Low Carb Bread

Low Carb Cauliflower Toast Grilled Cheese (This is genius!)

By Evelyn

Whenever my parents would ask me what I wanted for lunch as a kid growing up, I would always answer with the same thing — a grilled cheese sandwich. I was absolutely hooked on them for a good four years or so. I gradually grew out of that phase, and it actually became pretty rare for me to make one. That is until I found this genius low carb cauliflower toast grilled cheese sandwich recipe. It makes an incredibly yummy ‘bread’ out of cauliflower florets, Parmesan cheese, oregano, and a few other great ingredients. The cauliflower toast is then topped with shredded white Cheddar to make a fantastic low carb sandwich that never fails to put a smile on my face and remind me of simpler times.

Low Carb Cauliflower Toast Grilled Cheese

You’ll Crave These Low Carb Grilled Cheese Sandwiches

The first thing to do when making your ‘toast’ is to cut the cauliflower into florets and then place them in your food processor. Pulse them until the texture resembles rice (cauliflower is actually my go-to low carb rice replacement). The reason this works so well for making this recipe is because of how incredibly versatile cauliflower is as a low carb veggie. It’s phenomenal for replacing rice, making breads and pizza dough, and even mashed ‘potatoes’. Cauliflower is also an excellent source of vitamin C, folate, vitamin K, vitamin B6, fiber, and it’s packed full of disease-fighting antioxidants as well. (1)

Add three cups of your cauliflower ‘rice’ into a bowl, and then mix in ½ cup of finely grated Parmesan cheese, two eggs that have been beaten, ½ teaspoon of dried oregano, and a bit of salt to taste.

Low Carb Cauliflower Toast Grilled Cheese

Low Carb Cauliflower Toast Grilled Cheese

The eggs will help to hold your dough together while the Parmesan and oregano transform this recipe from an ordinary slice of toast into an incredibly delicious and nutritious option that’s absolutely full of flavor. Any excuse to add culinary herbs or spices like oregano is a good excuse, as not only does it add even more beneficial antioxidants to the mix, but it also helps to lower your risk of developing cancer as well. (2)

Low Carb Cauliflower Toast Grilled Cheese

Low Carb Cauliflower Toast Grilled Cheese

For cooking your toast, you’ll want to lightly grease a pan with olive oil and then heat it up over a medium heat. Follow the recipe directions below to cook your ‘bread slices’ until they’re slightly golden, and then top one slice with the shredded white Cheddar. Place another slice on top to make a sandwich and cook until the cheese is melted, about one or two minutes on each side. As with all grilled cheese sandwiches, this low carb cauliflower toast is best served warm as well — as soon you take your first bite out of this delicious meal, you’ll see exactly why!

More Low Carb Recipes:

Chewy Low Carb Tortillas
Low Carb Almond Flour Everything Bagels
Low Carb Zucchini Bread That Tastes Just Like Grandmas
Easy Low Carb Almond Flour Banana Bread


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Low Carb Cauliflower Toast Grilled Cheese

Low Carb Cauliflower Toast Grilled Cheese (This is genius!)



1 medium head cauliflower, (to make about 3 cups riced cauliflower)

2 eggs, beaten

½ cup finely grated Parmesan

½ tsp dried oregano

1 ½ cup shredded white Cheddar

salt to taste

olive oil for greasing pan


  1. Cut the cauliflower into florets and place in a food processor.
  2. Pulse until the texture resembles rice.
  3. In a bowl add 3 cups riced cauliflower, grated Parmesan, oregano, eggs and salt to taste and mix to combine.
  4. Heat a lightly greased pan over medium heat.
  5. Scoop ½ cup cauliflower mixture into a small ½ inch thick patty on one side of the pan.
  6. Repeat to form a second patty on the other side.
  7. Press down both “bread slices” with a spatula and cook for 3-4 minutes.
  8. Carefully flip and cook for 3 minutes or until the other sides are golden.
  9. Top one “bread” slice with ½ cup of grated cheese then place the other “bread” slice on top.
  10. Cook until cheese is melted, about 1-2 minutes per side.
  11. Repeat with remaining ingredients.
  12. Serve warm.


  • Serving Size: 1
  • Calories: 381
  • Carbohydrates: 12.4 g
  • Fat: 26.2 g
  • Sugar: 4.3 g
  • Protein: 25.9 g

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