Kirbie's Cravings

Cauliflower Crusted Grilled Cheese Sandwiches

photo of a stack of three Cauliflower Crusted Grilled Cheese Sandwiches

This is a great low carb solution that still allows you to enjoy a comforting grilled cheese sandwich. The bread is made out of cauliflower!

Yes, we’re still eating a ton of cauliflower at home. We also eat a lot of grilled cheese sandwiches, so this combines the best of both worlds.
overhead photo of the cauliflower bread slices ready to be baked
Mr. K and I have consumed a ridiculous amount of cheese this year, mainly from grilled cheese sandwiches and cauliflower creations. I didn’t realize how much cheese we were eating until I was rummaging through the fridge and realized we were down to our last bar of Cabot cheese. This is particularly alarming because in March, I won $150 worth of Cabot cheese in a raffle contest, half of which was shipped to me at the end of March and half to be shipped to me in October. We’re still two months away from October and I’m already almost completely out of my first shipment of cheese. Eeek.
overhead photo of the baked cauliflower bread slices

overhead photo of a bowl of cooked cauliflower
It was worth using up some premium cheddar cheese on these sandwiches though. They are so flavorful and the cauliflower crust holds up rather well. I can’t claim credit for this genius creation. It came from The Iron You and he basically took the method for making cauliflower pizza crust or cauliflower breadsticks and made them into bread slices instead. I made some tweaks to the recipe and methodology and my adapted method is below.
close-up photo of Cauliflower Crusted Grilled Cheese Sandwiches

New! Recipe now updated with video. You can find all my recipe videos on my youtube channel.


Cauliflower Crusted Grilled Cheese Sandwiches

Servings: 2 sandwiches
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Course: Main Dishes
Cuisine: American
This is a great low carb solution that still allows you to enjoy a comforting grilled cheese sandwich. The bread is made out of cauliflower!
4.75 from 4 votes

Ingredients

  • 1 medium head cauliflower raw, cut into small florets and stem removed
  • 1 large egg
  • 1/2 cup shredded Parmesan cheese
  • 1 tsp Italian herb seasoning
  • 2 thick slices of white cheddar cheese you can also use shredded cheddar cheese

Instructions

  • Preheat oven to 450°F. Place cauliflower into food processor and pulse until crumbs about half the size of a grain of rice.
  • Place cauliflower into large microwave-safe bowl and microwave for 2 minutes. Your cauliflower should be soft and tender (and hot!). (If you don't want to use the microwave to dry out the cauliflower and prefer to steam and wring with a cloth to dry, check out my wringing instructions here.)
  • Stir cauliflower to mix up the bottom and top cauliflower. Place back into the microwave and cook for another 3 minutes. Remove and stir again so that all the cauliflower cooks evenly. Place back into microwave and cook for 5 minutes. At this point, you should see the cauliflower is starting to become more dry. Microwave for another 5 minutes. Cauliflower should still be slightly moist to the touch, but should look dry and clumped up (like photo above; similar to as if someone had chewed it up and spit it back out.) If you've made cauliflower pizza or breadsticks with the cloth wringing dry method, it should look the same.
  • Allow cauliflower to cool for a few minutes. Then add in egg and cheese. Stir to combine until smooth paste forms. Stir in seasoning. Divide dough into 4 equal parts. Place onto large baking sheet lined with parchment paper. Using your knuckles and fingers, shape into square bread slices about 1/3 inch thick. Bake cauliflower bread for about 15-18 minutes or until golden brown. Remove from oven and let cool a few minutes.
  • Using a good spatula, carefully slide cauliflower bread off of parchment paper. Now you are ready to assemble your sandwiches. You can do this a few different ways. You can either cook on the stove top as you would normally cook a grilled cheese. You can also place sandwiches into toaster oven and broil for several minutes (5-10) until cheese is completely melted and bread is toasty. If you don't own a toaster oven, you can also do this in the oven.

Video

Nutrition

Serving: 1sandwich, Calories: 326kcal, Carbohydrates: 16g, Protein: 24g, Fat: 19g, Saturated Fat: 11g, Cholesterol: 133mg, Sodium: 673mg, Potassium: 948mg, Fiber: 6g, Sugar: 5g, Vitamin A: 615IU, Vitamin C: 138.6mg, Calcium: 569mg, Iron: 2.3mg, Net Carbs: 10g

The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.

Did you make this recipe?I'd love to see it! Mention @KirbieCravings and tag #kirbiecravings!

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167 comments on “Cauliflower Crusted Grilled Cheese Sandwiches”

  1. I had VBS ( vertical bariatric sleeve) surgery a month ago for weight loss so I have to watch my carbs. This recipe was great for great for getting protein without a lot of carbs. It is also very filling. The only mistake I made was not patting it out thin enough. I really loved the taste without the guilt. Thanks for sharing. I will be making it again.

  2. Hi, do you butter the outside of the cauliflower ‘bread’ like you would with a normal grilled cheese sandwich?

    I’m desperate for a grilled cheese sandwich!

    • I didn’t because I was trying to keep it healthier. But you definitely can to help crisp up the outside of the bread even more.

  3. I am going to try this soon, but I’m wondering if you could use a waffle maker to cook the slices instead of the oven? It’s hot as Hades here in Texas and I avoid the oven like the plague in the summer. I saw a recipe that make “bread” from tater tots in a waffle iron, and that’s what has me wanting to experiment with this recipe.

    • I think that should be fine! I’ve done a lot of waffles breads, though not for this particular recipe, but they usually turn out well.

  4. Making them now – mine are sticking to the parchment paper & falling apart. A little bummed about that.   Guess next time I need to spray nonstick oil. I didn’t see anyone else having issues with that. Am I the only one?   Every time I bake something with cauliflower that happens. Any ideas as to why?

    • Hmm that is strange. Have you tried baking them longer? perhaps they aren’t quite ready yet which would cause them to stick.

  5. Where do I find the nutrition information for your recipes? I’m a newly-diagnosed diabetic and I need to see the carb count for the recipes that I try. I’m trying to keep my sugars way down. Thank you.

  6. I just found the nutrition info in a comment above. Thanks.

  7. Would love to know where you got the nifty pan in the video? I don’t even know what to search for online (if it said in the video, I don’t have sound).. 🙂

  8. Has anyone been successful in making this bread dairy-free? I was thinking of using NUTRITIONAL YEAST instead of the Parmesan. Thoughts?

  9. While this does look delicious, its FAR from vegan. Vegan means no animal products. Cheese and eggs are both from animals and therefore do not classify as vegan in any way, therefore neither does this yummy looking sammy!

  10. Can you use a bag of cauliflower rice? If so how much for the ratio above?

    • yes you can. Unfortunately I do not know how many cups of riced cauliflower you would need as I usually just rice the full head of cauliflower.

  11. I had issues with the cauliflower falling apart and not binding well… would you recommend a 2nd egg?

  12. This was my first time trying any type of cauliflower bread, and it was SO GOOD ? Will definitely be using this again!

  13. Is it possible to cook them in a skillet (with butter), maybe add one more egg or more parmesan so they can stick well together? I tried the oven version and it’s amazing!

  14. WOW! This was amazing! I can’t believe how good it was! I used frozen riced cauliflower. Thanks for the recipe. 

  15. Hi! I want to make these today but don’t have any parchment paper.  Can I just grease the pan to prevent sticking? ?

    • I don’t recommend just greasing the pan as these are delicate and hard to remove without parchment paper or a silicone baking mat.

  16. Just made this and it turned out great! A little bit time consuming to cook the cauliflower in the microwave but worth it. The cauliflower was dry enough and easy to shape without falling apart. After cooking in the oven I fried it in the frying pan with a bit of olive oil until the cheese was nicely melted. Yummy yummy! Thanks for the recipe……….definitely a keeper!

  17. This was the third time trying to make cauliflower grilled cheese and succeded. The other times I ended up with a great fried caulirice. Thanks for sharing.

  18. Doing Keto and keto 7.4 g of carbs per slice is ALOT… Where are the carbs coming from?

  19. Kirbie – I’ve tried at least 4 other cauliflower crust recipes and yours is by far the best – I love the drying out process in the microwave it worked so well – I used grated parm since I didn’t want to run out to the store for shredded and it held together well – I will certainly check out your other recipes and look forward to making them.

  20. CAULIFLOWER CRUSTED GRILLED CHEESE SANDWICH (2 SERVINGS @ 595 CALORIES EACH)
    This is not a LOW CARB RECIPE
    I inputed this on myfitnesspal.com

    Total Carbohydrate 21 g 7 %
    Dietary Fiber 7 g 28 %
    NET CARBS 14 g

    PLEASE SHOW ME WHERE I’M INCORRECT.

    • Hi there. It looks like maybe one of the ingredients you selected when calculating produced incorrect nutrition numbers as your calculation is pretty far off from what I calculated. How many carbs you are able to consume really depends on what low carb diet you’re following as they vary in the amount of carbs allowed. But I think 17 grams per sandwich is within the acceptable range of most low carb diets.

  21. Hi! This looks delicious! Not sure if you can answer this, but when looking at the nutritional information, it says that the recipe has 17 carbs. Just wondering where the carbs are coming from… all of the ingredients are either low-carb or carb free. Thanks for any insight you can provide! Have a great day!

    • the majority of the carbs come from cauliflower. Keep in mind one sandwich contains half a head of cauliflower. You can use an online nutritional calculator to get a complete breakdown of ingredient nutritional values.

  22. Would the cauliflower still have good nutritional content after cooking for 15 minutes in the imicrowave?

    • If you are concerned about the cauliflower losing too much nutritional value, you can also steam and wring dry with a cheesecloth, the alternative method I mention in the recipe.

  23. Cauliflower and cheese! Life is sometimes SO beautiful!

  24. Just found this on pinterest. Great looking site with some really great recipes. I am very much into low carb and this recipe fits the bill to a tee. By the way, love the upbeat music with it. Who is doing the music.

  25. Can I use frozen cauli for the recipe? Also in your cauliflower bread? Thanks!

  26. Absolutely delicious.  I made mine today.  I made my sandwich open faced with grated old cheddar.  I almost ate all four slices but I stopped at two and froze two for another day.  Yum!

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