Looking for a satisfying, cheesy, low-carb side to complete your keto meal? These Cauliflower Breadsticks are the answer! With their crisp edges, gooey cheese, and a deliciously savory flavor profile, they’re an incredible alternative to traditional breadsticks—and best of all, they fit perfectly into your ketogenic lifestyle.
Each serving contains only 5g of carbs while delivering 13g of protein and 10g of healthy fats, making it a well-balanced, satisfying treat for low-carb eaters. Whether you're enjoying them as a side dish, a snack, or an appetizer, these breadsticks won’t disappoint.
Why Cauliflower Is the Star of Keto Substitutes
Cauliflower has become a staple in the keto kitchen, and for good reason. According to the USDA, one cup of raw cauliflower contains just 5g of carbs, 2g of fiber, and is rich in vitamins C, K, and B6 (source). It's also naturally gluten-free and low in calories, which makes it the ideal base for breadstick-style recipes.
By combining cauliflower with protein-rich mozzarella and eggs, this recipe becomes more than just a low-carb alternative—it becomes a high-protein snack that helps you stay full longer while avoiding blood sugar spikes.
Ingredients
- 2 cups riced cauliflower
- 1 cup shredded mozzarella cheese
- 1 tsp Italian seasoning
- 2 eggs
- ½ tsp ground black pepper
- 1 tsp salt
- ½ tsp granulated garlic
- ¼ cup grated Parmesan cheese (for topping)
Instructions
- Preheat your oven to 350°F (175°C) and lightly grease a baking sheet.
- In a small bowl, beat the eggs until they’re fully mixed.
- In a food processor, combine riced cauliflower, mozzarella, Italian seasoning, pepper, salt, and garlic. Blend on low until combined well.
- Transfer the mixture into a mixing bowl and stir in the eggs until you have a cohesive dough.
- Pour the dough onto the prepared baking sheet and flatten it out evenly to about ¼-inch thickness.
- Bake for 30 minutes or until the edges turn golden and the center is firm.
- Sprinkle the top with Parmesan cheese and switch your oven to broil. Broil for 2–3 minutes until the cheese is melted and slightly browned.
- Allow to cool slightly, slice into breadsticks, and serve warm.
Nutritional Information (Per Serving)
- Calories: 165
- Fat: 10g
- Carbohydrates: 5g
- Protein: 13g
Serving Suggestions
These breadsticks pair beautifully with a homemade, sugar-free marinara sauce or a garlic butter dip. They're also an excellent companion to a hearty keto lasagna or low-carb soup.
For extra flavor, consider adding a sprinkle of crushed red pepper flakes or chopped fresh herbs like basil or parsley after baking.
Why You Should Make This Recipe
This recipe is proof that going low-carb doesn’t mean giving up your favorite flavors. The combination of cheesy, garlicky, and savory notes will satisfy even the most intense bread cravings.
Plus, it’s packed with nutrients and made with simple, wholesome ingredients. Whether you're new to keto or a seasoned low-carb pro, these cauliflower breadsticks will quickly become a go-to recipe in your kitchen.