Cauliflower Crust Grilled Cheese

Um, I’m about to be your favorite person ever!  HEALTHY GRILLED CHEESE!!!

I made this grilled cheese sandwich by making a cauliflower crust, and then did everything in the oven. You know what that means? OH MY GOSH, SOOOOO MUCH GOODNESS! For starters, anyone that is gluten free — you can enjoy grilled cheese again! Second, oh my word, this is delicious! You will not know that the crust/bread is cauliflower and not regular bread! Need more reasons why this is so great? Ummm…cauliflower means major health benefits! Some health benefits of cauliflower are:

  • Anti-inflammatory
  • Keeps your digestive tract healthy
  • Excellent for immunity
  • Great for youthful skin and hair
  • Good for brain function
  • Natural Diuretic
  • Helps prevent diabetes
  • Reduces bad cholesterol
  • Good for healthy bones
  • Anti-Cancer
  • Heart healthy
  • Nutrient dense

Told you – Healthy grilled cheese!  Of course, I may have overindulged a bit in terms of how much cheese I put on there (don’t judge me), but in general, these grilled cheese sandwiches are super good for you! Let’s get to the recipe!


Ingredients: (makes 1 sandwich)

  • 1/2 head of cauliflower, cut into florets
  • 1.5 ounces soft goat cheese (if you don’t like goat cheese, you can use 1/4 cup parmesan cheese instead here)
  • 1 egg
  • pinch of each of the following: garlic granules, dried oregano, dried basil, dried parsley, sea salt
  • slices of cheese (enough to cover one of the slices of “bread” you make – I used Goat’s milk cheddar)


1.) Preheat the oven to 450 degrees, and line a baking sheet with parchment paper. Place the cauliflower florets in the bed of a food processor, and process on high until the cauliflower has a rice-like consistency.

2.) Transfer the cauliflower rice to a sauce pan, and heat over medium heat, stirring occasionally, for 5-10 minutes.  Remove from heat and let cool.

3.) Once the cauliflower has cooled, wrap in a thin dishtowel, or cheese cloth, and wring out as much moisture as humanely possible (the more moisture you can get out, the better the “bread” will turn out).

4.) Place the wrung out cauliflower in a small bowl along with all the other ingredients (except the cheese slices).  Stir to combine completely.

5.) Split the mixture in half, and place each half on the prepared baking sheet.  Use your hands to shape each half into a square, or slice of bread shape. Bake in the oven for 15-17 minutes, at 450 degrees, until the bread is slightly browned and cooked through.

6.) Remove from the oven and place the cheese slices on one of the pieces of bread.  Use a spatula to gently flip the other piece of bread on top of the the one with the cheese slices.

7.) Place back in the oven and bake for an additional 5 minutes until the cheese is all melted and gooey and amazing.

8.) Use a spatula to transfer to a plate to serve.


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