Cauliflower Grilled Cheese


grilled cheese

Cauliflower Grilled Cheese

Saw this recipe on the Morning Show the other day and was like, “no way can this be good”. Not much beats a warm grilled cheese and tomato soup on these seemingly endless snowy, winter days. But we had a head of cauliflower begging to be made into grilled cheese. 

Within the hour, we were able to recreate a favorite comfort food with less than half the calories. (PS did you know one piece of grilled cheese (2 pieces of bread) packs 700+ calories?! I’m not a calorie counter but I could think of a few other treats I’d risk for 700 calories…Cheesecake anyone?)

Course Main Course
Cuisine Gluten Free
Keyword gluten free recipes
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Calories 310 kcal


  • Avocado oil cooking spray
  • 1 head cauliflower cut into florets
  • 2 teaspoons extra virgin olive oil
  • 3 tablespoons grated Parmesan
  • 1 cup grated reduced-fat sharp cheddar cheese divided
  • 1 egg lightly beaten
  • 1 egg white
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • 4 slices tomato


  1. Preheat the oven to 450˚. Line a large rimmed baking sheet with parchment paper and spray with cooking spray. Set aside.

  2. In a food processor, grind cauliflower so it resembles rice.
  3. Heat olive oil in a large non-stick skillet over medium-high heat. Add cauliflower and sauté for 10 to 15 minutes to get all the moisture out (that way, dough is not too wet). Let cool for a few minutes. (I put mine in the freezer for a few minutes to speed the process)
  4. In a large bowl, combine Parmesan and ½ cup grated cheddar cheese, egg, egg white, kosher salt and black pepper. Add cooled cauliflower and mix well.
  5. Divide cauliflower mixture into 4 equal portions and flatten into “bread slices” on prepared baking sheet.  Bake for 10 minutes. Carefully flip with a spatula, and bake for another 5 minutes. Remove from oven and let cool for a few minutes.
  6. Top each of the “bread slices” with sliced tomato and 2 tablespoons of grated cheddar cheese. Put the baking sheet back in the oven for 3 to 4 minutes. Remove from oven and let cool for a minute. Enjoy with a knife and fork or stack them like you normally would!

Recipe Notes

To avoid the burnt edges, try to keep a consistent texture when patting the dough into squares.