Cauliflower Grilled Cheese is a gluten free, low-carb version of a classic comfort sandwich made with cooked riced cauliflower, egg, Parmesan cheese, and seasoning. It takes about 15 minutes to prepare the cauliflower and 20 minutes to bake it. White cheddar and mozzarella cheese make a delicious combination of cheeses for this grilled cheese.
There are many places you can substitute cauliflower instead of bread and rice so don’t stop at this grilled cheese, try Cauliflower Pizza Crust, Cauliflower Parmesan Crisps, and Cauliflower Rice.
CAULIFLOWER GRILLED CHEESE
Cauliflower is a huge part of my life and diet. I do love cauliflower taste but I also like how easy it is to substitute for things that I can’t eat because of gluten. Whether you have to stay away from gluten or just trying to stick to a low-carb diet, I’m sure that cauliflower is big part of your life as well.
Being gluten free means missing out on some delicious comfort foods like pizza, pasta, grilled cheese, and other sandwiches. After trying numerous gluten free pizzas and breads, I’ve come to a realization that it just sucks. Most gluten free bread products taste like cardboard.
And then, I started making cauliflower pizza crust, and cauliflower grilled cheese, and cauliflower tortillas to substitute bread and pizza crust. It changed my life because I actually enjoy pizza now and I can enjoy a simple grilled cheese. Cauliflower just tastes so much better than most of the gluten free options.
This grilled cheese is a delicious treat and I can easily make it with rice cauliflower, which I always have in my freezer. It’s easy to make two or three at a time and then store it in the refrigerator because they reheat very well in the pan.
TIPS ON MAKING CAULIFLOWER GRILLED CHEESE
As I already mentioned, I like to use riced cauliflower instead of fresh cauliflower because it’s faster and convenient. It’s easy to keep riced cauliflower in the freezer and then just cook it in the microwave as instructed on the bag. I do cook it for extra 30-45 seconds just to make it softer.
Make sure to squeeze all the juices out of the cooked riced cauliflower so the “dough” is not too wet. If you have a little juices left in the mix after combining all the ingredients together, simply squeeze it with your hands.
I prefer baking cauliflower grilled cheese to making it in the pan because every time I make it in the pan, it wants to crumble. You can shape it back into the circle right in the pan but it’s really a pain to fight with it. In the oven, you shape it once, right in the baking sheet, and let it cook.
Use block cheese but grate it on the large grater. I like grating it myself because it melts better and I can mix different cheeses together, like mozzarella and white cheddar.
HOW TO MAKE CAULIFLOWER GRILLED CHEESE
Cook riced cauliflower in the microwave, according to the package instructions. If using homemade riced cauliflower, make sure to cover the bowl when microwaving it and cook the 20 ounces for 8-9 minutes. Time will depend on how big are the chunks of cauliflower.
Let cauliflower cool until you can handle it and transfer it into doubled cheese cloth or a mesh vegetable bag. Squeeze all the liquid out of the cauliflower.
Preheat oven to 425° and line a baking sheet with parchment paper.
Combine cauliflower, egg, Parmesan cheese, and seasoning in a mixing bowl and mix it all well. Divide the mixture into two equal portions and pat them down into round patties that are only about 1/4 inch thick. The patties will be about 5-5 1/2 inches in diameter.
Bake it for about 20-23 minutes. Spread shredded cheese over one patty and cover it with another one. Pop it back into the oven until the cheese melts.
You will want to bite into it right away but let it cool and then devour!
WHAT TO ADD TO CAULIFLOWER GRILLED CHEESE
You can experiment with the flavors of your grilled cheese quite a bit. Try adding different flavors, meats, or veggies.
Tomato mozzarella – add some diced sun-dried tomatoes, fresh basil, and use mozzarella cheese to create a delicious tomato mozzarella grilled cheese.
Vegetable – saute some onions and peppers and add it to the grilled cheese along with cheese.
Bacon and blue cheese – try adding a few blue cheese crumbles and bacon to make a delicious “black and blue” grilled cheese.
Meats – add some diced ham, crumbled bacon, or diced chicken along with cheese.
SOME MORE RECIPES TO TRY
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Cauliflower Grilled Cheese
Ingredients
- 20 oz riced cauliflower frozen
- 1 egg
- 1/4 cup grated Parmesan cheese
- 1/4 tsp oregano
- 1/2 tsp garlic powder
- salt
- 1 oz grated mozzarella cheese
- 1 oz grated sharp cheddar cheese
Instructions
- Cook frozen riced cauliflower in the microwave, according to the package instructions.(If using homemade riced cauliflower, make sure to cover the bowl when microwaving it and cook the 20 ounces for 8-9 minutes. Time will depend on how big are the chunks of cauliflower.)
- Preheat oven to 425° and line a baking sheet with parchment paper.
- Let cauliflower cool until you can handle it and transfer it into doubled cheese cloth or a mesh vegetable bag. Squeeze all the liquid out of the cauliflower.
- Combine cauliflower, egg, Parmesan cheese, and seasoning in a mixing bowl and mix it all well.
- Divide the mixture into two equal portions and pat them down into round patties that are only about 1/4 inch thick. The patties will be about 5-5 1/2 inches in diameter.
- Bake it for about 20-23 minutes.
- Spread shredded cheese over one patty and cover it with another one. Pop it back into the oven until the cheese melts.
Notes
Nutrition
Pamela C Sands says
I know cauliflower is high but this does seem like a lot of carbs, Are you getting only 2 rounds from this recipe? 20 ounces seems like a lot for just 2 rounds. If it only makes 2 then I’ll try making them thinner to get 4.
LyubaB says
Hi, yes this does just make two rounds you could try and make four with it and make them a bit thinner and smaller around. Let me know how it goes.
Misty Howell says
How does this have 28 Carbs? Everything in it is low or no carbs?
LyubaB says
Hi Misty,
Cauliflower is actually pretty high in carbs but I will look and make sure the nutrition counter is correct.
Leigh K says
Looks yum. Cauliflower only has 3g carbs per 100g. I think the carb count in not right. Looks good for Keto.
LyubaB says
Thanks! I will have to check my nutrition app and see if it is correct.
S cole says
Any low sodium versions?
Michelle says
I made Alfredo Sauce from Cauliflower and no one was the wiser. I served it over shrimp and linguine noodles. It was really, really good.
I also roast a whole head of cauliflower that I break up into small pieces with a mix of cinnamon, coriander, paprika, pepper, salt and sugar, Toss cauliflower with olive oil and then put the spices on it, mix up and and then roast. Two or 3 people can eat all of it, it is so good.
LyubaB says
Michelle, that sounds good!
Carolyn says
Looks amazing. Thanks for including my crackers!
LyubaB says
Thanks, and your welcome! 🙂