Cauliflower "Toast"

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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.

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Prep Time:
30 mins
Additional Time:
15 mins
Total Time:
45 mins
Servings:
4
Yield:
8 toasts

Ingredients

  • 5 cups cauliflower florets (about 1 pound)

  • 1 cup shredded Cheddar cheese

  • 1 large egg, beaten

  • ¼ teaspoon ground pepper

  • teaspoon salt

Directions

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

  2. 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.

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

Tips

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

Nutrition Facts (per serving)

166 Calories
11g Fat
8g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 166
% Daily Value *
Total Carbohydrate 8g 3%
Dietary Fiber 3g 10%
Total Sugars 3g
Protein 11g 21%
Total Fat 11g 14%
Saturated Fat 6g 30%
Cholesterol 75mg 25%
Vitamin A 419IU 8%
Vitamin C 65mg 72%
Folate 90mcg 22%
Sodium 315mg 14%
Calcium 238mg 18%
Iron 1mg 4%
Magnesium 29mg 7%
Potassium 441mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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