cauliflower grilled cheese sandwich

Keto Cauliflower Grilled Cheese Sandwiches Low Carb Recipe

When you follow a keto diet, bread is not allowed since it contains a high amount of carbs. But you can switch that bread for cauliflower and make it even healthier. Yes, you read that correctly.

With melted cheese, these Keto cauliflower grilled cheese sandwiches look like something you’d never say it’s keto-friendly. Instead of buying keto bread, you can make your own using cauliflower.

For these sandwiches, you need cauliflower, eggs, and cheese. Cauliflower is a magical ingredient. It has become popular since it is taking part in bakery products, like bread, sandwiches or breadsticks.

Cauliflower is low in calories with a high percentage of minerals and vitamins. It contains calcium, magnesium, iron, and potassium. A diet rich in vegetables has positive implications for human health.

low carb cauliflower grilled cheese sandwich

Veggies make a meal completely when they are combined with meat. They provide better absorption of the nutrients, like vitamin C that is connected with iron absorption from meat.

These Keto sandwiches are also one more suggestion on how to eat more veggies and still enjoy the food you eat.

If you have problems with your kids who don’t like veggies, then you already know there is going to work well for you. They would never assume those bread are not something you can buy in the bakery.

cauliflower grilled cheese sandwich recipe

We made these sandwiches in a non-stick frying pan. You can also make them on parchment paper and bake in the oven until golden for 10-15 minutes.

Feel free to experiment with cheeses. Add more vegetables or flavorings to make the mixture more interesting. These sandwiches are so yummy! You have to try them!

keto cauliflower grilled cheese sandwich

How to

Grate a cauliflower over a medium-size mixing bowl.

grate cauliflower sit 15 minutes

Add salt over the cauliflower and mix it with a spoon. Let it sit for 15 minutes.

After 15 minutes, pour the cauliflower rice into a clean kitchen towel. Wring the water out. Try to remove as much water as you can.

remove water cauliflower

Grate the gouda cheese in the same bowl. Add oregano and mix until both gouda and cauliflower rice are well combined.

Add two eggs and flavorings and mix again.

add gouda eggs spices

Add two eggs and flavorings and mix again.

stir cheese egg spices cauliflower

Heat coconut oil in a non-stick pan over medium heat. Using a spoon, make two bread slices like in the picture. Two spoons make one bread slice. Cook for 7-10 minutes, each side. Make sure not to overbake.

make bread slices cauliflower mix

Add melted cheese on one bread slice then cover with the second. Let the cheese melt in the pan for a couple of minutes.

add cheese cauliflower bread slices

You can add more cheese on top or just serve them with tomato sauce. Enjoy!

More Keto Sandwich Recipes:

Keto Cauliflower Grilled Cheese Sandwiches

Prepare these keto cauliflower grilled cheese sandwiches, they have a rich flavour, low in carbs, healthy and super yummy.
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Lunch
Cuisine: Keto, Low Carb
Keyword: cauliflower grilled cheese sandwiches, low carb cauliflower grilled cheese sandwiches
Servings: 2
Calories: 487kcal
Author: Zlata Radivojevic



  • Grate cauliflower if using whole cauliflower head. Otherwise, add cauliflower rice in a medium bowl then mix with salt and let it sit for 15 minutes. After this, use your hand or a cheese cloth to wring the water out of it.
  • In the same bowl, grate gouda cheese and mix with cauliflower rice until well combined.
  • Add two eggs and spices and stir again.
  • In a non-stick pan, heat coconut oil.
  • Make two bread slices with a spoon and cook for 5-7 minutes on each side. Two spoons make one sandwich.
  • Add cheese over one sandwich slice and then cover with the second slice. Let the cheese melt in a pan for a couple of minutes.
  • Repeat the process. This recipe makes 2 sandwiches.


Nutrition Facts
Keto Cauliflower Grilled Cheese Sandwiches
Amount Per Serving
Calories 487 Calories from Fat 351
% Daily Value*
Fat 39g60%
Saturated Fat 25g156%
Cholesterol 267mg89%
Sodium 1934mg84%
Potassium 308mg9%
Carbohydrates 6g2%
Fiber 2g8%
Sugar 3g3%
Protein 30g60%
Vitamin A 1404IU28%
Vitamin C 19mg23%
Calcium 701mg70%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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Keto Cauliflower Grilled Cheese Sandwiches Low Carb Recipe
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