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Grilled Cheese Cauliflower Sandwich Recipe

Discover a keto twist on the classic grilled cheese cauliflower sandwich with this innovative recipe that swaps bread for cauliflower, making it a perfect low-carb option for lunch or dinner. Whether you’re looking to indulge in a satisfying comfort food without the guilt or simply explore new ways to enjoy cauliflower, this recipe promises a delicious and wholesome experience.

Grilled Cheese Cauliflower Sandwich

Explore a keto-friendly twist on the classic grilled cheese sandwich with this innovative recipe featuring cauliflower as the bread substitute.


  • 1 Head small (4″ dia.) Cauliflower
  • 1 Large Egg
  • 1/2 Cup Parmesan Cheese
  • 1 Tsp, leaves Oregano
  • 4 Slice (1 oz) Cheddar Cheese


  1. Preheat your oven to 450°F (230°C). Line a baking sheet with parchment paper.
  2. Cut the cauliflower into thick slices, about 1/2 inch thick, to create “bread” slices.
  3. In a bowl, whisk the egg until well beaten.
  4. In another bowl, mix the Parmesan cheese and oregano.
  5. Dip each cauliflower slice into the beaten egg, ensuring it’s well coated.
  6. Press each egg-coated cauliflower slice into the Parmesan mixture, coating both sides evenly.
  7. Place the coated cauliflower slices on the prepared baking sheet.
  8. Bake in the preheated oven for about 15-20 minutes, or until the cauliflower is tender and the coating is golden and crisp.
  9. Remove from the oven and allow to cool slightly.
  10. Assemble your sandwiches by placing a slice of cheddar cheese between two cauliflower slices.
  11. Return the assembled sandwiches to the oven for a few minutes to melt the cheese.
  12. Serve warm and enjoy your guilt-free grilled cheese cauliflower sandwiches!

Breakdown of Ingredients and Average Carb Content

  • Cauliflower: Low in carbs, high in fiber and nutrients.
  • Egg: Adds protein and helps bind the Parmesan coating.
  • Parmesan Cheese: Provides a savory, cheesy flavor without the carbs of traditional bread.
  • Cheddar Cheese: Melts perfectly between the cauliflower slices, adding richness and creaminess.


Indulge in this keto-friendly Grilled Cheese Cauliflower Sandwich for a satisfying meal that’s as delicious as it is healthy. Whether you’re following a keto diet or simply looking to reduce carbs, this recipe proves that comfort food can be both nutritious and delightful.

Credit to gogas2 on Reddit

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