Cauliflower Breadsticks

Free Printable: Low Carb & Keto Food List

Get It Now

These cauliflower breadsticks have all the bread-like texture of cauliflower tortillas or regular cauliflower bread, in a cheesy and dunkable package! Best of all, they’re packed with nutritious ingredients like cauliflower and hemp seeds. I love to serve this cauliflower recipe with marinara sauce, but they are also fantastic with my 5-ingredient roasted tomato soup.

Why You’ll Love This Cauliflower Breadsticks Recipe

• Buttery, garlicky taste
• Gooey melted cheese on top
• Just 10 minutes hands-on time
• 1g net carbs per breadstick
• Naturally gluten-free and keto friendly
• Easy to bake ahead or freeze

Ingredients & Substitutions

Here I explain the best ingredients for this cheesy cauliflower breadsticks recipe, what each one does in the recipe, and substitution options. For measurements, see the recipe card.

• Cauliflower – Choose a medium to large head of cauliflower with tight florets and remove the leaves and stem before ricing. (Learn more about making cauliflower rice here.) Packaged frozen cauliflower rice can also work once it’s thawed and the liquid is squeezed out.
• Hemp Seeds – These essentially act as a “flour” to help firm up and crisp up the breadsticks. But if you prefer simpler cauliflower breadsticks without the hemp seeds, you can make them using my cauliflower pizza crust recipe as the base instead.
• Eggs – Use whole, large eggs. Egg substitutes will not work well enough to bind the cauliflower mixture together.
• Garlic – Fresh minced garlic has the best flavor for cheesy cauli bread, but you can also use jarred minced garlic. If you don’t have garlic on hand, 1/4 teaspoon of garlic powder will work as a substitute.
• Sea Salt & Black Pepper – For simple seasoning.
• Butter – For brushing after the base is cooked. I use grass-fed butter, but choose your favorite unsalted variety. You can also omit this altogether if you like.
• Mozzarella Cheese – For topping. Feel free to substitute any other type of shredded cheese you like, such as cheddar or parmesan.
• Parsley – For garnish. You can use other fresh herbs as well, such as oregano or basil.

How To Make Cauliflower Breadsticks

This section shows how to make cheesy cauliflower sticks, 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.

1. Cook cauliflower. Steam riced cauliflower in a bowl in the microwave (or on the stovetop). Set aside to cool.
2. Combine other ingredients. Process the hemp seeds in a food processor until smooth. Add eggs, garlic, sea salt, and black pepper. Continue to blend until smooth. (You can mix the dough in a large bowl instead if you need to, but the texture is better using a food processor.)

3. Remove moisture. When cauliflower is cool enough to handle, transfer to a clean kitchen towel and squeeze as much liquid out as possible (it will be roughly a cup of liquid).

FYI: This is the most important step!

Getting all the moisture out ensures that the cauliflower breadsticks won’t be too watery or fall apart.

3. Process. Add cauliflower rice to the food processor and pulse until combined, scraping down the sides of the bowl as needed.
4. Spread. Transfer the cauliflower breadsticks dough onto a parchment-lined baking sheet and spread out to 1/3-inch thickness.

TIP: Focus on thickness, not pan size.

Depending on the size of your cauliflower, you may end up with slightly more or less dough. Aim for the correct bread thickness instead of spreading to the edges of the pan.

6. Bake. When the top firms up and turns golden brown, remove remove and brush with melted butter. Top with shredded mozzarella cheese. Bake until the cheese is melted.
7. Cool. Let the cauliflower cheese bread cool from hot to warm, then slice into strips.

Storage Instructions

• Store: Cover in plastic wrap and refrigerate cauliflower breadsticks for up to 4 days.
• Reheat: Warm them in the oven at 350 degrees F. The microwave will also work, but they will be softer. You can also reheat in the air fryer.
• Freeze: Stack cauliflower breadsticks between layers of parchment paper and then into a zip lock bag, and freeze up to 3 months. Thaw in the refrigerator before reheating.

What To Serve With Cauliflower Breadsticks

Cauliflower cheese sticks pair with so many dishes! Try these serving ideas.

• Dips – Dunk these sticks into spinach artichoke dip, cheesy rotel dip, creamy marinara sauce, or pepperoni pizza dip for your next party.
• Soups – Pair healthy breadsticks with sausage kale soup, chicken florentine soup, or stuffed pepper soup.
• Salads – Every salad can use a side of cheesy garlic cauliflower breadsticks! Serve them alongside a cucumber tomato avocado salad, Mediterranean chicken salad, or Caprese salad.

More Low Carb Appetizer Recipes

Healthy appetizers need just a few simple ingredients for incredible results. If you like cauliflower garlic breadsticks, try these ideas next!

Baked Zucchini Fries

Caprese Skewers

Bacon Wrapped Asparagus

Smoked Salmon Cucumber Bites

Recipe Card

4.9 from 19 votes

Cauliflower Breadsticks (Cheesy & Low Carb)

By Maya Krampf

Cauliflower breadsticks are easy, cheesy, healthy, and low carb! They come together with just 10 minutes prep time and simple ingredients.

Prep: 10 minutes

Cook: 30 minutes

Total: 40 minutes

Servings: 6 (adjust to scale recipe)

Un-save Recipe Save Recipe

Review Print

Pin

Remove Ads

See My Recipes On Google

Email This Recipe

ALMOST DONE!

Enter your email and I’ll send it to your inbox. Plus, you’ll get new recipes every week!

Please enter your first name for your account. Your saved recipe will also be sent to your email.

RECIPE SAVED! The recipe was sent to your email. I also sent you your free login info. You can use that to access your saved recipes at My Favorites.

Like this video? Subscribe to my YouTube channel for healthy recipes!

Recipe Video

Ingredients

[ See substitutions ]

U.S. – Metric

Tap underlined ingredients to see the ones I use.

• 1 head Cauliflower (riced using a grater or food processor) ▢
• 1/2 cup Hemp hearts ▢
• 2 large Eggs ▢
• 2 cloves Garlic (minced) ▢
• 3/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 1 tbsp Unsalted butter (melted) ▢
• 1 cup Mozzarella cheese (shredded) ▢
• Fresh parsley (optional, for garnish) ▢

Instructions

[ See step photos ]

Tap on the times in the instructions to start a kitchen timer.

1. Place the riced cauliflower in a microwave safe bowl. Microwave on high for 10 minutes (or steam on the stove), until softened. Set aside to cool.

2. Meanwhile, preheat oven to 425 degrees F (218 degrees C). Line a baking sheet with parchment paper.

3. While the cauliflower is cooling, pulse the hemp seeds in a food processor, until smooth.

4. Add the eggs, garlic, sea salt and black pepper. Process again until smooth.

5. When the cauliflower is cool enough to handle, transfer it to a tea towel and squeeze tightly several times to drain as much water as possible. You should get close to a cup of moisture out.

6. Add the drained riced cauliflower to the food processor. Process until smooth.

7. Transfer the "dough" onto the lined baking sheet. Spread into a rectangle, about 1/3 inch thick. (Mine turned out to be 12×8 in (31×20 cm), but the size will vary depending on the size of your cauliflower head – the thickness is the important part.)

8. Bake for 13-18 minutes, until the top is firm and starting to get golden.

9. Brush the top with melted butter. Sprinkle shredded mozzarella on top, then bake for 5-10 more minutes, until the cheese is melted. If desired, you can place under the broiler to brown the cheese.

10. Cool slightly, then cut lengthwise in half, and then cross-wise into 1-inch wide strips, to form 24 breadstick shaped rectangles total.

Did you make it? Leave a review or tag me @wholesomeyum on Instagram!

Maya’s Recipe Notes

Serving size: 4 small breadsticks (4 inches long, 1 inch wide), or 1/6 entire recipe

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System!

Nutrition Facts

Amounts per serving. Serving size in recipe notes above.

Calories 214

Fat 14g

Protein 15g

Total Carbs 7g

Net Carbs 4g

Fiber 3g

Sugar 2g

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.

Add Your Notes Your Notes

Sorry, an error occurred. Please try again. If this persists, please contact us here with a screenshot.

Notes are empty.

Notes already saved.

Notes saved to your account – they will be here when you come back! You can also see them on any device if you login, or in the Wholesome Yum App on iPhone or Android.

Notes saved! They will be here if you come back on this device (until you clear your cookies), but you will not see them on other devices. If you want to save them permanently, sign up for Wholesome Yum Plus.

Try More Of My Recipes

• 
  Cauliflower Potato Salad
• 
  Cauliflower Tots
• 
  Cauliflower Mac and Cheese
• 
  Cauliflower Casserole

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.