If you’re looking for a healthy twist on a classic, this Cauliflower Grilled Cheese Sandwich is the perfect recipe. Instead of bread, we’re using crispy cauliflower “bread” slices, making this sandwich low in carbs but high in flavor. Packed with gooey melted cheese, it’s the perfect way to satisfy your grilled cheese cravings while keeping things light.
Ready to dive into this cheesy, cauliflower-packed creation? Let’s get started!
Cauliflower Grilled Cheese Sandwich
Enjoy this Cauliflower Grilled Cheese Sandwich! A low-carb, cheesy sandwich made with crispy cauliflower 'bread' for a healthy and delicious lunch
Ingredients
For the Cauliflower 'Bread'
- 1 medium head of cauliflower cut into florets
- 1 large egg
- 1/2 cup shredded mozzarella or cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- Salt and freshly ground black pepper to taste
For the Grilled Cheese
- 2-3 slices of cheese cheddar, mozzarella, or your favorite melting cheese
- 1 tbsp butter or olive oil for grilling
Optional Add-Ins
- Sliced tomatoes
- Fresh spinach or arugula
- Crispy bacon for non-vegetarian option
Substitutions
- Vegan: Use vegan cheese and a flax egg 1 tbsp flaxseed meal + 3 tbsp water.
- Dairy-Free: Use dairy-free cheese alternatives like almond or coconut-based cheese.
- Low-Sodium: Reduce or omit added salt and choose low-sodium cheeses.
Instructions
Prepare the Cauliflower 'Bread'
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone mat.
- Place the cauliflower florets in a food processor and pulse until you achieve a rice-like texture.
- Transfer the cauliflower “rice” to a microwave-safe bowl and microwave for 5-6 minutes, until softened.
- Let the cauliflower cool slightly, then place it in a clean kitchen towel and squeeze out as much excess moisture as possible—this step is crucial for crispy cauliflower bread.
- In a bowl, mix the cauliflower with the egg, shredded mozzarella, Parmesan, garlic powder, onion powder, salt, and pepper.
- Stir until fully combined.
Shape and Bake the Cauliflower 'Bread'
- Scoop the cauliflower mixture onto the prepared baking sheet and shape it into thin, rectangular slices (about 1/4 inch thick) to resemble slices of bread.
- You should have 4 slices for 2 sandwiches.
- Bake for 15-18 minutes, or until the cauliflower ‘bread’ is golden brown and firm to the touch.
- Carefully flip halfway through baking for even crispness.
Assemble and Grill the Sandwich
- Once the cauliflower ‘bread’ slices have baked, allow them to cool for a few minutes.
- Then, place cheese slices between two pieces of cauliflower ‘bread’ to form a sandwich.
- Heat a skillet over medium heat and add a small amount of butter or olive oil.
- Grill the sandwich for 2-3 minutes on each side, until the cheese is melted and the cauliflower ‘bread’ is crispy and golden.
- Be gentle when flipping to avoid breaking the sandwich.
Serve
- Cut the Cauliflower Grilled Cheese Sandwich in half and serve hot.
- Enjoy!
Notes
Nutritional Information (Per Sandwich):
- Calories: 300-350
- Carbohydrates: 10g
- Protein: 18g
- Fat: 23g
- Saturated Fat: 11g
- Sodium: 600mg
- Fiber: 3g
- Sugar: 2g
Notes/Advice:
- Additions/Subtractions:
- For an extra crispy texture, bake the cauliflower bread a little longer until it’s golden and firm before assembling the sandwich.
- If your cauliflower mixture feels too wet, add an extra tablespoon of Parmesan cheese or almond flour to help bind it together.
- Be gentle when flipping the sandwich to prevent it from falling apart—the cauliflower ‘bread’ is more delicate than traditional bread.
Variations:
- Spicy Cauliflower Grilled Cheese: Add a pinch of red pepper flakes or a few slices of jalapeños to the cheese for a spicy kick.
- Herbed Cauliflower Grilled Cheese: Mix fresh or dried herbs like oregano, thyme, or rosemary into the cauliflower mixture for extra flavor.
- Caprese Grilled Cheese: Add slices of fresh tomato, basil leaves, and a drizzle of balsamic glaze between the cheese slices for a Caprese-inspired version.
Suggestions:
- Serving Ideas: Pair this Cauliflower Grilled Cheese Sandwich with a simple green salad or a warm bowl of tomato soup for a classic comfort food combo. It’s also delicious with a side of roasted veggies for a low-carb meal.
- Make It Ahead: The cauliflower ‘bread’ slices can be made ahead of time and stored in the fridge for up to 3 days. Simply reheat them in a toaster or skillet when ready to use.
- Storage Tips: Store leftover cauliflower ‘bread’ in an airtight container in the fridge for up to 3 days. The grilled sandwiches are best enjoyed fresh, but can be reheated in a skillet for a crisp finish.
Final Thoughts:
And there you have it—CauliflowerGrilled Cheese Sandwich that’s crispy, cheesy, and oh-so-satisfying! This low-carb alternative to the classic grilled cheese delivers all the comfort and flavor without the carbs. Whether you’re serving it with a side of soup or enjoying it as a snack, this sandwich is perfect for any time of day. So grab your cauliflower, get that cheese melting, and enjoy this healthy twist on a beloved classic!
