Keto Cauliflower Bread Sticks



Learn how to make Keto Cauliflower Bread Sticks above.

Breadsticks are a favorite in our house, but because we are doing the keto diet they were off-limits. I made these cauliflower breadsticks and my family loved them! These can be baked up for 20 minutes or so if you want them crispy, or just like this if you prefer soft breadsticks.

This recipe is easy to make with only one bowl and about 5 ingredients (not including salt). It’s perfect as an appetizer before dinner or as a side dish during dinner.


  • *Cauliflower
  • *Eggs, beaten
  • *Ground Cheese of choice (cheddar or mozzarella)
  • *Parmesan cheese, grated or shredded if pre-packaged. You can also use Parmigiano Reggiano for a more authentic taste.

Now let’s begin.

  • Step one to making Keto Cauliflower Bread Sticks is to preheat your oven to 400 degrees Fahrenheit.
  • Step two, cut cauliflower into small thick pieces and then cook them in the pot for about five minutes or until they are soft.
  • Step three, mix the cauliflower with eggs and cheese. Season it with salt as well for taste.
  • Step four: take a baking sheet and cover it in parchment paper or use aluminum foil to cover up any part of the pan that you don’t want to be burned (cooking spray is optional). Now brush on egg whites over the paper.
  • Step five, add your mixture and spread it around with a spoon to make sure that the cauliflower is evenly distributed on the pan. Next, sprinkle shredded or grated cheese of choice over top of everything.

If you want, you can also use garlic powder for some added flavor!

The last step to baking this delicious appetizer is to put it in the oven for about twenty minutes.

A helpful tip is to bake these breadsticks at a lower temperature so that they don’t get too burned on top before cooking all of the ways through.

Common Questions:

How do you get water out of cauliflower?

The best way to get water out of cauliflower is to use a vegetable tossing salad spinner. Simply fill the bowl with water and then immerse the cauliflower in it, leaving some room at the top of the container for more water to come out. Then you can spin two or three times until all of that excess liquid is gone!

Why is my cauliflower so mushy?

The most likely reason your cauliflower is mushy is that it has been cooked for too long. If you are going to cook it, try not cooking it for more than 15 minutes and stir every once in a while so that the center is just heated through at the end of the cooking time.

How do I make sure my cauliflower breadsticks don’t get burned on top?

The best way to avoid burning your cauliflower breadsticks is to cover them with a lid while they are baking. The steam from the cauliflower and the moisture in the oven will create a nice, moist environment that keeps your breadsticks from drying out or burning on top!

Are you sure this is cauliflower breadsticks keto?

Cauliflower breadsticks are keto because cauliflower is not a high-carb vegetable. You can eat as many breadsticks as you want without worrying about going over your carb limit!

Is cauliflower rice good for weight loss?

Cauliflower is good for weight loss because it is low in calories and high in fiber. It will keep you feeling full for a long time, which helps reduce hunger cravings!

Do cauliflower breadsticks have carbs?

Cauliflower has only one gram of carbohydrate per cup (about the size of your fist). That means these keto-friendly breadsticks are perfect for you!

How many calories in cauliflower breadsticks?

Cauliflower has only 50 calories per cup. Compare that to 300-400 calories in a slice of “regular” bread, and it’s easy to see why these are keto-approved!

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