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Cauliflower Grilled Cheese Sandwich Recipe
Annie Graves

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
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 2
Course: Lunch
Cuisine: American
Calories: 350
Ingredients Method Notes

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.

Method
 

Prepare the Cauliflower 'Bread'
  1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone mat.
  2. Place the cauliflower florets in a food processor and pulse until you achieve a rice-like texture.
  3. Transfer the cauliflower "rice" to a microwave-safe bowl and microwave for 5-6 minutes, until softened.
  4. 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.
  5. In a bowl, mix the cauliflower with the egg, shredded mozzarella, Parmesan, garlic powder, onion powder, salt, and pepper.
  6. Stir until fully combined.
Shape and Bake the Cauliflower 'Bread'
  1. 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.
  2. You should have 4 slices for 2 sandwiches.
  3. Bake for 15-18 minutes, or until the cauliflower 'bread' is golden brown and firm to the touch.
  4. Carefully flip halfway through baking for even crispness.
Assemble and Grill the Sandwich
  1. Once the cauliflower 'bread' slices have baked, allow them to cool for a few minutes.
  2. Then, place cheese slices between two pieces of cauliflower 'bread' to form a sandwich.
  3. Heat a skillet over medium heat and add a small amount of butter or olive oil.
  4. Grill the sandwich for 2-3 minutes on each side, until the cheese is melted and the cauliflower 'bread' is crispy and golden.
  5. Be gentle when flipping to avoid breaking the sandwich.
Serve
  1. Cut the Cauliflower Grilled Cheese Sandwich in half and serve hot.
  2. 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.