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If you love bread but are looking for something a bit healthier, cauliflower bread is the perfect solution. Not only is it gluten-free, low carb and high in fiber, but it’s also surprisingly delicious!
Like cauliflower tortillas and cauliflower breadsticks, this recipe for cauliflower bread uses cauliflower rice as a stand-in. If you haven’t made many cauliflower recipes before, you’ll see that it’s such a useful swap for starches in foods! That’s because it helps create a low carb bread on the lighter side — not only in terms of carbs, but calories too.
Why You’ll Love This Cauliflower Bread Recipe
- Soft and airy (not too dense!)
- Golden brown, chewy slices
- Not too much cauliflower flavor
- Common ingredients
- Just 94 calories and 1.6g net carbs per slice
- Naturally gluten-free, grain-free, low carb, and loaded with protein

What Is Cauliflower Bread?
Cauliflower bread is a grain-free alternative for traditional bread. The base is made from ground cauliflower and other ingredients such as eggs, nut or seed flours, and spices that are blended together in a food processor to form the dough.
The problem with most cauliflower bread recipes is that they tend to be very dense and kind of wet… but not this one. I based the method on my white keto bread recipe to ensure that it stays light and fluffy, with air pockets.
Ingredients & Substitutions
This section explains how to choose the best ingredients for cauliflower sandwich bread, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.
- Eggs – Use room temperature eggs for the best results. Whites and yolks will need to be separated, because we’ll whip the whites to create an airy texture.
- Cream Of Tartar – Helps stabilize the whipped egg whites, so they whip better. You can leave this out if you don’t have it, but the egg whites will take longer to form peaks.
- Unsalted Butter – Soften on the counter for about 30 minutes. I haven’t tested substitutions for this, but coconut oil would probably work.
- Whey Protein Powder – This ingredient is crucial! It provides structure, so the low carb cauliflower bread stays together and doesn’t fall flat or become dense. I recommend this brand that has clean ingredients and no added sugar. Don’t substitute this with other protein powders, as a few others I tried (such as collagen) didn’t work the same way.
- Cauliflower Rice – Use fresh or frozen riced cauliflower from the store to save time, or make it in a food processor from a whole head of cauliflower or bagged cauliflower florets. You can also use leftover cooked cauliflower rice.
- Wholesome Yum Coconut Flour – This one is finely ground from organic coconuts and absorbs the moisture from the cauliflower perfectly. Don’t replace this with another flour, because others don’t absorb moisture the same way.
- Baking Powder – I always use gluten-free, but any kind will work. (Don’t use baking soda, which is not the same thing.)
- Sea Salt – Use high quality sea salt for the best flavor.

How To Make Cauliflower Bread
This section shows how to make bread made with cauliflower, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.
- Cook cauliflower. Prepare cauliflower rice according to the instructions here. Cool completely. Wrap in a clean kitchen towel and squeeze to release as much moisture as possible. Set aside.
- Prep. Preheat the oven. Line a loaf pan with parchment paper.


- Whip egg whites. Using a hand mixer in a large bowl, whip egg whites with cream of tartar until stiff peaks form. Set aside.
- Cream butter. In a second mixing bowl, use the hand mixer to cream the butter, until fluffy and light in color.
- Mix. Add egg yolks, cooked and squeezed cauliflower, baking powder, salt, protein powder, and coconut flour to the butter. Stir until combined.


- Fold. Using a spatula, fold the whipped egg whites into the batter.

TIP: Fold egg whites gently.
Working gently ensures that the air from the whipped whites stays in the batter, creating a fluffy texture in the loaf.


- Transfer. Pour batter into the prepared loaf pan.
- Bake. Cauliflower bread is done when an inserted toothpick comes out clean.

TIP: Bread not done?
If the top of the bread browns but the center is still raw, tent with foil and continue baking until a toothpick comes out clean.


Storage Instructions
- Store: Keep cauliflower bread loaf on the counter for up to 2 days. After that time, wrap in parchment (not plastic wrap) and refrigerate for up to 5-7 days.
- Meal prep: Make a loaf for the week and use it for all your healthy lunch or dinner recipes.
- Freeze: Cauliflower bread can easily be frozen and enjoyed later. Place slices in a single layer on a baking sheet, so they don’t stick together, then freeze it until it’s solid. Once frozen, transfer slices into an airtight freezer bag or container and freeze for up to three months. When ready to eat, thaw slices overnight in the refrigerator.

Ways To Use Cauliflower Bread
Whether you’re trying to eat better for your health or just curious about something new in the kitchen, here are some delicious ways to use cauliflower bread.
- Cauliflower Garlic Bread – Top slices of bread with butter, garlic powder (or mashed roasted garlic), and fresh or dried herbs, along with a sprinkle of sea salt.
- Cauliflower Cheese Bread – Add mozzarella cheese (or any melting cheese) to the top of the cauliflower loaf when there’s only 10 minutes left of baking time to make it a cheesy loaf.
- Sandwiches – Try this bread with a low carb BLT or peanut butter and jelly, or use it in a sandwich with chicken salad, avocado egg salad. egg salad, or avocado tuna salad.
- Toppings – Taste-wise, the cauliflower flavor is subtle, making this bread great for sweet or savory toppings like guacamole, strawberry chia seed jam, sugar-free jelly, or a scoop of peanut butter with a drizzle of sugar-free honey.
- French Toast – Use this cauliflower bread to make some low carb French toast, then top with sugar-free nutella or whipped cream.
- Side – Enjoy it on the side with broccoli cheese soup or a hearty chef salad.
More Easy Low Carb Bread Recipes
Skip the white flour and keep all the satisfying texture of real chewy bread with these easy recipes:
Tools To Make Cauliflower Bread
- Hand Mixer – My favorite for whipping egg whites quick and easy.
- Spatula – Fully coated with silicone, making them easy to scrape and clean.
- Loaf Pan – My favorite pan. The nonstick surface is different from others and prevents sticking in case some of the batter gets past the parchment paper.
Cauliflower Bread
Cauliflower Bread (Airy, Chewy, Easy!)
This cauliflower bread recipe is soft, airy, and chewy with help from basics like protein powder and egg whites. Low carb and low calorie!
Recipe Video
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Ingredients
Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.
Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
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Cook the cauliflower rice according to the instructions here. Cool completely. Wrap in a kitchen towel and squeeze over the sink to release as much moisture as possible. Set aside.
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Preheat the oven to 325 degrees F (163 degrees C). Line a 1-lb loaf pan with parchment paper.
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Using a hand mixer in a large bowl, whip egg whites with cream of tartar until stiff peaks form.
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In a second large bowl, use the hand mixer to cream the butter, until fluffy and light in color.
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Add the egg yolks, cooked and squeezed cauliflower, baking powder, salt, protein powder, and coconut flour to the butter. Stir until combined.
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Using a spatula, gently fold the whipped egg whites with the batter, being careful not to break down the whites.
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Pour the batter into the prepared loaf pan.
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Bake cauliflower bread for 45-50 minutes, until an inserted toothpick comes out clean. (If the top of the bread browns but the center is still raw, tent with foil and continue baking until a toothpick comes out clean.)
Last Step: Leave A Rating!
Share your recipe picture by tagging @wholesomeyum and hashtag it #wholesomeyum on Instagram – I’d love to see it!
Recipe Notes
Serving size: 1 1/2-inch slice
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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49 Comments
Brayden
0Is it supposed to be dry?
Wholesome Yum D
0Hi Brayden, This recipe should not be overly dry, did you follow the recipe as written?
Jan Savoy
0Hi what are the measurements for all of the ingredients for cauliflower bread? By the way , 😁 you are my inspiration for starting the Keto diet..God Bless You!!!
Wholesome Yum D
0Hi Jan, You can find that info on the recipe card right above there you left this comment.
Elizabeth
0This looks interesting, but the coconut flour makes me hesitate. Can you taste the coconut in the bread?
Wholesome Yum D
0Hi Elizabeth, I don’t think you can taste the coconut in this recipe.
Nee-jay
0This sounds interesting. Wondering if anyone has ever tried making this recipe into buns: like hamburger sized buns. Looking forward to trying this!!!!
Wholesome Yum D
0Hi, I have never tried this recipe as a bun, but I do have a hamburger bun recipe.
Ancy
0What about folks that cannot eat eggs? What would you substitute?
Wholesome Yum D
0Hi Ancy, Making bread without eggs is difficult but I have a cauliflower breadsticks recipe that you could use an egg substitute to replace the eggs.
Anna
0Can you use almond flour in this recipe? I am allergic to coconut.
Wholesome Yum M
0Hi Anna, Sorry coconut and almond flours are not interchangeable. The recipe would have to be completely re-worked to use almond flour. I do have several other bread recipes you can try though. Here are recipes for Almond Flour Bread, Keto Yeast Bread, Keto Flaxseed Bread, and Keto 90 Second Bread. I hope you find one that you love!
Mary Rice-Johnston
0Hi, thanks for your great tips and receipts. My questions is: can I use an air fryer to bake bread, etc. in? thanks in advance, Mary
Wholesome Yum M
0Hi Mary, It really depends on your air fryer, it’s volume, and it’s functions. I would not use the ‘air fry’ setting on this cauliflower bread, but if your air fryer has a ‘bake’ or ‘convection setting,’ then that will work fine.
Lori
0Can I use 1/2 almond flour with coconut flour?
Wholesome Yum M
0Hi Lori, I don’t think the recipe would turn out using half almond flour. Coconut flour is very absorbent, so it uses the eggs and the moisture from the cauliflower to its benefit in the recipe.
Connie
0I have made this bread twice. I don’t have a food processor but have a mixer and make the bread from frozen steamable riced cauliflower (2 x 10 oz bags). Cook and squeeze cauliflower. Set aside to cool. Separate eggs and beat whites till stiff. Transfer 3/4 of stiffly beaten whites to a large bowl. Add everything except cauliflower to mixing bowl and beat a minute til crumbly. (I don’t have fresh herbs so add garlic and dried herbs at this step as well). Add cauliflower and beat until mixed. Fold in egg whites and bake as described. We really like it.
Ruth Harrison
0Made this exactly to the instructions and it turned out so well. Posted a pic on Instagram.
Thank u so much
Katrina
0Hi! Big fan of your recipes! …and I’m really keen to try this recipe out but don’t have a food processor… do you think an electric mixer would work for steps 4 and 6 instead? I can rice the cauliflower through other methods for step 1. Thanks Maya! 🙂
Wholesome Yum A
0Hi Katrina, I’m not sure a mixer would get these ingredients incorporated enough. Your next best bet would be a high-powered blender, and even then you’d have to scrape down the sides once in a while.
Prachi Tanwar
0Hello, thanks for sharing the recipe. Can I replace eggs with something else? I am a vegetarian and do not eat egg,meat or fish. I do eat dairy though.
Wholesome Yum
0Hi Prachi, you might be able to use flax eggs, but I haven’t tried it myself. Let me know if it works for you.
Stacie Stone
0I paired this with the zucchini bacon & tomato salad. All I can say is A-mazing!!!! I can’t thank you enough for these recipes!
Kaye
0Hi, I am still researching all these recipes and new ways of eating food. But what I have noticed is the use off loads of eggs, and cheese… I want to know if you get egg bound? I am so worried that eating loads off eggs a week I would end up with tummy problem… the other thing is my hubby is not cheese friendly, so can cheese be substitute for something else… he doesn’t eat cheese/butter or drink a lot of milk.
Wholesome Yum
0Hi Kaye, as long as you are getting enough fiber, you generally won’t have this issue with eggs. For dairy sensitivities, try my dairy free recipes!
Jennifer Myers
0I wish I had a food processor! I love your recipes, but many of them call for this appliance which I do not have.
Margaret
0Would this work using thawed frozen riced cauliflower and dried herbs (1/3 the amount vs. fresh herbs)?
Thanks very much!
Wholesome Yum
0That should work, Margaret! Let me know if you try it.
Margaret
0Thanks, Maya!
Norhala
0Tried this recipe to go with spaghetti – with hubby’s magnificent sauce and a slice of bread in place of the spaghetti, it was awesome! Even the non-keto folks who’ve tried it love it, so it will be a regular at our house. 🙂 I was given some already-riced cauliflower, but hadn’t used any yet, so I was tickled to find a recipe that called for it. I’ve eaten it with several other meals too, and froze the rest for future. Thanks for another great recipe!
Maya | Wholesome Yum
0Thank you, Norhala! I am so happy you liked it!
Shirley
0Have you tried making this with flax eggs?
Maya | Wholesome Yum
0Hi Shirley, I haven’t. Let me know how it goes if you try.
Rhiannon Hansen
0Hi Maya,
I love your fathead bagel recipe, and have just found this recipe for cauliflower bread. Have you tried making this with only almond flour, by any chance?
Kind regards,
Rhiannon
Maya | Wholesome Yum
0Thank you Rhiannon! I haven’t tried this with almond flour, but don’t think it would work as well. Coconut flour is very absorbent which helps a lot in this recipe where the cauliflower has a fair amount of moisture (even after squeezing). You’d need to alter the recipe in other ways to make it with almond flour. I do have lots of other almond flour recipes if you do a search!
Brittany
0Would already frozen cauliflower work?
Maya | Wholesome Yum
0Hi Brittany, Yes, absolutely! You can rice the cauliflower frozen, then cook it the same way. Don’t thaw the cauliflower first, because it will probably be too mushy to rice well.
Jenny Barone
0Gave you tried freezing this, Maya? If so was it cut first? Thanks in advance. Jenny
Maya | Wholesome Yum
0Hi Jenny, You can freeze it, but it does come out a little wet after it thaws, so I recommend toasting it in the oven or pan frying afterward.
Christy
0Ooh, croutons is what I had in mind, too. 🙂 Based on your response on it making delicious croutons, does that mean that this crisps up really well? The garlic bread I used to eat in the past (regular grocery store garlic bread) always had the hardest crust, but usually had a pretty soft center – is that the case here, too? Or does it crust up both with the crust, and the inside? I ask as I know cauliflower and coconut flour both sometimes have a tough time crisping up in general lol Thank you so much for the great recipe. I can’t wait to try it!
Maya | Wholesome Yum
0Hi Christy, This one does not crisp up very well, sorry. It sounds like what you’re looking for is this low carb bread – it’s crisp on the outside and soft inside.
Christy
0Wow, that looks like it’ll make wonderful garlic bread, too 😮 I’ll have to try that out, too. Thank you for recommending it, Maya! I so appreciate it.
Maya | Wholesome Yum
0I am so happy you liked the bread, Christy! Thanks for stopping by!
Kestrel
0One word: CROUTONS!
Maya | Wholesome Yum
0You could try, but I’m not sure if it would crisp up. Sorry!
Paula
0Hi Maya, Can you tell me how you calculated the net carbs on this recipe? The nutrition data shows the total carbohydrates as 8 grams and the dietary fiber as 5 grams. I was told to take the total carbs and subtract the dietary fiber to get the net carbs. In this case the net carbs should be 3 grams. Is there something I’m not seeing that makes the net carbs 4 grams?
Maya | Wholesome Yum
0Hi Paula, You’re absolutely right – 3g net carbs is correct! I’m so sorry, that was a typo. It is now fixed.
Gail Bolander
0This looks yummy! Is this 3 cups of cauliflower THEN riced or 3 cups of riced cauliflower?
Maya | Wholesome Yum
0Thank you, Gail! It’s 3 cups of riced cauliflower.