Cauliflower Breadsticks Recipe. How To Enjoy Eating Healthy


September 11, 2020


Making cauliflower breadsticks sounds like a lengthy process (after all, how cauliflower turns 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! 


8 Pieces

Ready In:

55 Minutes


20 Per Piece

Good For:

Snack or Lunch

Replacing Highly Refined Processed Foods

So you’re probably following a low carb or gluten-free diet or, like me, trying to get rid of the 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?

Load Them Up With Toppings Of Your Choice

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 breakdown 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.

Good Carbs

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.

It’s Not Just About The Calories

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

Cauliflower BreadSticks Recipe

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.
Course Main Course, Snack
Cuisine American
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 2 People
Calories 150kcal
Cost 5$


  • 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.
    cauliflower breadsticks ingredients
  • Fold all the dry ingredients into the cauliflower mixture. stir to combine.
    cauliflower breadsticks ingredients
  • 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.
    cauliflower breadsticks being made
  • 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.
    cauliflower breadsticks being made
  • Cook for approximately 20 minutes. The top should be golden brown.
    cauliflower breadsticks being made
  • 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



Store cooled cauliflower flatbread or breadsticks 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

Make More Than Just Breadsticks

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.


You should 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!

Now all you need is a refreshing (and healthy) drink to pair these breadsticks with. Try my Thai Milk Tea Recipe. It’s undeniably refreshing and easy to make. 

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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