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2 Ratings
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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.

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

2 toasts
166 calories; protein 10.6g; carbohydrates 7.7g; dietary fiber 2.7g; sugars 2.7g; fat 11g; saturated fat 5.9g; cholesterol 74.5mg; vitamin a iu 419.1IU; vitamin c 64.5mg; folate 89.8mcg; calcium 237.7mg; iron 0.8mg; magnesium 29.4mg; potassium 440.6mg; sodium 315mg; thiamin 0.1mg.

1 1/2 vegetable, 1 high-fat protein, 1/2 medium-fat protein