Cauliflower Grilled Cheese Sandwiches


Turn a comfort food classic into a healthier low-carb version packed with veggies. We use cauliflower rice to make gluten-free toast that holds together this green chile grilled cheese sandwich for a delicious and healthy dinner.

Prep Time:
40 mins
Additional Time:
20 mins
Total Time:
1 hrs
4 sandwiches


  • 5 cups cauliflower florets (about 1 pound)

  • 1 cup shredded Cheddar cheese

  • 1 large egg, beaten

  • ¼ teaspoon ground pepper

  • teaspoon salt

  • 1 medium poblano or bell pepper, seeded and cut into 4 wide strips

  • 1 small onion, cut into 1/4-inch slices

  • 2 teaspoons extra-virgin olive oil

  • 4 (1/2 ounce) slices melty cheese like Monterey Jack or fontina


  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. Toss pepper and onion with oil on a large rimmed baking sheet. Bake the cauliflower squares and the vegetables, switching the pans in the oven halfway through, until the cauliflower is browned and crispy around the edges and the vegetables are soft, 20 to 25 minutes.

  4. Lightly oil a large nonstick skillet; heat over medium heat. Chop the peppers and onions. Place about 1/4 cup pepper mixture and a slice of cheese on one cauliflower "toast." Top with a second cauliflower "toast." Repeat with the remaining cauliflower toasts, vegetables and cheese. Cook, turning once, until the cheese is melted, about 4 minutes total.

    Cauliflower Grilled Cheese Sandwiches

Nutrition Facts (per serving)

126 Calories
9g Fat
4g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 126
% Daily Value *
Total Carbohydrate 4g 2%
Dietary Fiber 1g 5%
Total Sugars 2g
Protein 7g 15%
Total Fat 9g 12%
Saturated Fat 5g 24%
Cholesterol 40mg 13%
Vitamin A 623IU 12%
Vitamin C 41mg 45%
Folate 44mcg 11%
Sodium 198mg 9%
Calcium 188mg 14%
Iron 1mg 3%
Magnesium 17mg 4%
Potassium 216mg 5%

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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