Name: Cheesy Cauliflower Grilled Cheese
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: American
Ingredients: 4 cups cauliflower rice (fresh or frozen); 0.5 cup shredded mozzarella cheese; 0.25 cup grated Parmesan cheese 1 large egg; 0.25 teaspoon garlic powder; 0.25 teaspoon salt; 0.25 teaspoon black pepper 1 cup shredded cheddar cheese Butter or oil spray for grilling

Craving a comforting grilled cheese but want something lighter and gluten-free? This Cheesy Cauliflower Grilled Cheese flips tradition on its head by using golden, crispy cauliflower “bread” slices to sandwich gooey melted cheese. It’s low-carb, flavorful, and packed with veggie power—making it a smart indulgence that doesn’t sacrifice taste.

Each bite offers a melty, cheesy pull with a subtle cauliflower earthiness, a dream come true for anyone watching their carbs or just looking for a fun twist on a childhood classic. Serve it up with a bowl of tomato soup or a crisp salad for a complete, satisfying meal.

Can I Use Frozen Cauliflower for Grilled Cheese?

Yes, you can! Just make sure to thaw it completely and squeeze out as much moisture as possible using a clean kitchen towel or cheesecloth. Excess water will make it difficult to form firm cauliflower “bread” slices.

Ingredients for the Cheesy Cauliflower Grilled Cheese

4 cups cauliflower rice (fresh or frozen, riced)
1/2 cup shredded mozzarella cheese
1/4 cup grated Parmesan cheese
1 large egg
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1 cup shredded cheddar cheese (for filling)
Butter or oil spray (for grilling)

How To Make the Cheesy Cauliflower Grilled Cheese

Step 1: Prep the Cauliflower Base

Preheat your oven to 425°F (220°C). Place the cauliflower rice in a microwave-safe bowl and heat for 5-7 minutes until tender. Let cool slightly, then transfer to a clean kitchen towel and squeeze out all the excess moisture—this step is crucial for holding the shape.

Step 2: Form the “Bread”

In a bowl, combine the drained cauliflower with mozzarella, Parmesan, egg, garlic powder, salt, and pepper. Mix until fully incorporated. Divide the mixture into 4 equal parts and shape into 4 squares on a parchment-lined baking sheet. Bake for 20-25 minutes until golden and firm.

Step 3: Assemble the Sandwiches

Remove cauliflower slices from the oven and let them cool for 5 minutes. Place half of the cauliflower “bread” slices on a pan or skillet over medium heat. Add shredded cheddar cheese on top, then cover with the remaining slices.

Step 4: Grill to Perfection

Spray or butter the outsides lightly and grill the sandwiches until the cheddar is fully melted and the outside is crispy and golden brown, about 3-4 minutes per side. Serve hot!

Serving and Storing Your Cauliflower Grilled Cheese

Serve these warm with a dip like marinara or alongside tomato soup. For storage, cool the sandwiches completely and refrigerate in an airtight container for up to 3 days. Reheat in a skillet or toaster oven for best results—avoid microwaving to keep the crisp texture.

Frequently Asked Questions

Can I make this dairy-free?

Yes! Use dairy-free cheese substitutes for both the cauliflower “bread” and the filling.

How do I rice cauliflower at home?

Simply pulse fresh cauliflower florets in a food processor until they resemble rice grains.

Can I freeze the cauliflower bread?

Yes, bake and cool the cauliflower slices, then freeze between layers of parchment. Reheat in a toaster oven.

What’s the best cheese for the filling?

Cheddar melts beautifully, but you can try gouda, Monterey Jack, or even a spicy pepper jack for variety.

Is this recipe keto-friendly?

It is! The low-carb cauliflower base makes it perfect for ketogenic diets.

Want More Low-Carb Comfort Food Ideas?

If you loved this Cheesy Cauliflower Grilled Cheese, try these crave-worthy dishes too:

Cheesy Cabbage Casserole for a warm, bubbling bake.
Buffalo Roasted Cauliflower to spice things up.
Creamy Garlic Chicken Breasts if you’re in the mood for a protein-packed dinner.
Giant Zucchini Parmesan for a veggie-packed main dish.
Healthy Mediterranean Salmon Dinner for a refreshing, light option.

📌 Save this Cheesy Cauliflower Grilled Cheese to your Pinterest comfort food board so it’s ready next time a craving hits.

Let me know how yours turned out in the comments! Did you swap in a spicy cheese or sneak in some extra herbs? I love hearing your tasty twists. And if you’re looking for more ideas, visit my Pinterest board at Nina Dishes where I post daily inspiration.

Cheesy Cauliflower Grilled Cheese

Author: Nina Klatten
Total Time: 40 minutes
Yield: 2 sandwiches

Print Recipe

Description

A low-carb twist on a classic comfort food, this Cheesy Cauliflower Grilled Cheese swaps bread for crispy, cheesy cauliflower slices and delivers gooey goodness in every bite. Perfect for gluten-free, keto, or veggie-packed meals.

Ingredients

4 cups cauliflower rice (fresh or frozen)

0.5 cup shredded mozzarella cheese

0.25 cup grated Parmesan cheese

1 large egg

0.25 teaspoon garlic powder

0.25 teaspoon salt

0.25 teaspoon black pepper

1 cup shredded cheddar cheese

Butter or oil spray for grilling

Instructions

1. Preheat oven to 425°F (220°C). Microwave cauliflower rice for 5–7 minutes until soft. Cool slightly, then squeeze out all moisture using a kitchen towel.

2. In a bowl, mix cauliflower with mozzarella, Parmesan, egg, garlic powder, salt, and pepper. Form into 4 square patties on parchment-lined baking sheet.

3. Bake for 20–25 minutes or until golden and firm. Let cool for 5 minutes.

4. In a skillet, layer cheddar between two cauliflower slices. Lightly butter or spray outsides and grill over medium heat until golden brown and cheese is melted—about 3–4 minutes per side.

5. Serve hot, optionally with tomato soup or dipping sauce.