Cauliflower Bread Sticks

Oh no I di’unt! Oh yes. I did. This recipe is a hit at my house with even the picky kids.

gluten-free and buttery-delicious, fill up on cauliflower and enjoy it for more than its nutritional value.

I can’t believe they’re cauliflower bread sticks!

1 cup cooked, riced cauliflower*
1 egg
1 cup mozzarella cheese
1/2 tsp fennel
1 tsp oregano
2 tsp parsley
mozzarella cheese
garlic salt

1. Preheat oven to 350 degrees Fahrenheit.
2.In a greased casserole dish, press about 1-1/2″ deep cauliflower pizza dough.
3. Bake at 350 for 20-30 minutes, or until set.
4. With a spatula loosen the dough around the edges carefully, and remove the square of dough to a greased cookie sheet.
5. With a pizza cutter, slice strips through the set dough ( slice along the width and not the length for normal bread sticks).
6. Separate slightly. Sprinkle with garlic salt and/or extra mozzarella cheese.
7. Bake at 450 degrees until the top browns.

Once the oven is preheated to 450 degrees, it is easy to pop in a couple of pizza crusts as well.

Serve with marinara sauce (optional).

Nutritional Information for the entire crust:
calories: 434, fat: 25 g, carbohydrates: 8 (net), 13 if counting all, fiber: 5 g, protein: 41 g.
Nutritional Information for 1/4 of the recipe: 109 calories, 7 grams fat, 2 net carbs, 1.5 grams fiber, 10 grams protein.
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  1. Michele Chastain says

    Whoa! I am going to try these tomorrow night for sure! Been low carbing for a long time now and never come across this recipe! Thanks so much for sharing! 🙂

  2. Hi there! first off great site, just discovered it and cant wait to try all of these recipes!

    Sadly my first attempt was the breadsticks and they didnt turn out quite like your picture. Taste is wonderful, but they kind of fell apart. They didnt really hold up as 'sticks'. Could this be because I used a glass baking dish?

  3. Jamie aka Carbarella says

    Hi, Yen! I use a glass dish, too. I am thinking maybe the cauliflower may have still been too moist upon baking and then perhaps they could rest a little longer in the dish prior to moving to a pan, since the cheese needs to solidify somewhat for transport.

  4. I doubled the recipe in a 9×13 glass baking dish lined with parchment paper. They are beautiful and delish! I had a house full of teenagers who ordered pizza so I had to whip these up quickly to distract myself. I appreciate all your recipes.

  5. I just came across your blog yesterday and thought to try this recipe today. Absolutely wonderful, and I can't even taste the egg! I also lined a basic cookie pan with parchment paper, and the result was great. I only had a bit of garlic and enough oregano on hand, so the flavor may have been altered. Do you have any suggestions for substitutions for the fennel and parsley?

  6. b329f322-781c-11e0-a800-000bcdcb8a73 says

    I just made a batch, quite good! I put the batter on parchment on a cookie sheet and just kind of shaped it like you would with biscotti. The batter was a little wet and spread out a bit, but no big problem. It was about 1/2 inch thick in the center. I think my measurements were off as I used 1/2 a big fresh cauliflower and didn't quite have 2 cups after cooking it. I also used egg beaters, which also may have made it a bit more runny. They turned out fine however. To me, they seem more like a cauliflower quiche in both flavor and texture, although they held together fine. Does that sound about right? Or is there something I missed to make them seem more bread-like? Also has anybody made these with a cheese substitute for those who can't eat much dairy?

  7. Jamie aka Carbarella says

    Hi there! Honestly, they shouldn't taste like quiche. Not that there's anything wrong with quiche. No. Really.

    I wonder if the Eggbeaters might have thinned out the batter a wee bit. It sounds like for the amount of cauliflower you may have had too much egg product in there.

    Per the dairy, I have friends who've had good luck with a soy-based cheese in the product. I haven't personally tried it, though (soy kicks me in the head and then takes my milk money).

  8. just tried this, and you are right – it TOTALLY hits the spot! i was so surprised at how bread-like they actually turned out. it helped them firm up a little more to split into breadsticks after 30 minutes at 350, then let them bake like that for another 5 as the oven preheated, before putting on the cheese and baking again at 450. thanks for the great instructions. this is going to be a definite staple for me!

  9. Cathisgarden says

    I will try this, but i think I will try using a pastry bag and pipe them onto parchment for a bit more authenticity (vbg) Can't wait! I am off to the grocery for some cauliflower!

  10. Melissa Watkins says

    The link to cooked, riced cauliflower is broken.

    Would it work to simply mash cooked cauliflower?

  11. Your Lighter Side says

    Hi, Melissa! I think mashed might be too moist. Here's the non-broken link, and I'll fix the broken one. I'm so sorry about that. Thank you for letting me know.

  12. Your Lighter Side says
  13. I just made these and they were absolutely delicious. I riced the cauliflower raw and then forgot to cook it before mixing it with the egg and cheese. I also minced some garlic and put that in the mixture. Next time I will cook the cauliflower rice first. It was still really good but Ive made the pizza dough and cooked first is better.

  14. Hello there! I tried this recipe today and it turned out wonderful. It's perfect with the pizza. And I had to write about it for my first real post of my blog:

    Thanks for having an awesome site and sharing awesome recipes! I look forward to every post. I stop by every chance I get. 🙂

    -Lucy Mae

  15. Do these or the pizza crust freeze well?


  16. what does ‘rice’ the cauliflour mean?

    • Hi, Tara! To rice the cauliflower is to essentially mince into small pieces. That can be achieved either through grating on a cheese grater, chopping or processing in a blender, food processor or Ninja.

  17. Nutritional Information for 1/4 of the recipe: 109 calories, 7 grams fat, 2 net carbs, 1.5 grams fiber, 10 grams protein.

    I don’t understand 2 net carbs and 1.5 g fiber – does this mean the final carb count for 1/4 recipe is 0.5 g ?

    • You are correct. Cauliflower is pretty fibrous, so the fiber is deducted from the overall carbohydrate count for the net count. The crust is effectively a wee bit of carb from the cauliflower and egg and cheese sans the fiber of the cauli.

  18. Also, the chicken that is shredded for the breadsticks is raw? If it is cooked, with what did you cook it, seasonings?

    • Hi, Lee! The chicken is cooked prior to shredding, and I like to coat my chicken breasts with Mrs. Dash’s Italian Medley Seasoning prior to baking for that added bit of oomph.

  19. I’d love to try this. I am new to gluten free and a little overwhelmed. I am also confused by the instructions. In the ingredient list you call for cooked, riced cauliflower but in the instructions you call for cauliflower pizza dough. Are they one and the same? Thanks for your help. Your recipes look awesome. Can’t wait to try some.

    • Hi, Cathy! The cauliflower dough is made with the cooked, riced cauliflower. Sorry for the confusion! You made a super point. It does make the cauli sound raw…

      • I’m another Cathy that’s still confused. how do you make the cauliflower dough? Is cooked riced cauliflower another name for caulifower dough?

  20. I seemed to have the same problem that a lot of others had! My breadsticks also fell apart and never got crispy… They just burned and stuck to the pan. 🙁 Thanks for the recipe though! Will definitely have to try again!

  21. heh! I was trying to decide between Cauliflower bread sticks and the Chicken bread sticks and sorta… kinda… got confused 😛 I was following 2 different recipes and made what looks like fish sticks >.< They are made with the ingredients above, but I did not cook the cauliflower first O.o And I baked them on a cookie sheet! Ultimately, I made the entire cauliflower head which came to 6 cups with all ingredients increased BECAUSE I TRUST THIS LADY! 😛 Even though I did everything wrong, they came out great! Look like fish sticks 😛 Taste like bread sticks without the crumbs 😛 Ummmm, cauliflower bread sticks with cod/tuna = carb friendly fish sticks 😛 Comfort food! Anyway, they are great! … and I had to stop eating them so I could check the carbs with 5x the recipe and find out how many I REALLY can eat!


    Much <3

  22. Hi, Jamie. Just found this on google. Might have to try these. I love cauliflower.


  23. OMG…these are incredible. Thank you for doing what you do. I had this recipe for a long time but never tried it until today. My granddaughter, who hates cauliflower, said, “these are delicious”, and my husband, who hates most veggies and that includes cauliflower, said, “these are really good”, and he ate four breadsticks. I will be making these several times a week from now on. Bless you for sharing your knowledge.

  24. Hi i just wanted to tell you how awsome this is…….been learning how to eat healthy Have lost 30lbs in 2months and am filly better than I have in 30yrs…..My daughter inlaw told me about the sight Bless her heart…It is amazing Thank You so much.

  25. I have tried several cauliflower recipes and this is by FAR the best! And it actually looked like the photo when I was done! Tastes great, and loved the addition of the fennel and other spices.

  26. Hi Jamie….is there anyway I can substitute the egg in it…..?soy/coconut flour?

    Please let me know my hubby is allergic to egg and he loves most of your recipes I have tried…..thank you so much for sharing them….!

  27. Donna Rodriguez says

    Does cooking the cauliflower, reduce the amount off fiber as opposed to raw consumption? I’m just curious about the net carbs? Maybe, I am over thinking it, but it just seems as though there would be a difference due to the texture?

  28. Just found your recipres and love the look of them but in the breadsticks are you using dried of fresh oregano and fennel or do you mean fennel seeds. I’m longing to try them

  29. Darrell Lewis says

    How do you make the Cauliflour pizza dough?

  30. Actually I was questioning the nutritional info “2 net carbs”. I thought net carbs were AFTER you subtract the fiber.
    Sorry for the mix up.

  31. Lee Jacintho says

    Thanks. I like to make chicken soup and this would be a great way to use up all the chicken I use to make it. Was concerned about flavors.

  32. Where is the shredded chicken in the recipe list of ingredients?
    How do you incorporate it?
    Thanks….can’t wait to try this!

  33. RedZinnia says

    These are so very tasty! I didn’t think I would ever be able to have a bread stick again. Thanks so much for the recipe.

  34. You are right! Net carbs for this recipe would be .5 because there’s no real fiber in the chicken/cheese combination. It would take 4 breadsticks to equal 2 net carbs in this instance unless you’re making biiig breadsticks.

  35. I REALLY have heard very good reviews of this recipe! I know it’s not for everyone, but the overwhelming response has been hells to the yes! You can always make a tiny batch and see what you think before committing to a bigger batch.

  36. The chicken is the chicken that’s processed for the dish. I call it shredded, but processed is likely a better word choice.

  37. Yay! I am so glad! Thanks so much for taking the time to let me know, RedZinnia!


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