cauliflower breadsticks with avocado
Cauliflower Bread Sticks Recipe



September 11, 2019


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!


8 Pieces

Ready In:

55 Minutes


20 Per Piece

Good For:

Snack or Lunch

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 breadsticks with avocado
cauliflower breadsticks being made

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!


  • 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 Sugar is 1g 1% 1%
  • Fiber 2g 7% 7%
  • Fat 10g 38% 38%
cauliflower breadsticks with avocado
cauliflower breadsticks being made
cauliflower breadsticks with avocado

Recipe - 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 Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Main Course, Snack
Cuisine American
Servings 2 People
Calories 150 kcal


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


  • 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.
    cauliflower breadsticks ingredients
  • 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).



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


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.

Hey Nice To Meet You

Hi, I’m Bridget, thank you for stopping by. I really appreciate your interest in me and my mission of living a healthy lifestyle and inspiring others to do the same. Learn More

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