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Cauliflower Grilled Cheese

Cauliflower Grilled Cheese

Healthy Cauliflower Grilled Cheese Recipe

Swap out the bread for cauliflower crust!

Although it doesn’t look like it, cauliflower is one of those foods that can be used as a substitute for so many things. We’ve made cauliflower pizza crust, there are recipes for cauliflower “fried rice”, cauliflower “mashed potatoes”, and more! The possibilities are endless. What about using cauliflower in place of bread in grilled cheese? When we heard about cauliflower grilled cheese, we had to try it! The result is delicious. And, by swapping out bread for cauliflower, you gain lots of nutrients like Vitamin C, Vitamin K, folate, pantothenic acid, and Vitamin B6.

Cauliflower Grilled Cheese
Serves 2
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Prep Time
20 min
Cook Time
30 min
Total Time
50 min
Prep Time
20 min
Cook Time
30 min
Total Time
50 min
235 calories
17 g
114 g
10 g
22 g
5 g
369 g
607 g
6 g
0 g
4 g
Nutrition Facts
Serving Size
369g
Servings
2
Amount Per Serving
Calories 235
Calories from Fat 87
% Daily Value *
Total Fat 10g
15%
Saturated Fat 5g
25%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 114mg
38%
Sodium 607mg
25%
Total Carbohydrates 17g
6%
Dietary Fiber 7g
26%
Sugars 6g
Protein 22g
Vitamin A
7%
Vitamin C
236%
Calcium
41%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 head of cauliflower
  2. 1 egg
  3. 2 tbsp. shredded reduced-fat mozzarella cheese
  4. 1/4 cup grated parmesan cheese
  5. 1 tsp. oregano
  6. Salt and pepper, to taste
  7. 2 slices reduced fat cheddar cheese
Instructions
  1. Preheat oven to 450 degrees.
  2. Use a box grater to finely grate one medium-sized cauliflower head.
  3. Microwave the grated cauliflower on high for two minutes, until it is hot.
  4. Transfer the cooled grated cauliflower to a dish towel and squeeze out all the excess water.
  5. Combine the grated cauliflower with the egg, mozzarella, parmesan and spices. Mix together with a fork or spoon, then use your hands to separate it into 4 equal sized parts. Place the 4 parts onto a baking sheet covered with piece of parchment paper sprayed with nonstick oil.
  6. Use your hand to flatten out each piece into a square shape (like a piece of bread).
  7. Bake for 20 minutes until the cauliflower bread slices are golden brown.
  8. Remove from oven and assemble the sandwiches using the cheddar cheese.
  9. Bake for another 5 minutes, until the cheese is gooey.
  10. Serve hot.
beta
calories
235
fat
10g
protein
22g
carbs
17g
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