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+ servings

Cauliflower Breadsticks

close up overhead shot of a plate of Cauliflower Breadsticks with a bowl of marina sauce
These cauliflower breadsticks are extra cheesy and made with cauliflower instead of dough, yet they are just as delicious as the original!
Prep Time 20 mins
Cook Time 25 mins
Total Time 45 mins
Course Appetizer
Cuisine American
Servings 4
Calories 439 kcal


  • 1½ to 2 heads cauliflower, about 3 pounds—enough to make 8 cups of riced cauliflower
  • 1 teaspoon Italian seasoning
  • 1 teaspoon dried basil
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • ½ teaspoon garlic powder
  • 3 eggs
  • ½ cup shaved parmesan cheese
  • cups Italian cheese mix
  • 2 cups shredded mozzarella cheese
  • 1 to 1½ teaspoons garlic salt
  • 2 teaspoons dried parsley


  • Preheat the oven to 425ºF. Prepare a sheet pan or cookie sheet with either a baking mat or parchment paper.
  • To prepare the cauliflower rice, cut the cauliflower into small chunks, place in a food processor, and pulse. Work small batches at a time until the total yield is 8 cups.
  • Place the cauliflower in a microwave safe dish, cover with a dish towel, and microwave for 9 to 10 minutes or until soft. Let it cool slightly, put it in either a cotton dish towel or cheesecloth, and squeeze out the excess liquid.
  • In a medium to large-sized bowl, combine the cauliflower, Italian seasoning, dried basil, salt, pepper, and garlic powder. Stir. Add the eggs, parmesan cheese, and Italian cheese. Combine well.
  • Turn out the cauliflower mixture onto the baking mat. Pat it into a rectangle, using a spatula to make the sides straight. It should be ¼ to ½ inch thick.
  • Bake at 425ºF for 18 to 20 minutes, or until it begins to turn golden. Sprinkle the bread sticks with mozzarella cheese, garlic salt, and parsley. Bake for 5 minutes longer.
  • Let cool slightly, cut with a pizza cutter or knife, and serve with pasta or marinara sauce.


  • Frozen store-bought cauliflower rice can be used in this recipe. Steam as directed on the package or until softened.
  • Don't skip squeezing out the liquid as you will end up with a soggy crust if there is any excess moisture.
  • If you don't have a microwave, you can cook the cauliflower first either in your oven or on the stovetop before ricing it.
  • The number of breadsticks per serving will vary based on how wide you cut the breadsticks.


Sodium: 2175mgCalcium: 573mgVitamin C: 104mgVitamin A: 665IUSugar: 5gFiber: 5gPotassium: 748mgCholesterol: 185mgCalories: 439kcalSaturated Fat: 12gFat: 29gProtein: 35gCarbohydrates: 15gIron: 2mg