Cauliflower Bread Sticks Recipe

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September 11, 2019

Cauliflower Turned Into Bread

Making cauliflower bread sticks sounds like a lengthy process (after all how does cauliflower turn into a thin crispy crust), but let me assure you it barely qualifies as baking. The whole process takes about 30 minutes and is so so worth it! You should also make double or triple the amount and store some of it in the fridge or freezer after cooking and reheat it on a pan for a quick healthy snack!

Cauliflower bread sticks being made
Cauliflower bread sticks being made
Cauliflower bread sticks with avocado

Load Them Up With Toppings Of Your Choice

So you’re probably following a low carb or gluten-free diet or like me, trying to get rid of most highly refined processed foods. Most bread fall into the processed-foods department, showing very little nutritional value and loaded with sugar (1). If we ditch the bread, what are we going to pair with our avo? Or dip into our hummus? With these cauliflower breadsticks, you’ll be able to smother them into any sauce guilt-free (provided it’s a healthy dip!) or load them up with a topping of your choice. The part you’ll love the most is how the crunch in your mouth and makes you feel like you’re indulging.

Cauliflower bread sticks with avocado

Why Are Cauliflower Breadsticks A Better Option?

I compared the nutritional break down of these cauliflower breadsticks to normal commercial breadsticks. This recipe has half the calories, half the sugar, and double the fiber. It still has the same fat content because of the coconut oil used. The carbs in this recipe come from the whole grains in the oats. These carbs are very beneficial as they’re high in fiber which is essential for your gut flora to stay healthy and nourished.

Keep in mind not everything is about calories and carb counting. This recipe is loaded with vitamins and minerals you ordinarily wouldn’t get from eating a stick of bread. It’s low GI and will leave you feeling fuller for longer. Not only that but they taste absolutely delishes and are overall very good for you!

Servings:

8 pieces

Ready in:

35 Minutes

Calories:

20 per piece

Good For:

Snack, Lunch

Nutrition In Cauliflower Bread Sticks

 

  • Calories: 150 Calories
  • Protein: 6g
  • Fat: 10g
  • Carbs: 7g
  • Fiber: 2g
  • Sugar: 1g

Amounts per serving:

 

  • Protein 6g 24% 24%
  • Carbohydrates 7g 30% 30%
  • of which is Sugar 1g 0.1% 0.1%
  • and Fiber g 7% 7%
  • Fat 10g 38% 38%
Cauliflower bread sticks being made

The Ingredients Needed:

  • 11/2 Cups Finely chopped cauliflower florets (make sure they’re as dry as possible first)

  • 1 Whole Egg

  • 1 Pinch Salt & Pepper

  • Herbs and Spices

  • 1/2 cup Oat flour

  • 1 Tbsp plus extra Coconut oil/olive oil. For inside the mixture as well as to grease the tray (helps make the bread crispy too)

Cauliflower bread stick recipe ingredients

Instructions:

1. Preheat oven to 400 degrees F

    oven dials

    2. Wash and dry Cauliflower

    The cauliflower should be raw and dry as possible.

    Cauliflower

    3. Finely chop cauliflower

    In my video of this recipe, I updated it to include blending half the cauliflower florets and egg first, in a blender or food processor, until it resembles a lumpy pancake batter. The mixture is then added to the remaining finely chopped up cauliflower. This step creates a less crumbly and smoother consistency. If you don’t have a blender, add the egg into the cauliflower crumbs now.

    Cauliflower bread stick recipe ingredients

    4. Mix in all the herbs and spices

    Making Date syrup, a healthy sugar alternative, cinnamon

    5. Add in the oat flour and combine.

    Pour 1 tbsp coconut oil (or olive oil) over mixture and combine.

    Cauliflower bread stick recipe ingredients

    6. Is It Spreadable?

    The final mixture should be spreadable, not too damp or crumbly.

    If it’s crumbly add more oil or water. If it’s too wet add more oat flour.

     

    Cauliflower bread sticks being made

    7. Spread It Out

    You should be able to spread the mixture out onto a lined and greased baking tray.

    The thinner you make it the quicker it’ll cook and the crispier it’ll be. But watch closely, before you know it you’ll have charcoal breadsticks so aim for 1/2″ thick.

    Cauliflower bread sticks being made

    8. Bake for 20 Minutes

    The top should be golden brown. 

    Cauliflower bread sticks being made

    9. Turn Over and Bake Some More

    You should be able to lift the entire flatbread up and turn it around, cook the other side for another 5 minutes (for extra crispy texture).

    Cauliflower bread sticks being made

    10. Chop It Up

    Wait for it to cool slightly, you’ll notice it will become even more crispy when standing for a while

    Cauliflower bread sticks being made

    Cauliflower BreadSticks

    You’ll be able to dip these cauliflower breadsticks into any sauce guilt-free (provided it’s a healthy dip!) or load them up with a topping of your choice. The part you’ll love the most is how the crunch in your mouth and make you feel like you’re indulging.
    Prep Time10 mins
    Cook Time25 mins
    Total Time35 mins
    Course: Main Course, Snack
    Cuisine: American
    Servings: 2 People
    Calories: 150kcal
    Cost: 5$

    Equipment

    • Food processor or blender
    • Tray and baking paper
    • Oven

    Ingredients

    • 11/2 Cups Finely chopped cauliflower florets make sure they’re as dry as possible first
    • 1 Whole Egg
    • 1 Pinch Salt & Pepper
    • 1 Pinch Herbs and Spices I used paprika, oregano, thyme, mustard powder, garlic
    • 1/2 cup Oat flour make flour by blending oats into a powder
    • 1 Tbsp plus extra Coconut oil/olive oil. For inside the mixture as well as to grease the tray greasing the pan with oil helps make the bread crispy

    Instructions

    • Preheat oven to 400 degrees F.
    • Blend half the amount of finely chopped cauliflower (raw and dry as possible) with egg together in a blender or food processor until it resembles a lumpy pancake batter.
    • While blending add in the tbsp of olive or coconut oil.
    • Mix the other half of crumbed cauliflower into the blended cauliflower egg mixture.
    • Fold all the dry ingredients into the cauliflower mixture. stir to combine.
    • The final mixture should be spreadable, not too mushy or crumbly. If it's crumbly add more oil or water. If it's too wet add more oat flour.
    • Spread mixture out onto a lined and greased baking tray. The thinner you make it the quicker it'll cook and the crispier it'll be. But watch closely, before you know it you’ll have charcoal breadsticks. Aim for 1/2" thick.
    • Cook for approximately 20 minutes. The top should be golden brown.
    • Remove from oven and lift the entire flatbread up and turn it around, cook the other side for another 5 minutes (for extra crispy texture).

    Video

    Notes

    Store cooled cauliflower flatbread or bread sticks in an airtight container in the fridge for up to 3 days. Or freeze them. Once frozen you can defrost and reheat them in a skillet using some coconut oil to make them crispy again

    Cauliflower Bread Sticks Notes:

    This recipe is just the start of great things. When the flatbread comes out of the oven, Instead of cutting it up, use it as a pizza base. Another great option is using it as a wrap or burrito (because it has such high flex) just put your ingredients in the middle and roll it up.

    When comping the nutritional break down of these cauliflower breadsticks to ordinary commercial breadsticks, this is what I found: They have half the calories, half the sugar, and double the fiber. They carry the same fat content because of the coconut oil used but no trans fats. Keep in mind that not everything is about calories. This recipe gives vitamins and minerals you ordinarily wouldn’t get from eating a stick of bread.

    Cauliflower bread sticks with avocado
    Cauliflower bread sticks with avocado
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