Looking for a low-carb way to enjoy toast in the morning? Try these toasts made from cauliflower rice, egg and cheese. Make a big batch to keep in your freezer for an easy breakfast or healthy base for a sandwich (like grilled cheese!) any time.

Carolyn Casner
Source: EatingWell.com, November 2018


Recipe Summary

30 mins
45 mins


Ingredient Checklist


Instructions Checklist
  • Place oven racks in upper and lower thirds of oven. Preheat to 425 degrees F. Line one large baking sheet with parchment paper.

  • Place cauliflower in a food processor. Process until finely grated. Transfer to a microwave-safe bowl. Cover loosely and microwave on High for 3 minutes. Let cool slightly. Transfer the cauliflower to a clean kitchen towel and wring out excess moisture. Return to the bowl and stir in Cheddar, egg, pepper and salt until thoroughly combined. Using about 1/4 cup of the cauliflower mixture for each, create eight 3-inch squares on the prepared baking sheet.

  • Bake until the toasts are browned and crispy around the edges, 22 to 25 minutes.


To make ahead: Freeze baked toasts between layers of wax or parchment paper in an airtight container for up to 3 months.

Nutrition Facts

166 calories; protein 10.6g 21% DV; carbohydrates 7.7g 3% DV; dietary fiber 2.7g 11% DV; sugars 2.7g; fat 11g 17% DV; saturated fat 5.9g 30% DV; cholesterol 74.5mg 25% DV; vitamin a iu 419.1IU 8% DV; vitamin c 64.5mg 108% DV; folate 89.8mcg 22% DV; calcium 237.7mg 24% DV; iron 0.8mg 5% DV; magnesium 29.4mg 11% DV; potassium 440.6mg 12% DV; sodium 315mg 13% DV; thiamin 0.1mg 8% DV.

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The first step specifically says to put the oven racks in the upper and lower thirds of the oven but the last step doesn't say which rack to bake on? Read More