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To-die-for mock breadsticks made with cauliflower that are low in calories, carbs and fat. No fail results as I take the guess work out of the recipe with step-by-step photo instructions.

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Phenomenal low carb alternative to traditional cheesy breadsticks. These cauliflower breadsticks are full of flavour, cheesy and easy. Yes, this recipe is foolproof! Just like my so popular Cauliflower Pizza Crust recipe (the amount of re-pins is insane => thank you!). The breadsticks recipe is even easier and lighter, as I ditched the cheesecloth and made a few tricks with the ingredients.

And you can pick them up by hand. I know you you are wondering about that. The answer is YES!

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I made 2 batches of cauliflower breadsticks in a row, just to make sure it works. If you have attempted a cauliflower pizza or breadsticks recipe before without any luck, this recipe will change the situation. There must have been a reason why it didn’t work. That’s why I spent 2 days developing, testing, photographing and writing this post. To show you how easy it is to make these delicious “breadsticks”.

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So, let’s begin. You start with a large head of cauliflower, 7″ – 8″ wide. If you are serving 2 or more people, I recommend do double the recipe. These breadsticks are so good and guilt free, they disappear fast. Chop the cauliflower and process in a food processor until “rice” texture. Do not make a cauliflower mash. Alternatively, if you do not own a food processor, you could chop it really fine or even grate using simple boxed grater.

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Place cauliflower in any oven proof baking dish and bake for 20 minutes at 375 degrees F. I used Pyrex glass pie dish. Alternatively, you could microwave or steam it. The idea is to cook the cauliflower, so it releases the moisture and we squeeze it out.

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Line a bowl with a linen kitchen/tea towel. I used cheap tea towels from a Dollar store, similar to these ones. They are called something like glass tea towels and are kind of linen mesh. Much better than cheesecloth as they do not rip and are widely available. You probably have some on hand. You can also wash and reuse them. Bingo!

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Then you grab the towel by the corners, holding with one hand just below the corners, and start squeezing the liquid out with another hand. The process will take about 3 – 5 minutes and you should squeeze about 1 cup of liquid. Use a measuring cup as a point of reference. If the liquid is hot, let the cauliflower mash cool down a bit and proceed again.

Just showing you that the kitchen towel works.

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Here you can see, from right to left: cauliflower “ball” before squeezing, after squeezing and liquid squeezed out.

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Open the towel and voila: you got yourself some pretty dry cauliflower. Add seasonings to it as per the recipe. I used egg whites instead of an egg and it worked! Any cheese works. Full or low fat, Mozzarella or Tex Mex or even Parmesan. Use grated or shredded cheese and when measuring do not pack.

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After you make the “dough”, transfer it onto any baking sheet lined with parchment paper. The “dough” won’t be sticky and that’s OK. Egg whites and cheese will act as a binder during the baking process.

No need to spray the parchment paper with cooking spray either. The breadsticks won’t stick. More than that, the parchment paper underneath the breadsticks will be moist after baking. And that’s OK too. It doesn’t mean the breadsticks will fall apart. No. The moisture releases during the baking process therefore no need for cooking spray. I was asked before if pizza stone would work and I don’t know as I don’t own one. No idea how to use it.

Form a rectangle, using your hands, approximately 9″ x 7″ in size and 1/4″ thick. Press the “dough” a bit to make it stay together and use spatula to make the edges straight. Do not worry, the egg whites and cheese will bind everything together during the baking process. It won’t fall apart.

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And bake. All ovens vary. I own simple electric oven and it took the breadsticks 18 minutes. Just watch it => when you see the “dough” becoming golden brown on top, it’s time to take it out. Then you top the breadsticks with cheese and bake for another 5 minutes until the cheese melts and broil for nice golden brown crust.

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Remove the breadsticks from the oven and transfer to a cutting board, holding by the ends of parchment paper. Let the breadsticks cool down for 5 minutes before cutting, if you can. I waited with the first batch and the breadsticks were easy to cut. With the second one I didn’t and it was a bit of a mess. Use serrated/bread knife to cut into 12 breadsticks.

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How you serve these guys is totally up to you. I’m just going to give you a few ideas. Serve with warm marinara sauce. Any clean/healthy/organic store bought marinara sauce like Dave’s Gourmet works. Or you can make your own and that’s what I did. My mom makes this homemade Ukrainian kind of salsa. So I combined it with some tomato paste, dried thyme and oregano. Just use what you have. No need to spend money.

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Another idea is to make these cauliflower breadsticks even lighter in fat by skipping the cheese topping. And that’s what I did with my second batch. Below I have included 2 nutritional infos:

1. Breadsticks without the cheese topping

2. Full on with cheese.

Pick yourself.

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These cauliflower breadsticks turned out delicious!!! Full of flavour and cheesy. They hit the spot and satisfy the craving without wrecking your daily macros/nutrition. That’s if you care about that. I do as I want to see my abs this summer. I’m obsessed! You can have 5 – 6 of these and still have consumed very little calories, fat and carbs. Perfect healthy alternative for binge eating weekend get-togethers with friends.:) The only difference is you stay on track and bring your friends here to try your recipe.:) Enjoy!

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Cauliflower Breadsticks

Cauliflower Breadsticks

Ingredients

  • 1 head cauliflower, large (7" - 8" wide)
  • 1/4 cup egg whites
  • 1/2 cup + 3/4 cup (for topping) Mozzarella/Tex Mex cheese, shredded
  • 1 tsp Italian herb seasoning or any dried herbs like rosemary, basil, parsley
  • 1/4 tsp freshly ground black pepper
  • Pinch of salt
  • Marinara sauce for dipping

Directions

  1. Preheat oven to 375 degrees F. Rinse cauliflower, remove outer leaves and separate into florets with a paring knife. Place cauliflower florets in a food processor and process until "rice" texture. Some coarse chunks are fine.
  2. Place in an oven proof baking dish (I used Pyrex pie dish) and bake for 20 mins. Remove cooked cauliflower from the oven and transfer to a bowl lined with a tea/linen towel (I used glass tea towel from a Dollar store, similar to this one). Let the cauliflower cool down a bit until it is safe to touch, about 15 minutes.
  3. Fold the towel holding by the ends and squeeze the liquid out of the cauliflower "ball" as hard as you can. Be patient and do this a few times until barely any liquid comes out. I squeezed out 1 cup of liquid. Second photo, from right to left: before squeezing, after squeezing, liquid squeezed out.
  4. Increase oven T to 450 degrees F. Transfer cauliflower to a mixing bowl along with egg whites, 1/2 cup cheese, herb seasoning, black pepper, pinch of salt and mix to combine.
  5. Transfer cauliflower mixture onto the baking sheet lined with parchment paper. Flatten with your hands into a rectangle, approximately 9" x 7" size and 1/4" thick.
  6. Bake for 18 minutes, remove from the oven and top with remaining 3/4 cup cheese. Bake for another 5 minutes and then broil until cheese turns golden brown. Cut into 12 breadsticks and serve hot with warm marinara sauce, if desired. P.S. For a lighter version, do not top with cheese.
  7. Storage Instructions: Refrigerate covered for up to 2 days. You can also freeze the breadsticks tightly wrapped in plastic, for up to 1 month. Thaw on a counter or in a microwave.
http://ifoodreal.com/cauliflower-breadsticks-recipe/

Nutritional Info (no cheese topping)

Servings Per Recipe: 12

Amount Per Serving = 1 breadstick:
Calories: 33.3
Total Fat: 0.9 g
Cholesterol: 2.5 mg
Sodium: 48.4 mg
Total Carbs: 3.8 g
Dietary Fiber: 1.8 g
Protein: 3.1 g
WW Points+: 1

Nutritional Info (with cheese)

Servings Per Recipe: 12

Amount Per Serving = 1 breadstick:
Calories: 53.0
Total Fat: 2.2 g
Cholesterol: 6.2 mg
Sodium: 107.6 mg
Total Carbs: 3.8 g
Dietary Fiber: 1.7 g
Protein: 4.9 g
WW Points+: 1

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89 Responses to “Cauliflower Breadsticks Recipe”

  1. Helen @ Scrummy Lane

    Fabulous idea, Olena! Thanks for the tip about the ‘cheesecloth’ too. I always wondered where to get that from! It’s getting close to lunchtime where I am and these pictures made me very hungry!

    Reply
    • Olena

      I’m very happy to discover kitchen towel as well. Saves time and money. Let me know how you like these if you make them.

      Reply
      • Della

        Loved them! Made them tonight. I’m on the Ideal Protein diet so I substituted the cheese for Go Veggie brand cheese and even the neighbor was impressed! Did stick to the paper. Next time I will oil more.

        Reply
  2. Isadora

    My husband is obsessed with cheesy bread sticks, but I am trying to get him to eat healthier. I’m very curious to give these a try and see what he thinks!

    Reply
  3. Debra

    Can you make ahead, store and reheat, and if so how? I’m having company Sat. Night and we are all watching our calories.
    Please and thank you

    Reply
    • Olena

      Yes. You could make the crust a day or two before. Do not cut. Wrap in plastic with a few tiny holes for the air circulation. Then top with cheese and bake right before serving.

      Reply
      • Debbie

        Hello making it right now but ? I filled one Pyrex. So I have enough to do another even tho I had one large head! Should I double recipe or use all in one batch? Thx

        Reply
    • Olena

      I honestly don’t know. I haven’t tried it. Maybe with some cornmeal or chia/flex egg replacer??? Or more cheese?

      Reply
    • Tricia

      I substituted 1Tbsp cornstarch 2Tbsp water for the egg whites. It was great tasting!

      Reply
  4. Jacinta

    Tried these tonight and there were AMAZING!! Definitely a full-proof recipe! This was the confidence I needed to make that cauliflower pizza. I can’t wait to share this with family members over the weekend. So good Olena!!

    Reply
  5. deepika

    Hi Olena, I tried this but didn’t turned out . I mixed cauliflower with one white egg and cheese and baked for approx 20 mins still it was uncooked inside and neither turned brown on top . can u pls tell where did I went wrong .

    Reply
    • Olena

      1 egg white equals only 2 tbsp. The recipe calls for 1/4 cup. Plus make sure to increase oven T to 450 degrees. I assume those could be the problems. If you follow a recipe the breadsticks should work out. I tested it a few times and so did other readers. :)

      Reply
  6. Cheryl

    I just made this and it worked perfectly. I am hooked! My love for cheese sticks and loathing of cauliflower, both redeemed! Thank you.

    Reply
  7. lynne

    These cauliflower breadsticks are amazing!!! I added some garlic powder. Made them taste like garlic bread sticks. Yum!

    Reply
  8. Cheryl

    Tried these tonight, they were awesome. Passed the husband test, he couldn’t tell he was eating cauliflower.

    Reply
  9. Stacye

    Do you think the recipe will still work if I only use the cheese as a topping and not mixed in the calliflower dough?

    If not is there something I can substitute it with?

    Reply
  10. April

    Thank you for this recipe!!!! I made it into pizza. I am not sure I did it perfect but it tasted wonderful, just a little grainy still. Maybe try to squeeze more water out? Or spread it thinner on my pan? I will continue to make it though!!! Thanks again sooooooo much!!

    Reply
    • Olena

      I do have cauliflower pizza recipe as well which is similar to this one. Squeeze more water out, then the crust will be more “glued” together. Maybe process into finer texture next time?! Hard to say why as I wasn’t in your kitchen when you made it. I wish.:)

      Reply
  11. Jailin

    Not sure where I went wrong, would not hold. Measured two egg white into a 1/4c measuring cup and squeezed the living crap out of it, squeezed over a cup of water out of it. Will try again some day. Tasted good but unfortunately didn’t work for me.

    Reply
  12. LanaRzhk

    Olena – I shared your cauliflower bread-stick recipe with my office for the Biggest Winner event/contest and got a wonderful response to it! Thank you!

    Reply
  13. Jo

    Just tried these and they were so good. My husband loved them too. Didn’t even use with a sauce, they were perfect all by themselves. Will be making them again very soon. Thanks so much for sharing the recipe.

    Reply
  14. Tina

    I made the pizza crust for Superbowl. We loved it. The ‘breadsticks’ are in the oven and my home canned marinara sauce is simmering on the stove. Can’t wait!

    Reply
    • Olena

      Both ways they are delish! I love them cold as well! I like a lot of leftover food cold actually. Like quiches and pies and these breadsticks.

      Reply
  15. Marissa

    I’m just finding out I am sensitive to gluten and looking for gluten free recipes. These look amazing, are they gluten free? Thanks!

    Reply
  16. Lou

    Making these tonight minus the dip, having them with roasted veggie quinoa and chicken, yum!

    Reply
  17. Cara

    Looks amazing. I’m really curious about your mom’s “Ukranian salsa!” Would you share the recipe? Thank you!

    Reply
  18. Ariel

    I can’t eat dairy… could I still make these without the cheese? Because they sound delicious. Or any suggestions for a cheese replacement?

    Reply
    • Olena

      Yes. I made these without cheese on top. The dough though needs a binding agent – try dairy free cheese Daiya. Most stores carry it. Or add extra egg or two!

      Reply
  19. Sarah

    Hi Olena!

    This recipe sounds amazing! I can’t wait to try it! Do you think I could run the cauliflower through a juicer before cooking or steaming it to remove the water?

    Reply
  20. Bellaisa

    I keep forgetting that cauliflower is such as awesome alternative to so many things. I use it in the place of potato – for potato soup…but THIS looks amazing!

    Reply
  21. Alicia

    OMG….thank you for this receipe!!! I made these last night for my kids and they LOVED them. My 2 year old is in her picky-eater faze and she cried for more. I am going to try the cauliflower pizza crust on Saturday! You rock, please keep submitting tasty receipes.

    Reply
    • Olena

      Awesome! My kids like these too. You can make a few batches at a time and you can freeze cauliflower crust without any toppings.

      Reply
  22. Karin

    Made these tonight. Tasted great with some fresh cilantro and franks hot sauce sprinkled on top just before serving. Any tips for getting the crust more crunchy? Mine was well cooked and held together but bottom was moist.

    Reply
  23. Kathryn

    So excited to try this recipe! Do you know how much cups one head of cauliflower is equal to? All I have is frozen cauliflower.

    Reply
  24. Stefanie

    Tried this recipe last night! It was awesome! My anti-healthy eating husband even ate them. :)

    Reply
  25. dana

    this is the first recipe that says to squeeze the water out…that is probably why it works so great!!!thank you so much for this. they are outstanding!

    Reply
    • Olena

      Without squeezing the water out it’s a casserole, a delicious and healthy one.:) Glad you enjoyed these breadsticks!

      Reply
  26. dana

    just curious…does anyone have the nutrition and calorie information on this?

    Reply
  27. Lina

    These tasted really good but mine got stuck into the parchment paper, i had to spoon them out

    Reply
    • Olena

      Hmm, I had no problem with mine. The parchment paper underneath the breadsticks was even moist a bit, so it was easy to remove them. Spray the parchment paper with oil spray next time.:) If the consistency was too lose, make sure to squeeze the liquid out really well. It’s hard to understand from your comment if the breadsticks didn’t hold together that’s why you had to use the spoon????!!! Also it’s critical to let them cool down!

      Reply
    • Liz Esford

      I also cooked mine on stone baking sheet without parchment and they turned out great! Just be sure to let them sit for a few minutes before cutting them!

      Reply
  28. Andie M

    I’m so glad I attempted your recipe, the family loved it! Tasty and nutritious :)

    Reply
  29. Kristy

    Hi Olena, I tried this a few weeks ago for myself. They turned out fantastic. My family kept stealing them off my plate, including my 3 year old! My husband now begs me for them. They are my Sunday afternoon munchy since they take a little time. Thanks so much for sharing!

    Reply
  30. Tehan

    I am so bummed…Mine stuck to the paper. I used Wax paper. was that my problem? They were kind of thin too – maybe not so thin and use something different than wax paper? I didn’t have parchment paper. I really really have been looking forward to these.

    Reply
    • Olena

      Yes, wax paper is the problem. I remember in my rookie wife days I bought a roll of wax paper and was surprised why every time I baked everything was sticking and smoking LOL. I use parchment paper with no problem and many readers have used pizza stone as well.

      Reply
      • Hannah

        I, too, used wax paper instead of parchment paper. It smoked while cooking and stuck to the bottom. Luckily, mine was salvageable by carefully separating the paper off with a knife. Otherwise, the recipe was super easy to make and turned out fantastic! My boyfriend hates cauliflower and he loved them! I will definitely make these again!

        Reply
  31. Flor

    I did this last night, and I’m in love! I don’t think I ever tried cauliflower before, and I was skeptical, but to be honest, I’m pleasantly surprised :)

    Reply
  32. Michelle

    Hi Olena! Going to try this recipe tonight! Can you use tin foil for the entire process? Also, could we use paper towels to squeeze the excess water?

    Reply
    • Olena

      Hi Michelle. I think you should be fine with tin foil. Paper towels – no. Try using a kitchen towel, should work.

      Reply
  33. Terry Ann

    I wonder if you could save the ‘juice’ (liquid) from the cooked cauliflower to use in soups or for drinking. Cauliflower is good for you. I’ll check into this.

    The second thing I wanted to say is thank you for the recipe without cheese. It has less calories and for someone who doesn’t or can’t eat cheese, this is a great idea.

    Third. While visiting a friend in Indiana, we went bowling and the snack area had cauliflower that was dipped in some type of batter and fried. Something like you would do to mushrooms I suppose. I don’t know how they did it, but if anyone has a recipe that sounds something like this, I’d love to have a copy of it. I love cauliflower and broccoli and I think the same thing could be done with broccoli. I just don’t know how they did it, but it was absolutely DELICIOUS !!!

    Does anyone have a recipe? Thank you for taking the time to read this.

    Reply
    • Jan

      Rachel Ray has a “oven” fried cauliflower and broccoli recipe in her Top 30, 30 minute meals Kid Food book. My kids used to love to make it and eat it!

      Reply
  34. alec

    Can you eat these cold too, or are they not the same? Want to take some into work over here in UK!

    Reply
  35. Peggy

    Is there any reason you couldn’t “puree” the cauliflower to create a more dough-like consistency for this crust?

    Reply
    • Olena

      You can try, I haven’t. I’m afraid you might lose a lot of actual cauliflower in the squeezing water out process. Too fine…

      Reply
  36. Karen

    I tried your cauliflower breadstick recipe and I was happy with the result. I used cheesecloth to squeeze out the liquid. The only problem I had is that I had used a “no frills” baking/parchment paper, and it was very cheap and it burned in the oven. I have bought a name brand and never had this problem. Also, any suggestions (not for me) how to squeeze out water if you have arthritis in your hand.

    Reply
  37. Maggie

    Yum! These came out delicious. The only thing I will do differently next time is spray the parchment paper, because they stuck pretty badly. Other than that, perfection!!

    Reply

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