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!
4.86 from 7 votes


  • 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


  • 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.



Serving: 1sandwich, Calories: 326kcal, Carbohydrates: 16g, Protein: 24g, Fat: 19g, Saturated Fat: 11g, Sodium: 673mg, Fiber: 6g, Sugar: 5g, 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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Check out all my cauliflower recipes here!

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177 comments on “Cauliflower Crusted Grilled Cheese Sandwiches”

  1. 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.

      • I looked it up on how many cups frozen cauliflower rice. It said 3 to 4 cups of cauliflower which would be one head.

  2. 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!

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

    • I was wondering the same thing! I want to make these with Cheddar Daiya slices. Did you try nutritional yeast? I can’t do dairy but eggs are good!

  4. 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).. 🙂

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

  6. 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.

  7. 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.

  8. 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.

  9. 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.

  10. 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.

  11. I’m a late starter with the cauliflower food ideas but I have to say I’m so happy I started with your grilled cheese sandwiches.  These are delicious and surprisingly hearty!  Love them!

  12. Nutrition Facts
    Servings: 2
    Per Serving % Daily Value*

    Calories 362
    Total Fat 23.9g 37%
    Saturated Fat 14.7g 74%
    Trans Fat 0g
    Cholesterol 162mg 54%
    Sodium 772mg 32%
    Potassium 462mg 13%
    Total Carb 9.6g 3%
    Dietary Fiber 3.3g 13%
    Sugars 3.5g
    Protein 30.7g

  13. Hey Kirby, thank you for sharing, If I understand the cauliflower needs to be dried, could this be done in a dehydrator? I boughtvsome frozen riced cauliflower and I have a dehydrator.

  14. I commend you on your patience and willingness to gracefully answer similar questions repeatedly. Can’t wait to try this recipe. I miss grilled cheese!

  15. It would be nice to include alternate directions for those who do not use a microwave.

  16. My first riced cauliflower recipe and it came out fantastic. I can now have grilled cheese sandwiches again! Thank you.


  17. I have made these and loved them! Even my children are a huge fan !  I added chia seeds in as well…….as they are super nutritious, and do not change the flavor in any way !

    Thank you!

  18. I am in the process of making these. So excited for the end results! So I found it easier to use a small baking spatula and eggrings to form them and they are perfectly round!

  19. Can you freeze the cauliflower slices?

  20. This turned out perfectly! I made the “slices” about 1/4 inch thick instead of 1/2. Working with Cauliflower is a huge pain in the rump and there’s little bits all over my counter, but this is the best recipe I have tried with cauliflower since it is dried out so much. Everything else I have tried has fallen apart. Thank you!

    • yay! I’m so happy to hear that. I agree that cauliflower can get messy. But I do find that the microwave method helps to minimize some of that mess since you don’t have bits of cauliflower stuck on a wringing cloth. I think the taste ends up being worth it though!

  21. Thanks so much for explaining. I was looking for a way around squeezing because of problems with my hands.

  22. Looks scrumptious, Would baking the cauliflower in the oven for about 10 min dry it out? I don’t have a microwave & haven’t been successful wringing out enough water. Thanks.

    • You can probably dry it in the oven, but it would need a lot longer than 10 minutes. At 10 minutes, it will likely just be cooked and still have a lot of the moisture

      • Thanks.. Do you think 30 min would do it? What about using raw cauliflower? Appreciate your guidance,

      • It usually takes longer to dry something out in the oven because it needs to be done at a low heat, so I’d say closer to an hour with the cauliflower already in small pieces. But without trying it myself, i really don’t have exact times or temperatures. With regards to raw cauliflower, it still needs to be cooked and dried out otherwise when it is cooking it will get very moist. As an alternative, you can try out the cauliflower bread buns recipe (linked with video right above the recipe box). it doesn’t require drying out the cauliflower because it uses a little flour to absorb the moisture. It’s not quite the same texture as this cauliflower bread, but it does work as a bread

  23. Made this tonight using the pre-done cauliflower rice in the refrigerated section of Trader Joes. LOVED it! I followed the instructions exactly (except subbed mozz. for parm because it was what I had) and it still turned out just fine Also added in some different dried herbs to add flavor and it worked out great. Thank you for this recipe and sooo glad I found it! (Also a lot easier doing the microwave process then squeezing out all the water.) Will definitely make this again!

  24. I make this all the time. I absolutely love this. I never did precook it ad was delishous making raw.

  25. Hi Kirbie,
    I’ve tried this recipe and it came out fantastic! I used gouda instead of partisan, it worked just fine. Thank you for sharing this great recipe, it really helps on days when I’m craving a sandwich. PS, my husband too loves the sandwich and he’s very hard to convince! Thanks once again.
    Kathryn, South Africa

  26. What else can be used if I don’t have a food processor??

  27. Any suggestions for someone who can’t have eggs?

    • Sorry, I’m not sure. I know some people suggested flaxseed but I haven’t tried it myself

    • Were you able to find a solution? (I’m still scanning through the comments, but I am trying to figure out how to veganize this recipe)

      • Use a flax egg!

        It takes just two ingredients: flaxseed meal (Bob’s Red Mill is one brand, check a health food store or Amazon for others)–(or you can buy flax seeds and grind your own) and water.

        The recipe is: 1 Tablespoon of flaxseed meal mixed then cooled with 3 tablespoons of water = one chicken egg.

        Mix the flaxseed meal with the water well then put it in the refrigerator for about 20 or 30 minutes to thicken (it will take on a gelatinous texture–a lot like an egg!).

        Once its thick and goopy use it just like an egg.

  28. You may want to mention to add the egg after the cauliflower has cooled; otherwise, the egg will cook. I plan to try this!

  29. Has anyone tried melting the sandwich in a small George Forma-type grill or a panini grill? That’s how I always make my grilled cheese sandwiches.

  30. I can’t wait to try all your recipes. I found you by accident. So glad l did????????????

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