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.

Recipe for low carb grilled cheese, grilled cheese without bread, cauliflower grilled cheese

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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…). When it’s cool enough to touch, wring it out in a tea towel or cheese cloth to get it as dry as possible. Do NOT skip this step.

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):
Calories: 480
Fat: 35
Carbs: 9
Fiber: 4
Net Carbs: 5
Protein: 36

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.

Cauliflower grilled cheese low carb keto
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Have you tried cauliflower “bread” yet? Comment below and let me know!


  • Shopgirl Anonymous Reply

    This looks pretty awesome. My husband is full paleo so this will be a fun thing to try with some grass fed cheese…

    • Monechetti Reply

      They’re really, really good. I’ve taken to making the cauliflower breadsticks for hamburger buns at times, if I don’t mind the extra effort (it’s really pretty simple, to be honest).

  • Robin Reply

    I didn’t know cauliflower bread exists! I have cauliflower in the fridge so I’ll be making this soon. Great to find you through Pinterest Pals.

    • Monechetti Reply

      It does exist and it totally rocks. I make breadsticks with this same recipe – just make them a bit thinner. You can also use that same breadstick recipe and top it like a pizza.

      I…think I’m going to do that for supper, actually šŸ™‚

  • Linda Hobden Reply

    How funny – my blogpost due to be published tomorrow includes a recipe for cauliflower pizza – making the base out of cauliflower! It is a recent discovery for me ? I’m sharing this recipe though too

    • Monechetti Reply

      Thanks! It’s pretty amazing how versatile cauliflower is for subbing in for traditional recipes. I make mock mashed potatoes with them, too.

  • Silly Mummy Reply

    I love grilled cheese! Never heard of cauilflower bread – interesting!

    • Monechetti Reply

      It’s great, and you can use the “bread” as a pizza base or as breadsticks, too. I have a bunch of heads of cauliflower in the fridge. Think I’ll make some this week šŸ™‚

  • Maria Maria Bo Baria Reply

    That looks so delicious! Daniel and I started Keto this week. I’m making my way through your old posts so be prepared for a rainstorm of comments!

    • Monechetti Reply

      I hope your keto lifestyle is going well!! šŸ™‚

  • Austin Reply

    Yummo! Iā€™m going to have one of the interns grill that up for me for lunch tomorrow!

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