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!
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.
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!
20 per piece
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%
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)
1. Preheat oven to 400 degrees F
2. Wash and dry Cauliflower
The cauliflower should be raw and dry as possible.
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.
4. Mix in all the herbs and spices
5. Add in the oat flour and combine.
Pour 1 tbsp coconut oil (or olive oil) over mixture and combine.
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.
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.
8. Bake for 20 Minutes
The top should be golden brown.
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).
10. Chop It Up
Wait for it to cool slightly, you’ll notice it will become even more crispy when standing for a while
- Food processor or blender
- Tray and baking paper
- 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
- 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).
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.
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