Craving breadsticks on a ketogenic diet? These Garlic-Cauliflower Breadsticks are here to satisfy that craving—without the carbs. Made with riced cauliflower, Parmesan cheese, and garlic, this recipe offers a deliciously cheesy, crispy alternative to traditional breadsticks.
Each serving has just 1g of net carbs, making it ideal for anyone looking to cut carbs while still enjoying comfort food. With only 10 minutes of prep and 20 minutes of baking, these are perfect for a quick snack or party appetizer.
Why Cauliflower Breadsticks Work on Keto
Cauliflower is a keto superfood. It’s low in carbs but high in fiber, vitamins C, K, and B6, and it’s incredibly versatile. According to the USDA, 100 grams of cauliflower contains only about 3g of net carbs, making it an excellent base for keto-friendly recipes like this one.
Combining cauliflower with Parmesan cheese not only boosts the flavor but also adds protein and healthy fats. Cheese is a keto staple and is packed with calcium and conjugated linoleic acid (CLA), which research has shown may help with fat loss (source).
Ingredients
- 2 cups grated cauliflower, riced
- ½ cup grated Parmesan cheese, divided
- 1 garlic clove, minced
- ¼ tsp salt
- 2 tsp chopped fresh herbs (parsley or basil work well)
- 1 egg
- 2 tbsp coconut flour
- ½ cup marinara sauce (no sugar added)
Instructions
- Preheat oven to 450°F (232°C). Line a baking sheet with parchment paper.
- Steam the riced cauliflower for about 5 minutes until tender but not mushy.
- Place the steamed cauliflower in a cheesecloth or clean towel and squeeze out as much moisture as possible. This is crucial for the best texture.
- In a large bowl, mix the cauliflower, ¼ cup Parmesan cheese, garlic, salt, chopped herbs, egg, and coconut flour until a dough-like mixture forms.
- Spread the mixture into a rectangle about ½-inch thick on the lined baking sheet.
- Bake for 15 minutes, or until the edges start to brown.
- Remove from oven, brush with marinara sauce, and sprinkle the remaining ¼ cup Parmesan cheese over the top.
- Return to the oven and bake for an additional 5 minutes or until the cheese begins to brown.
- Let cool for a few minutes, slice into breadsticks, and serve.
Nutritional Information (Per Serving)
- Calories: 63
- Fat: 4g
- Carbs: 1g
- Protein: 5g
Serving Ideas
Pair these breadsticks with a sugar-free marinara sauce for dipping or serve them as a savory side to your favorite keto pasta substitute like spiralized zucchini or shirataki noodles.
These are also a fantastic addition to any appetizer platter or party spread, offering a healthier, low-carb option for guests.
Final Thoughts
Eating keto doesn’t mean giving up your favorite comfort foods. These Garlic-Cauliflower Breadsticks are a prime example of how you can enjoy cheesy, garlicky goodness without derailing your low-carb lifestyle. Try them today and discover how tasty keto can be!