Cauliflower Bread Sticks

Last updated: June 2021

A delicious lower-carb alternative, these cauliflower bread sticks are packed with nutrients, high in Vitamin C and taste great, especially when dipped in marinara sauce.


  • 1 large head Cauliflower (6-7 inches diameter)
  • 1 egg, beaten
  • 1/2 teaspoon Italian Seasoning
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1 tablespoon grated Parmesan cheese

Makes 5


  1. Preheat oven to 425'F
  2. Cut large cauliflower into florets and place in food processor.
  3. Pulse until cauliflower is the consistency of fine rice.
  4. Transfer minced cauliflower to a microwave-safe bowl and microwave for 2 to 2 1/2 minutes until steaming hot and tender. Let cool slightly.
  5. Once cool enough to handle, transfer steamed cauliflower into the center of a clean dish towel or cheesecloth. Twist, press and squeeze out as much moisture as possible.
  6. You will be left with a doughy texture. Place dough on a baking sheet that has been lined with a non-stick baking mat or lightly sprayed with cooking spray
  7. Shape dough into a rectangle about 4 inches wide and about 8-10 inches long. Bias the rectangle towards one side of the baking sheet so you'll have room to flip it part way through cooking.
  8. Bake at 425'F for 15 minutes. Remove from the oven and loosen loaf with a thin metal spatula and carefully flip it over and continue baking on the other side for 7-10 minutes more until golden and firm to the touch.
  9. Remove from the oven and let cool for about 5 minutes. Using knife or edge of metal spatula, slice into 1 inch thick sticks. Serve with no-added-sugar marinara sauce and a sprinkle of Parmesan cheese.
  10. Tip: If you are unable to eat eggs you can substitute 1 tablespoon ground chia meal mixed with 1/4 cup water in place of 1 egg. If you prefer to avoid egg yolks, you can use egg substitute found in the refrigerator section of your grocery store and substitute 1/4 cup in place of 1 egg.

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Nutrition facts

Makes 10 bread sticks (serving size = 2 bread sticks)

  • calories: 81
  • calories from fat: 22
  • cholesterol: 37mg
  • dietary fiber: 4.4g
  • potassium: 570mg
  • protein: 6.5g
  • saturated fat: 1.1g
  • sodium: 267mg
  • sugars: 4.9g
  • total carbohydrates: 10.4g
  • total fat: 2.5g
  • trans fat: 0.0g
Photograph by Kelly Dabel. All rights reserved. Used with permission.

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