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Grilled Cheese Cauliflower Sandwich Recipe

In the keto universe, where people seek yummy swaps for regular sandwiches, something special has arrived. It’s called the Grilled Cheese Cauliflower Sandwich, and it’s like a happy surprise for your taste buds. Picture this: cauliflower turning into a crispy, cheesy joy that’s low on carbs. It’s more than just food; it’s a burst of flavors ready for you to enjoy.

Imagine a world where your sandwich dreams can come true without breaking your keto vibe. This cauliflower creation isn’t just a bite; it’s a journey of deliciousness waiting to be explored. So, get ready to dive into the goodness of a Grilled Cheese Cauliflower Sandwich – your new keto-friendly delight!

Grilled Cheese Cauliflower Sandwich

Discover the magic of this keto-friendly sandwich that replaces the conventional bread with a cauliflower-based alternative. With a crispy exterior and a cheesy interior, it’s a guilt-free pleasure for your taste buds.


  • 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 the oven to 450F.
  2. Place cauliflower into a food processor and pulse until crumbs are about half the size of a grain of rice. Alternatively, use a box grater if you prefer a hands-on approach.
  3. Put the cauliflower crumbs in a large microwave-safe bowl and microwave for 2 minutes until soft and tender.
  4. Stir the cauliflower to ensure even cooking. Microwave for an additional 3 minutes, stirring again in between.
  5. Microwave for 5 more minutes until the cauliflower becomes more dry and clumped up.
  6. Add in the egg, parmesan, and seasoning. Stir to combine until a smooth paste forms.
  7. Divide the dough into 4 equal parts and shape them into square bread slices about 1/2 inch thick on a parchment-lined baking sheet.
  8. Bake the cauliflower bread for 15-18 minutes or until golden brown. Allow it to cool for a few minutes.
  9. Carefully slide the cauliflower bread off the parchment paper. Assemble two sandwiches by placing two slices of cheddar cheese between each pair of bread slices.
  10. Toast the sandwiches in a toaster oven for 5-10 minutes until the cheese is melted, and the bread is toasty. Alternatively, use the oven’s broiler.

Breakdown of Ingredients and Average Carb Content

Understanding what goes into your keto creation is crucial. Here’s a quick breakdown of the main ingredients and their average carb content:

  • Cauliflower: A versatile vegetable with approximately 5 grams of net carbs per cup.
  • Egg: Virtually carb-free, eggs provide a protein boost to the sandwich.
  • Parmesan Cheese: Adds flavor with minimal carbs, around 1 gram per tablespoon.
  • Cheddar Cheese: A delicious source of fat and protein, with less than 1 gram of carbs per slice.

In conclusion, the Grilled Cheese Cauliflower Sandwich offers a mouthwatering alternative for those on a keto journey. Whether it’s lunchtime or a satisfying snack, this recipe proves that low-carb can be high on flavor. So, grab your ingredients and enjoy a guilt-free bite of keto goodness!

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