversation starter but a testament to how versatile and satisfying low-carb eating can be. So, preheat your oven, and let’s dive into how to bring these cheesy delights to your table. Trust me, you won’t miss the bread!

How to Make Cauliflower Breadsticks


  • 1 cup shredded Parmesan (about 5 ounces)
  • 2 large eggs, beaten
  • 1 small head cauliflower, chopped into florets (about 4 cups)
  • Nonstick cooking spray, for coating the parchment
  • 1 small clove garlic
  • 1/2 teaspoon dried Italian seasoning
  • 2 cups shredded Cheddar (about 8 ounces)
  • 1/4 teaspoon crushed red pepper flakes, optional
  • Kosher salt and freshly ground black pepper
  • Marinara sauce, for dipping

How to:

Preheat your oven to 475 degrees F. Prepare a rimmed baking sheet by lining it with parchment and lightly spraying with nonstick cooking spray.

Take the cauliflower and garlic and blend them in a food processor until they’re finely chopped, resembling couscous. Move this mixture to a large bowl. Toss in the Italian seasoning, red pepper flakes if you like a bit of heat, eggs, half the Cheddar, half the Parmesan, and season with salt and black pepper to taste. Mix everything until it’s cohesive enough to hold together when squeezed.

Spread this mixture onto the prepared baking sheet, shaping it into a rectangle about 8 by 12 inches and roughly 1/4 inch thick. Bake in the preheated oven until the crust turns a lovely golden brown, which should take about 18 to 20 minutes.

After baking, top the crust with another piece of parchment and place another rimmed baking sheet on top. Flip everything over so the crust is now on the new piece of parchment. Peel away the original parchment, slice the crust into strips about 1 1/2 inches wide, and separate them slightly. Top with the remaining cheeses and return to the oven. Bake until the cheese is bubbly and browned and the crust edges are a rich golden brown, about 8 to 10 more minutes.

Let the breadsticks cool for about 5 minutes before transferring them to a serving plate. Serve with marinara sauce for dipping.


What is the best temperature and time for baking cheesy cauliflower breadsticks to achieve a golden crust?

For obtaining a perfectly golden crust, preheat your oven to 475 degrees F. Spread the cauliflower mixture onto your prepared baking sheet and bake for 18 to 20 minutes. This high temperature helps in crisping the crust, ensuring it turns a lovely golden brown.

Can I use frozen cauliflower instead of fresh for this recipe?

Yes, you can use frozen cauliflower as a convenient alternative. However, ensure it’s thoroughly thawed and excess moisture is removed. This prevents the breadsticks from becoming soggy. Simply pat the cauliflower dry after thawing, before blending it with other ingredients.

What are some suitable dipping sauces for cheesy cauliflower breadsticks besides marinara?

Aside from marinara sauce, you can explore other dipping options such as garlic butter, ranch dressing, or a creamy blue cheese sauce. Each offers a distinct flavor that complements the cheesy goodness of the breadsticks.

Is there a dairy-free substitute for the cheese in this recipe?

For those seeking a dairy-free version, there are several plant-based cheese alternatives available that melt well, such as vegan cheddar or mozzarella. These substitutes allow you to enjoy a similar texture and taste while adhering to dairy-free dietary needs.

How can I store leftover cheesy cauliflower breadsticks and how long will they last?

Leftover breadsticks can be stored in an airtight container in the refrigerator for up to three days. For the best experience, reheat them in the oven until they are warm and the cheese is bubbly. This method helps to maintain their crispy texture.

Low Carb Cauliflower Breadsticks Recipe

Low Carb Cheesy Cauliflower Breadsticks

Looking for a tasty, low-carb alternative to breadsticks? Try our cheesy cauliflower breadsticks recipe, perfect for any gathering or a cozy night in!
Prep Time 30 minutes
Cook Time 16 minutes
Total Time 46 minutes
Course Side Dish
Cuisine American
Servings 9 sticks


  • 1 small head cauliflower chopped into florets (about 4 cups)
  • 2 large eggs beaten
  • 1 cup shredded Parmesan about 5 ounces
  • 2 cups shredded Cheddar about 8 ounces
  • 1 small clove garlic
  • 1/2 teaspoon dried Italian seasoning
  • 1/4 teaspoon crushed red pepper flakes optional
  • Kosher salt and freshly ground black pepper
  • Nonstick cooking spray for coating the parchment
  • Marinara sauce for dipping


  • Preheat your oven to 475 degrees F. Prepare a rimmed baking sheet with parchment paper and lightly spray it with cooking spray.
  • In a food processor, combine cauliflower and garlic; pulse until it resembles couscous. Move this to a large bowl. Incorporate Italian seasoning, red pepper flakes (if using), eggs, 1 cup of Cheddar, 1/2 cup Parmesan, salt, and pepper. Mix until it binds together when pinched.
  • Form the mixture into an 8-by-12-inch rectangle on the baking sheet, aiming for about 1/4 inch thickness. Bake until golden brown, about 18-20 minutes.
  • After baking, cover the crust with a new piece of parchment and top it with another baking sheet. Flip it so the crust is now on the new parchment. Peel away the old parchment, slice into 1 1/2-inch strips, and spread them slightly apart. Top with the remaining cheese and return to the oven. Bake until the cheese bubbles and browns, about 8-10 minutes.
  • Allow to cool for 5 minutes, then move to a serving dish and enjoy with marinara sauce for dipping.
Keyword cauliflower, Sticks

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