Gluten Free, Grain Free Cheesy Garlic Cauliflower Bread Sticks

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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.”

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 Time20 mins
Cook Time20 mins
Total Time40 mins
Course: Appetizer, Side Dish
Cuisine: Universal
Keyword: Gluten-Free, Keto, Kid-Friendly, Vegetarian
Servings: 8 people
Calories: 195kcal


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!


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

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32 Comments on "Gluten Free, Grain Free Cheesy Garlic Cauliflower Bread Sticks"

  1. Meegan  October 4, 2012

    What's the nutritional count for this? Looks AMAZING!

  2. kelly  October 21, 2012

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

  3. Florence  November 2, 2012

    Do you know the calories ,fat ,and fiber counts?

  4. Con  November 4, 2012


    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.



  5. Patty Gurley  November 6, 2012

    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.

    • Skinny Ms.  November 6, 2012

      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!

  6. Kerry  January 4, 2013

    I can't seem to see the recipe anymore. Can someone please share it with me?

  7. Skinny Ms.  January 8, 2013

    Katherine, Here you go

  8. Robin  August 7, 2013

    I made this and I put the left over cauliflower (1 cup each) into ziploc baggies and froze it 🙂

  9. Debi  August 7, 2013

    What is riced cauliflower?

    • Skinny Ms.  August 8, 2013

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

  10. Julie  August 7, 2013

    Do you think the Daiya cheese would work for this to make it dairy free?

    • Skinny Ms.  August 8, 2013

      Julie, I haven’t tried the vegan version but would love to know the results if you do? 🙂

      • Julie  August 8, 2013

        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 🙂

  11. Karen  August 8, 2013

    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!

  12. Skinny Ms.  August 9, 2013

    kristin, I used an 18″ x 13″ half sheet.

  13. Mary Hommel  October 5, 2013

    can you use frozen cauliflower?

    • Skinny Ms.  October 6, 2013

      Mary, Should be fine once it’s thawed.

    • SkinnyMs  March 3, 2014

      Yes, you can.

  14. nursenjm  October 21, 2013

    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

  15. Deb  March 23, 2014

    My only complaint…..could not stop eating it

  16. Dave  September 1, 2014

    Did you squeeze excesss moisture out of the cauliflower before mixing with the other ingredients?

    • SkinnyMs  September 2, 2014

      Dave, Yes, you should definitely squeeze out any excess moisture. Thanks for the question!

  17. Amy  November 24, 2014

    Could this be frozen and reheated for a meal at a later date?

    • SkinnyMs  November 25, 2014

      Amy, Yes this can be frozen and reheated.

  18. Muggy  February 8, 2017

    Squeezings excess water out before cooking should be part of the directions.

  19. Marie  January 11, 2018

    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 !

  20. Allie  March 19, 2019

    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!

    • Nichole Furlong  March 21, 2019

      Thanks for the tip, Allie!


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