low carb : cheesy cauliflower breadsticks

Cauliflower can be dressed up in many ways. Roast it, boil it, steam it, or fry it—cook and serve it as you wish. This another version of cauliflower is not only nutritious because of the health-promoting benefits this amazing veggie gives, but is also keto-friendly and gluten-free. Thus, no need to limit yourself to a few bites.

Makes: 8 Servings


  • 1 ½ cups or about 3.75 ounces of riced cauliflower

  • 2 beaten large eggs

  • 1 ½ cups or about 6 ounces of freshly grated Monterey jack cheese

  • ¼ teaspoon ground mustard

  • ½ teaspoon dried thyme

  • ½ teaspoon ground oregano

  • ½ teaspoon ground sage

  • Ground black pepper

  • Minced fresh parsley (for garnishing)


  1. Remove the base or leaves of the cauliflower then cut into florets. Using food processor, turn the cauliflower into rice. Using a microwave or oven toaster, cook it for 8 to 10 minutes. Let it cool.

  2. Pre-heat the oven at 450°F.

  3. Place the cooled riced cauliflower in a kitchen towel and strain the liquid. Then, transfer it to a mixing bowl.

  4. Sprinkle the cauliflower with sage, oregano, thyme, and mustard seed. Mix well.

  5. Sprinkle the egg with ground black pepper. Beat the egg with 3 tablespoon cheese, then combine with the seasoned cauliflower. Let the eggs set at the bottom of the bowl. Spoon the excess eggs out.

  6. Spread the cauliflower in a greased baking sheet until about ¼ inch thick, rectangular shape.

  7. You may do a heart-shaped cauliflower bread sticks using a heart-shaped cookie cutter. ½ cup of cauliflower mixture makes about 9 heart shapes in different sizes. Bake them for 8 to 10 minutes. After which, put ½ cup of cheese on top and bake in the oven for 5 more minutes or until cheese is melted and golden.

  8. The remaining 1 cup of cauliflower mixture formed into a rectangular shape can be baked for 10 to 15 minutes. After which, put the remaining cheese on top and bake in the oven for 5 to 8 minutes or until cheese is melted and golden.

  9. Let it cool for 2 to 3 minutes.

  10. Slice with a pizza cutter then garnish with freshly-minced parsley. You may serve it with marinara sauce or creamy cheese sauce.

Serving Size: 47g

Total Net Carbs: 1.1g

Total Fat: 7.7g

Total Protein: 7.1g

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