Cauliflower-Crusted Grilled Cheese

5 35 336
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 2
Cauliflower-Crusted Grilled Cheese
Health Highlights


1 medium head Cauliflower (cut into small florets, stem removed )
1 large egg Egg
1/2 cup Parmesan cheese, grated
1 tsp Italian herb seasoning, McCormick
2 slice Cheddar cheese (thick slices of white cheddar cheese )


Preheat oven to 450°F. Place cauliflower into food processor and pulse until crumbs about half the size of a grain of rice.

Place cauliflower into large microwave safe bowl and microwave for 2 minutes. Your cauliflower should be soft and tender (and hot!). 

Stir cauliflower to mix up the bottom and top cauliflower. Place back into the microwave and cook for another 3 minutes. Remove and stir again so that all the cauliflower cooks evenly. Place back into microwave and cook for 5 minutes. At this point, you should see the cauliflower is starting to become more dry. Microwave for another 5 minutes. Cauliflower should still be slightly moist to the touch, but should look dry and clumped up. If you've made cauliflower pizza or breadsticks with the cloth wringing dry method, it should look the same.

Allow cauliflower to cool for a few minutes. Then add in egg, parmesan and seasoning. Stir to combine until smooth paste forms. Divide dough into 4 equal parts. Place onto large baking sheet lined with parchment paper or silpat mat. Using your knuckles and fingers, shape into square bread slices about 1/2 inch thick. Bake cauliflower bread for about 15-18 minutes or until golden brown. Remove from oven and let cool a few minutes.

Using a good spatula, carefully slide cauliflower bread off of parchment paper. Now you are ready to assemble your sandwiches. Make 2 cauliflower sandwiches by adding a slice of cheese in between each pair of bread slices. Place sandwiches into toaster oven and broil for several minutes (5-10) until cheese is completely melted and bread is toasty. If you don't own a toaster oven, you can also do this in the oven (cauliflower is too delicate to pan-fry).

Nutrition Facts

Per Portion

Calories 336
Calories from fat 180
Calories from saturated fat 94
Total Fat 20.0 g
Saturated Fat 10.5 g
Trans Fat 0.6 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 4.7 g
Cholesterol 158 mg
Sodium 866 mg
Potassium 962 mg
Total Carbohydrate 19.3 g
Dietary Fiber 5.8 g
Sugars 6.1 g
Protein 22.7 g

Dietary servings

Per Portion

Meat Alternative 0.3
Milk Alternative 1.1
Vegetables 5.4

Energy sources


Meal Type(s)