Can you eat grilled cheese on keto? Spoiler: YES YOU CAN!!
My wife loves grilled cheese, and I’m not going to lie – I’m pretty ok with it, too.
That said — bread. Carbs. Ugh.
Fortunately, I’ve made many pans of cauliflower “breadsticks” throughout the years and they adapt perfectly to this kind of application.
They’re gooey, cheesy, and delicious, and even a little crispy.
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Cauliflower Breadstick Grilled Cheese
- 3 cups riced cauliflower, or 1 medium head of cauliflower
- 1/2 cup shredded Parmesan cheese
- 1 egg
- 1 tsp garlic powder
- 1 tsp oregano
- 1/2 cup shredded cheese as you like (I used Mexican cheese blend)
- 6 slices of Provolone cheese (or Brick cheese, or any white cheese really)
Preheat your oven to 450 F/232 C.
Start by preparing the cauliflower. If it’s not riced already, cut up the head of cauliflower into small chunks, and then pulse it in your food processor until it’s, well, riced. Tiny pieces of cauliflower resembling rice is what you’re going for here. Conversely, some grocers sell pre-riced cauliflower (like Aldi). I typically get that because it’s the same price as a head and it cuts out work.
With your cauliflower broken down, toss it in a bowl, and microwave it for 4 minutes, uncovered. Stir and then microwave it again, this time for 5 minutes. Stir and repeat again for 5 minutes. Pull it out, stir it, and hit it baby one more time, 4 minutes. It should be pretty soft but not mushy at this point, which is perfect. Let it cool for about 5 minutes before handling (trust me on this…)
Add in the egg, seasonings, and Parmesan cheese, and mix it very well, until you have a sort of cauliflower paste. Shape it onto a cookie sheet lined with a silpat or parchment paper, and make 4 even plops, which you’ll then flatten to some manner of bread or bun shape, whichever sings to your soul.
I like rectangles, but a good rhombus never goes out of style, I suppose.
Bake for about 17 minutes, until they are starting to brown beautifully and obviously retain their shape. Pull them out, and very carefully, flip them over, so the crispy side is facing up. Put three slices of cheese on one half of each sandwich, and the shredded cheese on the other.
Turn on your broiler (or toaster oven, if you have one), and cook them on high for 3-4 minutes. Keep an eye on them, because mine were JUST about to burn when I pulled them at 4 minutes, so I think I got a little lucky. A few seconds more and I would have been out of luck.
Let them cool for a minute (maybe longer, if you can wait that long…) and then flip one half onto the other, serve, and devour.
Makes 2 servings of Cauliflower Grilled Cheese Breadsticks
Macros (per sandwich):
Net Carbs: 5
My 18 month old daughter ate half of mine, which is fine because she’s little and needs as much protein and fat as her little face can stuff, but it left me wanting more. I ate a salad instead of making another, but my wife was quite full from her one sandwich. It would be equally delicious served with a hearty, cream-based low-carb soup.