Cheesy Cauliflower “Bread” Sticks

Cauliflower bread sticks

Prepare to have your mind blown away with these Cheesy Cauliflower “Bread” Sticks. Low carbin’ it never tasted so good! Low carb, gluten free, grain free. Awesome!

Caution: Prepare to have your mind blown as I introduce you to Cheesy Cauliflower “Bread” Sticks. Please don’t click the little “x” to close this window, just stick with me on this one for just … a …..few….. minutes….

So have you heard the craze as of late with Cauliflower Pizza? I did several months ago, and I sort of dismissed it and figured it HAD to be too good to be true. Sort of like during baseball season when I *think* my Chicago Cubs are going to win a game…. and then it turns out too good to be true. Ya know? You get your hopes and then just end up disappointed. 

I didn’t want to be disappointed, but I just figured there was no way on this Earth that cauliflower could pass as a crust for pizza, and a decent crust no less! But then I started this whole carb cycling thing…. and then I started to crave pizza…. and then I finally decided it was worth my time and effort to experiment with “Cauliflower” used in place of bread to see what all the hype was about.

Instead of taking the pizza route though, I thought, why not try the same concept, but with breadsticks. And guess what? It did NOT disappoint. Now don’t get me wrong, you can obviously tell that you’re not eating bread. But, the cauliflower is a pretty darn good replacement. The key is to get the “crust” to actually crisp up, and if done right, it will! So how do you get the crust to crisp up? One key is to make sure you “drain” the cauliflower really good. Detailed instructions are below, so read carefully.

Are you still with me on this one? I’m telling you, low carbin’ it never tasted so good! If you’re feeling a little adventurous, seriously give this a try! It’s low carb, gluten free, and grain free. Awwweeeesome!

One recipe makes an 8×11 inch rectangle which can be cut into as many breadsticks as you’d like.

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Cheesy Cauliflower “Bread” Sticks

Cauliflower bread sticks 2

Prep Time: 15mn
Cook Time: 50mn
Total Time: 1hr 5mn


  • 4 cups cauliflower “rice” (explanation in directions below)
  • 1 egg, slightly beaten
  • 2 cups Mozzarella cheese, shredded, divided
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/4 teaspoon salt
  • 1/2 teaspoon Italian Seasoning
  • Marinara sauce for dipping
Need to convert the measurements? Click here!


  1. Begin by turning 1 head of cauliflower into “rice.” To do this, wash and clean the cauliflower and cut it into chunks (remove the core- is that what you call it?). There are several ways to “rice” cauliflower. You can use a food processor and pulse it until it’s a “rice” consistency, or you can use a box grater. Alternatively, you could use a knife to finally chop the cauliflower until it looks like rice. An average head of cauliflower should yield about 4 cups of cauliflower “rice.”
  2. In a large saucepan, heat one inch of water until it boils. Add in the cauliflower rice, cover with a lid, and allow it to steam for 4-5 minutes.
  3. Preheat the oven to 400 degrees F.
  4. Use a fine mesh strainer to drain the cauliflower. Allow it to cool for a few minutes, then place the cauliflower “rice” in a clean dish towel and squeeze as hard as you can to remove any excess water. It may look like all the water is removed, but definitely don’t skip this step as there is hidden excess water.
  5. Once the cauliflower rice is drained really well, dump it into a large bowl. To the cauliflower rice, add 1 cup mozzarella cheese, 1 egg slightly beaten, 1 teaspoon dried oregano, 1 teaspoon dried basil, and 1/4 teaspoon salt.
  6. Stir the mixture well.
  7. Line a rimmed baking sheet with parchment paper and spray it lightly with cooking spray. Spoon the cauliflower mixture onto the pan and use your hands to form it into a 8 1/2 x 11 inch rectangle (eyeball it- think piece of paper size)
  8. Place in the oven for 35-40 minutes, or even longer until the crust is golden brown and firm.
  9. Remove the crust from the oven and allow it to cool for about 10 minutes. Then top the crust with remaining 1 cup shredded mozzarella cheese, and 1/2 teaspoon Italian Seasoning.
  10. Return the pan to the oven and bake for another 7-10 minutes, or until the cheese is melted.
  11. Cut into “breadsticks” and serve with warm marinara sauce for dipping.

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Comments (95)

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  1. I’ve never heard of this before, but I trust your judgment and can’t wait to try it!

    • Awesome, let me know what you think! :)

    • It was awful! Terrible texture, the flavor was horrible and I actually spit it out. I’m very disappointed as I have a couple of picky eaters in my house and was hoping to find a sneaky way to get additional veggies in their diet. No way would they eat this. Totally gross.

      • Melissa I made this last night I didn’t get the consistency but I added lots of garlic and some of my own seasonings and it was amazing

      • So sorry to hear this Melisa.While it certainly doesn’t taste like bread, if you squeeze the water out as I suggested, you’ll get a nice crispy consistency. I’m happy to you troubleshoot, perhaps something went wrong with the recipe?

      • I wasn’t impressed either. I squeezed and squeezed (all the water was out) and it just didn’t set up when cooking. maybe another egg would help. Not sure but basically it reminded my family of cheesy hashbrowns. mine got brown and crisp but just didn’t stay together. would rather use an almond or coconut base bread next time. happy others love it but won’t be making it again.

  2. Not sure how I missed this and your broccoli recipe, but I’m super excited to try these since I now started the 7 day carb cycle, thanks to you ;)

  3. The roasted cauliflower recipe is pretty amazing too! :)

  4. Just a little tip…you can put your riced cauliflower into a microwave safe bowl and microwave for 8 mins. you do not have to add any way due to the natural water in the cauliflower. That way, you dont have to worry about getting all the water out when you steam it. It works great, ive done it many times for making the pizza crust!

  5. Hi Ashley! I found your site via All Free Crochet. I LOVE your site so far! I had to ask about the cauliflower; are you only using the floret parts to make the “rice”? I assume when you say remove the “core” you mean the stems? I refer to it the same way I would broccoli; since they are from the same family. Thanks!

    • Hi Lori,
      I removed the tough “core” from the middle section of the cauliflower that starts at the base and goes up the head. And while I did trim some of the stems, I left some of them as well. Hope this helps!

  6. This is awesome. I made the “breadsticks ” tonight. Might be helpful to specify the thickness rather than diameter as cauliflower heads vary. I was surprised how malleable it was after squeezing the water out. Patted it out and used a rolling pin for an even thickness. Will roll thinner next time. Genious! Who ever thought cauliflower had so many lives! (Oh, added some red pepper flakes;)

  7. I use cauliflower rice whenever I want to reduce carbs. I use my grater blade in the food processor and it is so fast! Like Kristin said, microwave the “rice” and it works perfectly. I do mine in a covered Corningware casserole on high for 4 minutes (about half a large head).
    First it was just plain ‘rice”. Then I started doing “fried rice”. That’s even better! I stir-fy diced vegetables (bell peppers, onion, mushrooms, etc), fry a couple of beaten eggs into an omelete form and dice. Set these aside. Then stir-fry the rice in a hot wok or skillet with a little oil. Keep stirring and tossing the rice to give it the wok flavour (slightly smokey). Then add in all the previously cooked diced ingredients. Mix well, season and enjoy!
    I will be making these breadsticks as my colleagues and I are doing the 17-day Diet.
    My next thought is to try using the cauliflower rice for California rolls!

  8. Delish. Made it tonight. Only used half the cheese to reduce calories, but it was still soooo good.

  9. You have any recommendations for replacing the egg? I recently tried cauliflower couscous, which was really good by the way. I want to try this recipe but i am vegan so the egg is a no no.

  10. I have never tried cauliflower (I’m one of those kid-like adults when it comes to trying new foods), but I’ve heard it is delicious in so many things. I may just have to try this, though. My household is full of bread stick lovers.

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