Gluten Free, Grain Free Cheesy Garlic Cauliflower Bread Sticks

No ratings yet

Try this instead of take-out!

This special recipe was created by Christi Silbaugh; author of Mom, What’s For Dinner. “When I found out my daughter had Celiac Disease, which meant she could not eat any Gluten when she was 16 years old. I have always been a foodie. I love gourmet food. I love to cook from scratch, so I got busy learning how to cook for her special diet.”

No ratings yet

Gluten Free, Grain Free Cheesy Garlic Cauliflower Bread Sticks

These cauliflower bread sticks are cheesy and absolutely delicious, plus they are perfect for those who eat gluten-free or keto.
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Yield 8 people
Serving Size 2 sticks
Course Appetizer, Side Dish
Cuisine Universal


Bread Stick Ingredients

  • 1 cup cauliflower cooked
  • 1/2 cup mozzarella cheese shredded
  • 1/2 cup parmesan cheese
  • 1 egg beaten
  • 1 teaspoon dried oregano
  • 1/2 teaspoon crushed garlic
  • 1/2 teaspoon garlic salt
  • olive oil

Topping Ingredients

  • 2 garlic cloves finely minced
  • 1/4 cup parmesan cheese grated
  • 1/4 cup mozzarella cheese grated
  • marinara sauce optional for dipping


  • Preheat oven to 450 degrees.
  • Chop the cauliflower florets into chunks and steam them in a steamer or on the stove until slightly soft for 15 minutes. Place in a ricer or grate until a rice like consistency.
  • One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

To Make the Bread

  • Prepare your baking stone or sheet by spreading a small amount of olive oil on it and top with parchment paper.
  • In a medium bowl, stir together 1 cup cauliflower, egg, Parmesan and Mozzarella. Add oregano, crushed garlic and garlic salt, stir.
  • Transfer to the baking stone or sheet, and using your hands, pat out into a large rectangle.
  • Bake at 450 degrees for 15 minutes.
  • Remove from oven.
  • Spread the minced garlic over baked cauliflower bread and top with Parmesan and Mozzarella cheeses.
  • Place back in the 450 degree oven until all cheese is melted.
  • Slice and Serve!

Nutrition Information

Serving: 2sticks | Calories: 195kcal | Carbohydrates: 3.7g | Protein: 17.8g | Fat: 12.5g | Saturated Fat: 7.9g | Cholesterol: 63mg | Sodium: 428mg | Fiber: 0.6g | Sugar: 0.7g |
SmartPoints (Freestyle): 6
Keywords Gluten-Free, Keto, Kid-Friendly, Vegetarian

Have you made this recipe?
Tag @skinnyms on Instagram or hashtag it #skinnyms

Join Christi on Facebook or Twitter for more delicious recipes.


This post may include affiliate links.

Guest Contributor

More by


  1. This was awesome. Had family over for dinner they loved it and thought it was just normal garlic bread… yummmm

  2. Hi!

    Made this for dinner tonight and it turned out to be delicious!

    One thing though…I do not recommend following the directions involving the parchment paper and the olive oil…created a terrible burning/chemical smell in the kitchen. We ended up removing the parchment paper and placing it directly on the tray…that's when things went in the right direction!!

    All in all, quite delicious, and with minimizing some of the cheese, it is a healthy dinner! Will make it again.



  3. I did mine on parchment paper on a cookie sheet. Did not put the olive oil between because just didn't see what good it would do. It was just a bit soggy – do you think I under cooked? It was an amazing recipe – but want to get it right. I patted it to between 1/4 to 1/8 inch thick.

    1. Patty, I'd recommend cooking a bit longer. The crust should be nice and crusty without being soggy. The olive oil actually helps make it a little more on the crispy side. Keep us posted!

    1. Debi, It just means, adding to a food processor or grating until the cauliflower is a rice like consistency.

      1. Won't be vegan since I will still use the eggs, just dairy free – however will give it a shot and post after I go to the store and get the ingredients! Thx ๐Ÿ™‚

  4. I tried this tonight — used it as pizza crust. Family LOVED it — said they MUCH PREFER it to typical (grain) gluten-free crusts. Want me to make it again tomorrow! Thanks for the great recipe!

  5. Oh MY!! Added some fresh basil, just because we have some growing… they really didn't need any topping, so yummy. put a pan on top and flipped it over when it was almost done to help crisp up both sides.
    Didn't know how thick to make it, tried about 1/2", it shrank down thinner. THANKS

  6. They sell riced cauliflower in Costco & Trader Joe super Mkt they also sell a gluten free pizza crust All made & will try to use that as a base for the garlicky cheesy bread stick recipe! Thank you !

  7. FYI, forgetting about your cauliflower and letting it get a bit too soft isn’t a good idea! I ended up with a puree instead of a rice, and the end result really wasn’t that great. Next time I try this, will not be multitasking!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating