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Cauliflower Breadsticks

gluten-free keto low-carb nut-free vegetarian
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4.92 from 282 votes
By Carine Claudepierre - - 2 Comments
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These cheesy cauliflower breadsticks are a perfect low-carb recipe for a cheesy appetizer that everyone will love.

Bonus, with only 4 grams of net carbs per serving, these cauliflower garlic breadsticks are also low-carb and keto-friendly.

Cauliflower breadstick

What Are Cauliflower Breadsticks?

Cauliflower breadsticks are low-carb breadsticks made of a low-carb vegetable, cauliflower combined with shredded mozzarella cheese and eggs.

It’s a keto-friendly recipe delicious as a low-carb side dish or appetizers that mimic authentic garlic breadstick texture, but it’s gluten-free, low-carb, and keto-approved.

How To Make Cauliflower Breadsticks

It’s super easy to make cauliflower breadsticks and very similar to my cauliflower pizza crust recipe.

Ingredients

All you need to make cauliflower breadsticks are:

  • Cauliflower rice – you can use frozen cauliflower rice or make your own keto rice from a head of cauliflower. To make cauliflower rice, trim the cauliflower feet, and cut them into small florets. Then, process in small batches, and process 2 cups of florets into your food processor and pulse until it comes into a rice-like texture.
  • Mozzarella cheese – part-skim mozzarella, you can also use low-fat shredded mozzarella to decrease saturated fat, but don’t use soft buffalo mozzarella! It’s too wet, and the dough won’t form up with it. Mozzarella is a great keto-friendly cheese.
  • Eggs – a combination of egg and egg white provide the best texture.
  • Salt and pepper
  • Garlic powder

Cooking The Cauliflower Rice

First, cook the cauliflower rice in a microwave or oven. Choose your favorite option.

Microwave

Place the cauliflower rice into a large bowl, film with plastic wrap, and microwave on high for 6-8 minutes, until cauliflower is soft.

Read my Steamed Cauliflower Recipe for more tips.

Oven

Preheat the oven to 350°F (180°C). Lightly oil a large baking dish.

Lay the cauliflower rice onto the dish and bake it for 15 minutes.

Cooling Down

Cool the cooked riced cauliflower down for at least 10 minutes.

During this time, the cauliflower steam out the water trapped in the vegetable.

If you have microwaved the cauliflower rice, don’t forget to peel off the plastic wrap from the bowl to let the steam out.

Draining

Place the cooked cauliflower rice in the center of a clean kitchen towel, gather the 4 corners, and twist the towel to encase the cauliflower.

Then, squeeze as hard as you can to release and extract all the water from the vegetable.

Combining Ingredients

Place the cooked, drained cauliflower rice onto a large mixing bowl.

Stir in egg white, egg, salt, oregano, garlic powder, and shredded mozzarella cheese. Stir until it forms a slightly wet dough.

How to make cauliflower bread sticks

Baking

Spread the cauliflower mixture onto a 9-inch x 13-inch baking tray covered with oiled parchment paper. Spread into an 8-inch square or rectangle.

Bake for 20 minutes in an oven preheated to 400°F (200°C).

Flipping Over

After that time, remove the tray from the oven, slide a spatula under the breadstick and flip it over.

Sprinkle an extra 1/2 cup of mozzarella cheese or a combo of parmesan cheese and mozzarella.

Return to the oven until cheese is melted – about 5 -8 minutes.

If you want to use this recipe as a pizza base, you can also spread some keto pizza sauce or marinara sauce before adding the extra cheese.

Serving Cauliflower Breadsticks

You can serve these cauliflower breadsticks as a keto appetizer or keto side dish.

These are delicious dipped into my sugar-free ketchup recipe or marinara sauce.

You can also top the cooked breadsticks with a drizzle of garlic-infused olive oil and fresh rosemary.

Storage Instructions

You can store this recipe in an airtight container in the fridge for up to 4 days.

Rewarm them in an oven preheated at 350°F (180°C) onto a tray covered with parchment paper until the breadsticks are hot and crispy on the sides.

You can also freeze this recipe and place the frozen breadsticks in the oven to rewarm immediately.

You don’t need to thaw the recipe overnight, which is very convenient.

cauliflower breadsticks

Frequently Asked Questions

Are Cauliflower Breadsticks gluten-free?

Not all commercial brands of cauliflower breadsticks are gluten-free. Many of them are made with breadcrumbs that contain gluten.

How Many Carbs Are In Cauliflower Breadsticks?

This recipe has only 4.4 grams of carbs per serving.

More Cauliflower Recipes

Below I listed some of my favorite recipes made with cauliflower. They are delicious and easy dinner for the whole family to enjoy.

Have you made this cauliflower breadstick recipe? Share a comment or review below. I love to hear your feedback on my recipes.

Recipe Card

Keto cauliflower pizza crust

Cheesy Cauliflower Breadsticks

4.4gNet Carbs
4.92 from 282 votes
These Cauliflower Breadsticks are keto-friendly appetizers made using cauliflower rice and mozzarella cheese.
Prep Time: 10 mins
Cook Time: 40 mins
Total Time: 50 mins
Yield: 8 servings ( 1-inch x 1-inch piece)
Serving Size: 1 serving (1/8 recipe)

Nutrition

Net Carbs 4.4g
Fat 3.7g
Protein 7.9g
Calories 87.5kcal
4.92 from 282 votes
Review Print

Ingredients

Toppings

Optional – to serve

Keto quick start guide
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Instructions

  • Preheat your oven to 400°F (200°C).

Make the cauliflower rice

  • Remove the cauliflower stem and cut the head into small florets.
  • In a food processor, using an S blade attachment, process 2 cups of cauliflower florets at a time until it turns into a thin rice-like texture. You should get 6 cups of raw cauliflower rice from a 2.5 lb cauliflower head. Otherwise, use frozen cauliflower rice.
  • Place the uncooked cauliflower rice into a microwave-safe bowl. Cover with plastic wraps, and microwave for 5-6 minutes or until soft. You can also bake at preheated oven 400°F (200°C), lay the cauliflower rice on a large baking tray, slightly oil, and bake for 15 minutes.
  • Peel off plastic wrap carefully, remove the tray from the oven, and set aside for 10-15 minutes. The cooked cauliflower rice will steam out, cool down, and that's an important step to avoid too much moisture in the breadsticks.
  • Place the cooked cauliflower rice in the center of a clean towel. Gather the 4 corners of the towel and squeeze as hard as you can to extract all the water from the cauliflower. Discard water. Set aside the drained cooked cauliflower rice in a bowl.
  • Stir in egg white, whole egg, shredded mozzarella, salt, oregano, and garlic powder.
  • Stir until all the ingredients come together into a slightly wet dough.
  • Cover a 9-inch x 13-inch baking tray with lightly-oiled parchment paper.
  • Transfer the mixture on the parchment paper and spread evenly onto the tray into roughly an 8-inch x 8-inch square, about 0.5 mm – 1 mm thick (0.02/0.04 inches thickness). The thinner, the crispier. Thicker dough results in a moist, cheesy breadstick in the center, which I prefer, but it's up to you!
  • Bake for 20 minutes at preheated oven 400°F (200°C) on one side, then slide a spatula under the breadstick and flip over.
  • Sprinkle grated mozzarella all over the dough and return to the oven for 5-10 minutes until sides are golden brown, crispy on sides, and the cheese broiled.
  • Serve with a drizzle of garlic-infused olive oil to increase the garlic flavor and some fresh oregano if desired.

Storage

  • Store leftovers in the fridge for up to 3 days, or freeze, and rewarm in the oven.
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Nutrition Facts
Cheesy Cauliflower Breadsticks
Amount Per Serving (1 serving (1/8 recipe))
Calories 87.5 Calories from Fat 33
% Daily Value*
Fat 3.7g6%
Saturated Fat 2g13%
Trans Fat 0.1g
Cholesterol 34.5mg12%
Sodium 233mg10%
Potassium 397.4mg11%
Carbohydrates 7g2%
Fiber 2.6g11%
Sugar 2.6g3%
Protein 7.9g16%
Net Carbs 4.4g
Vitamin A 126.4IU3%
Vitamin B12 0.2µg3%
Vitamin C 57.9mg70%
Vitamin D 0.2µg1%
Calcium 175.2mg18%
Iron 0.8mg4%
Magnesium 24.7mg6%
Zinc 0.9mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Carine Claudepierre

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook, and founder of Sweet As Honey.

I'm passionate about sharing easy, tasty recipes that are both delicious and healthy

Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweetashoney. Most of them are eaten by my husband and my two kids before I have time to take any pictures!

Browse all my recipes here.

I hope that you too find the recipes you love on Sweetashoney!

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    2 Thoughts On Cauliflower Breadsticks
  1. Hi, Carine! I found your blog and LOVE all your recipes!! We are not vegan but we try to substitute meat for any other vegetable option, and also trying to avoid as much wheat as we can. I bought cauliflower yesterday so I can’t wait to try this recipe!!
    Also, I would like to invite you to share this at my Sweet Inspiration link party where others can see it. It is live every Friday on my blog.
    I hope you have a wonderful week!

    • Hi Pili, I am SO glad you find sweetashoney! I am not vegan either I simply love clean eating and nourishing ingredients so yes less meat and more vegetables is always great! You will definitely love this recipe. Have a great day. xoxo Carine.

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The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.

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