Cheesy Cauliflower Breadsticks

Cheesy Cauliflower Breadsticks

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Get your breadstick fix with these to-die-for cauliflower breadsticks! They’re smothered in mozzarella and tasty Italian herbs for a snack experience you won’t forget.

Just because you’re eating healthy doesn’t mean you have to sacrifice your favorite treats. Need some comfort food in your life? Try cauliflower mac and cheese, zucchini pizza bites, and keto brownies!

Cauliflower breadsticks cut into 10 pieces.

Easy Keto Cauliflower Breadstick Recipe

If you haven’t already, you need to jump on the cauliflower bandwagon. It’s going to change your life! No matter what unhealthy snack you’re craving, there’s a cauliflower recipe waiting for you with half the calories! Tater tots? Check. Buffalo wings? Yeah, got those too. From fried rice to mashed potatoes, there’s a keto version of all your favorite comfort foods. You can find the full list here! It’s a great way to keep the calories low but the satisfaction high.

But let’s talk about these cauliflower breadsticks. I’m a little obsessed. If you know me then you know I love a good breadstick or cheesy bread. It’s been one of the hardest things to give up while trying to eat healthier! Honestly, these cauliflower breadsticks are heaven-sent. They taste just as good if not better than regular breadsticks. Cauliflower is so versatile! Top it off with some melty mozzarella and Italian seasoning and you’ll never know the difference! My kids love these too, which is great because I’m always looking for ways to sneak veggies into their diet.

Ingredients for Cauliflower Breadsticks

These ingredients combine to create the most amazing flavor in every bite! I’ve usually got all of them on hand which makes preparing these cauliflower breadsticks a breeze. All measurements can be found in the recipe card below!

  • Riced Cauliflower: I’m using premade riced cauliflower here. You can also use a box grater or food processor to shave down one large head of cauliflower to achieve the same result.
  • Egg Whites: Used to bind ingredients together and add fluffiness.
  • Shredded Mozzarella: For that perfect melty pull-apart goodness!
  • Parmesan Cheese: I like adding a little parmesan to my breadsticks for a pop of sharper flavor.
  • Italian Seasoning: No breadsticks are complete without Italian herbs! This is my favorite blend of basil, oregano, rosemary, marjoran, and thyme. You can find the full recipe here!
  • Minced Garlic: Garlic makes everything better! I add a little to my breadstick mix for sharp, savory flavor.
  • Salt and Pepper: Add to enhance overall taste.

Let’s Make Those Breadsticks!

Making these yummy cauliflower breadsticks at home is super easy! You’re going to love it! With less than 30 minutes of prep time, you’ll have a healthy and delicious snack baking away! While they’re in the oven you can even throw together some homemade marinara. It’s the perfect combo!

  1. Preheat Oven, Prep Baking Sheets: First, preheat the oven to 425°F and line 2 baking sheets with parchment paper. Set aside.
  2. Prepare Cauliflower: If using frozen riced cauliflower, prepare it according to the package and let cool until it is cool enough to handle. See tips on making your own riced cauliflower below.
  3. Transfer to Cheesecloth: Next, transfer the riced cauliflower to a tea towel or several layers of cheesecloth and squeeze to remove as much liquid as possible. There is more liquid than you’d think, I’m usually able to squeeze out nearly a cup of liquid. Measure out 4 cups of cauliflower and add to a large bowl.
  4. Prepare Breadstick Mixture: Add the egg whites, 1 cup of mozzarella cheese, parmesan, Italian seasoning, garlic, salt and pepper to the cauliflower and mix until fully combined.
  5. Add to Baking Sheet: Divide the mixture in half and add half to each prepared baking sheet in an even rectangle.
  6. Bake: Next, bake for 25 minutes, until the crust is nice and golden brown. Add the remaining mozzarella cheese and return to the oven to bake for another 5 minutes, until the cheese has melted.
  7. Garnish and Slice: Top with fresh herbs or a crack of black pepper. Slice into breadsticks and serve with marinara sauce or your dipping sauce of choice.

Making Your Own Riced Cauliflower

If you can’t find riced cauliflower, don’t worry! It’s super easy to make. Here are a couple of methods for achieving that perfect riced texture.

  • Steaming: If using fresh cauliflower, prepare a pot of boiling water. Next, cut your cauliflower into florets and place them in a steamer basket over the boiling water. Cover and steam for 5 minutes until the florets are fork-tender.
  • Microwaving: Alternatively, the cauliflower can be steamed in the microwave in a microwave-safe bowl with a little water in the bottom for 5 minutes. Once cooked, place the steamed florets in a food processor and pulse for 10-15 seconds until you get a nice riced consistency.

6 process shots of preparing cauliflower and breadstick mixture.

Making the Best Breadsticks

Here are a few simple ways to upgrade your cauliflower breadsticks! I know you’re going to absolutely LOVE how they turn out. You may not want regular breadsticks again! With half the calories and tons of vitamins, these are the obvious choice!

  • Squeeze Out Water: Cauliflower naturally has a very high water content. Be sure not to skip the step where you squeeze out excess water! This makes all the difference between soggy and golden, tender breadsticks.
  • Don’t Overcook: Whether you’re preparing premade riced cauliflower or making your own, be sure not to overcook it. Only steam or microwave it as directed. Any longer and your cauliflower will get mushy.
  • Serve With Dip: These cauliflower breadsticks are perfectly dippable! I always love serving them with some classic marinara, but homemade alfredo or even cheese sauce are amazing options, as well! For a more health-conscious choice, you can serve them up with cauliflower alfredo for dipping! Who knew you could make so many amazing things with this vegetable?!

Picking up a cauliflower breadstick.

Storing Leftovers

These always get eaten at lightning speeds at my house. Sometimes before I can even grab one for myself! Here’s how to store any leftovers you may have if you get the chance.

  • In the Refrigerator: Wrap your breadsticks in plastic wrap and store for up to 3 days.
  • In the Freezer: Your cauliflower breadsticks will last for up to 3 months wrapped in plastic wrap or stored in freezer bags. Let thaw in the fridge overnight before reheating.
  • Reheating: To keep your breadsticks from getting soggy, I recommend reheating them either in the oven or air fryer. A few minutes in the oven at 400 degrees Fahrenheit will do the trick. You can also pop them in the air fryer at 400 degrees for a minute or two, as well. Enjoy!

Dipping a breadstick in marinara sauce.


  • Preheat the oven to 425° and line 2 baking sheets with parchment paper. Set aside.
  • If using frozen riced cauliflower, prepare it according to the package and let it cool until it is cool enough to handle. If using fresh cauliflower, prepare a pot of boiling water. Cut the cauliflower into florets and place it in a steamer basket over the boiling water. Cover and steam for 5 minutes until the florets are fork-tender. Alternatively, the cauliflower can be steamed in the microwave in a microwave-safe bowl with a little water in the bottom for 5 minutes. Once cooked, place the steamed florets in a food processor and pulse for 10-15 seconds until you get a nice riced consistency.
  • Transfer the riced cauliflower to a tea towel or several layers of cheesecloth and squeeze to remove as much liquid as possible. There is more liquid than you’d think, I’m usually able to squeeze out nearly a cup of liquid. Measure out 4 cups of cauliflower and add to a large bowl.

  • Add the egg whites, 1 cup of mozzarella cheese, parmesan, Italian seasoning, garlic, salt, and pepper to the cauliflower and mix until fully combined.

  • Divide the mixture in half and add half to each prepared baking sheet in an even rectangle. Bake for 25 minutes, until the crust is nice and golden brown. Add the remaining mozzarella cheese and return to the oven to bake for another 5 minutes, until the cheese has melted.

  • Top with fresh herbs or a crack of black pepper. Slice into breadsticks and serve with marinara sauce or your dipping sauce of choice.



Serves: 6

Calories167kcal (8%)Carbohydrates7g (2%)Protein14g (28%)Fat10g (15%)Saturated Fat6g (30%)Polyunsaturated Fat1gMonounsaturated Fat3gCholesterol32mg (11%)Sodium457mg (19%)Potassium389mg (11%)Fiber2g (8%)Sugar3g (3%)Vitamin A291IU (6%)Vitamin C52mg (63%)Calcium271mg (27%)Iron1mg (6%)

All nutritional information is based on third party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes per household.

Course Appetizer, Side Dish

Cuisine American

Keyword cauliflower breadsticks