0 from 6 votes
Keto Cauliflower Grilled Cheese
Make a delicious low-carb cauliflower grilled cheese sandwich for lunch or dinner. All the cheesy goodness you love in a keto-friendly meal!
Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 2 sandwiches
Calories: 634 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 head cauliflower (or 4 cups riced cauliflower)
- ½ cup mozzarella cheese shredded
- ½ cup Parmesan Cheese shredded or shaved
- 2 large eggs
- ½ tablespoon garlic minced
- ½ tablespoon fresh basil chopped
- ½ tablespoon fresh parsley chopped
- 1 teaspoon salt
- ½ teaspoon pepper
- 2 tablespoons unsalted butter
- 4 slices cheddar cheese
Instructions
- Preheat the oven to 425 degrees F and line a baking sheet with parchment paper or a silicone mat.
- Rice the cauliflower by cutting the head into florets. Pulse the florets in a blender or food processor until it is in small crumbs. Spread out the riced cauliflower on the baking sheet.
- Roast for 20 minutes and then remove from the oven. Cool completely (about 15 minutes). Remove the excess moisture by placing the cauliflower on a paper towel or kitchen towel and squeezing and twisting as much as possible.
- In a large bowl, mix together the riced cauliflower, mozzarella, parmesan, eggs, garlic, basil, parsley, salt, and pepper. Once combined it should hold together when formed.
- Place a large skillet over medium heat and melt 2 tablespoons of butter. (see note) Place half of the cauliflower mixture into the skillet and for it into two squares, about 1/2-inch thick each. (If you have a really large skillet, you can form 4 squares using all of the mixture.)
- Cook the cauliflower bread for 7-10 minutes on each side until a nice crust forms. Then add 2 cheese slices to one half of the bread squares. Cover with a lid and allow the cheese to melt.
- Place the "bread" slices with cheese onto a plate and then top with the other "bread" slice on top. Repeat with the other grilled cheese. Serve warm.
Cup of Yum
Notes
- If your skillet will hold only one cauliflower bread rectangle at a time you will need 4 tablespoons of butter for each half of the cauliflower mixture. It will also take another 20 minutes of cooking time.
Nutrition Information
Serving
1sandwich
Calories
634kcal
(32%)
Carbohydrates
17g
(6%)
Protein
34g
(68%)
Fat
49g
(75%)
Saturated Fat
29g
(145%)
Polyunsaturated Fat
2g
Monounsaturated Fat
14g
Trans Fat
1g
Cholesterol
312mg
(104%)
Sodium
2059mg
(86%)
Potassium
1027mg
(29%)
Fiber
6g
(24%)
Sugar
6g
(12%)
Vitamin A
1723IU
(34%)
Vitamin C
141mg
(157%)
Calcium
728mg
(73%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2sandwiches
Amount Per Serving
Calories 634
% Daily Value*
| Serving | 1sandwich | |
| Calories | 634kcal | 32% |
| Carbohydrates | 17g | 6% |
| Protein | 34g | 68% |
| Fat | 49g | 75% |
| Saturated Fat | 29g | 145% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 14g | 70% |
| Trans Fat | 1g | 50% |
| Cholesterol | 312mg | 104% |
| Sodium | 2059mg | 86% |
| Potassium | 1027mg | 22% |
| Fiber | 6g | 24% |
| Sugar | 6g | 12% |
| Vitamin A | 1723IU | 34% |
| Vitamin C | 141mg | 157% |
| Calcium | 728mg | 73% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.