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This high-protein Cauliflower Bread is gluten-free, low-carb, and low in calories. Use it to make nutrient-dense toast, bread for sandwiches, or a side dish for dinner.
One of the greatest struggles of a gluten-free diet is finding healthy bread recipes that taste good. This cauliflower bread is full of protein while still tasting delicious, thanks to a blend of flavorful spices. Whether you want something for breakfast, lunch, dinner, or a snack, this cauliflower bread is the perfect low-calorie bread recipe.
If you like gluten-free bread recipes, you will love my gluten-free honey oat bread and my microwave almond flour bread.
Table of Contents
Why You’ll Love This Recipe
- More Nutrition Balanced: This cauliflower bread is lower-fat, has a great ratio of macronutrients, and is lower in calories compared to other gluten-free cauliflower bread recipes.
- High Protein: The combination of egg whites and whole eggs adds a lot of protein to the bread. Each slice has 5 grams of protein!
- Versatile: Enjoy this bread as toast for breakfast, as part of a sandwich, or as a side with a bowl of low-calorie tomato soup or healthy corn chowder for your evening meal. It goes with any meal and makes a great sandwich bread or snack!
Ingredients
- Cauliflower Rice: Create cauliflower rice using a food processor or purchase riced cauliflower at the grocery store. I do not recommend using frozen for this recipe as it contains too much moisture and might not hold well.
- Eggs: A combination of egg whites and whole eggs adds protein to this bread and also acts as a leavening agent.
- Almond Flour: This gluten-free cauliflower bread uses superfine almond flour, which is rich in protein and makes a moist, tender bread.
- Garlic and Seasonings: Add an Italian seasoning blend, salt, and minced garlic to give this bread a savory flavor. You can substitute fresh garlic for garlic powder or garlic salt.
- Parmesan Cheese: Give the bread another depth of flavor with shredded parmesan cheese. It also helps hold the bread together and adds to the texture.
See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.
Variations & Dietary Modifications
- Add Different Seasonings: Substitute the garlic and Italian seasoning for everything bagel seasoning, rosemary, thyme, oregano, basil, dill, parsley, or chives.
- Try Another Cheese: Instead of Parmesan cheese, try mixing finely shredded gruyere, cheddar, or Asiago into your bread.
How to Make Cauliflower Bread
This keto cauliflower bread is a delicious gluten-free bread that’s great for breakfast, sandwiches, or with a bowl of soup. Before you make the dough, preheat your oven to 350°F and line a 9-inch by 5-inch loaf pan with parchment paper.
Step 1: Rice the Cauliflower. Pulse the cauliflower florets in a food processor until they have the consistency of rice. Microwave it for 3-4 minutes. Remove the heated cauliflower rice and allow it to fully cool. Once it’s cool, use a clean kitchen towel to squeeze out all of the excess moisture.
Step 2: Whip the Egg Whites. Separate the egg yolks and egg whites into two bowls. Use an electric hand mixer to beat the egg whites until stiff peaks form. Whisk the egg yolks separately.
Step 3: Combine. Add half of the egg whites to the egg yolks along with the almond flour, garlic, baking powder, olive oil, and salt.
Step 4: Finish the Batter. Add the cauliflower rice, Italian seasoning, cheese, and the remaining egg whites. Fold the ingredients together, being careful not to overmix them.
Step 5: Transfer to Loaf Pan. Pour the bread batter into the prepared loaf pan and sprinkle the top with fresh parsley.
Step 6: Bake the Bread. Bake the cauliflower bread for 45-50 minutes at 350°F until the bread is lightly browned on top. Cool the bread completely before slicing it.
Expert Tips
- Cool the Bread Completely: Be sure the bread is cooled completely before cutting it into slices. If the bread is warm, it will crumble and fall apart.
- Don’t Use Frozen Cauliflower: Frozen cauliflower will thaw too wet and won’t have the right consistency for this bread. It will turn out soggy if you use frozen cauliflower rice.
- Dry the Cauliflower: Squeeze out all of the moisture in the cauliflower rice. You can heat it in 1-minute intervals in the microwave after you squeeze it to dry it out more. Just be sure it is cool before mixing it with the eggs.
- Don’t Overmix: Don’t mix the bread batter too much; just fold the ingredients together. An overmixed batter will result in dense, gummy bread.
Serving Suggestions
One of the best parts of this cauliflower bread is how versatile it is. You can eat it by itself, use it to make sandwiches, or enjoy it toasted for breakfast. Make a loaf of this bread and enjoy it in a variety of ways all week long.
- Toast slices of cauliflower bread in a toaster oven and top with butter or jam to go with eggs scrambled with Greek yogurt for breakfast.
- Make a sandwich topped with a high-protein salad, like protein egg salad, buffalo chicken salad, or a cottage cheese tuna salad.
- Add pesto, tomato slices, and mozzarella cheese between two slices of bread and fry them on the stove to make an elevated grilled cheese sandwich.
Cauliflower Bread Recipe FAQs
This recipe was only tested with almond flour, so I can only attest to using almond flour for this cauliflower bread. It may work with other gluten-free flours, except for coconut flour. To use coconut flour, you need a completely different recipe. This gluten-free English muffin recipe is an alternative to this recipe that uses gluten-free oats or this almond flour bread recipe is an alternative too.
If your bread is falling apart, it’s either because it didn’t cool completely before cutting it into slices or because the cauliflower rice was too wet. Try drying the cauliflower rice out in the microwave if you try making it again.
It’s best to prepare this recipe one loaf at a time so you can control the amount of moisture in the batter. You can make multiple loaves in a row, but don’t double the recipe.
For best results, keep leftovers in the refrigerator for up to 7 days. This bread needs to be refrigerated due to the cheese. You can also freeze the bread. Cut the bread into slices, be sure it is completely cool, then wrap each piece in plastic wrap and store it in an airtight freezer-safe bag or container. To eat it warm, reheat the bread in the microwave on medium heat for 30-60 second intervals until it is heated through. Thaw frozen bread slices for 24 hours before enjoying.
Sure, you can substitute the 6 egg whites for 3 whole eggs. However, this swwap increases the calories and DECREASES the protein as 3 whole eggs have less protein than 6 egg whites. If using whole eggs, you will need a total of 6 to replace the egg whites along with the 3 whole eggs already in this recipe.
More Healthy Gluten-Free Bread Recipes
If you tried this Cauflower Bread recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Healthy Cauliflower Bread
Ingredients
- 4 cups Cauliflower Rice
- 3 Eggs
- 6 Egg Whites
- 1 1/2 cups Almond Flour
- 4 tablespoons Garlic, minced
- 1 tablespoon Baking Powder
- 5 tablespoons Extra Virgin Olive Oil
- 1 teaspoon Italian Seasoning
- 1/4 teaspoon Sea Salt
- 1/4 cup Parmesan, grated
- Parsley for garnish
Instructions
- Preheat oven to 350 F. Prepare a 9-inch x 5-inch loaf pan with parchment paper.
- Chop the cauliflower into florets if not using cauliflower rice and pulse in a food processor until it becomes a rice consistency.
- Transfer the cauliflower rice to a microwave bowl for 3-4 minutes to steam. Remove from the microwave and set aside to cool. Once cool, ring out any liquid by placing the cauliflower in a clean kitchen towel and ringing it out.
- In two separate bowls, separate the egg yolks from the egg whites. Place the egg yolks in a separate bowl and whisk. Then beat the bowl with the egg whites until stiff peaks form. I find this works better with a hand mixer, but you can mix by hand too.
- Add 1/2 the egg whites to the egg yolk bowl with the almond flour, garlic, baking powder, olive oil and salt and fold together.
- Add the cauliflower rice, Italian seasoning, cheese and remaining egg whites and fold together. Be careful to not overmix.
- Transfer the batter to the prepared loaf pan and sprinkle the top with parsley.
- Bake for 45-50 minutes or until the bread is lightly browned. Cool completely after baking before slicing and serving.
Video
Notes
- Don’t over mix the bread batter or the bread will turn out dense and gummy. Gently fold together the batter until just mixed.
- Squeeze out all of the excess moisture in the cauliflower with a clean kitchen towel or cheesecloth. Ensure the cauliflower is completely dried by heating it in the microwave in 60 second increments.
- The bread should be cooled completely before cutting it to avoid the slices crumbling apart.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Thank you Megan. I am always looking for new recipes.
bravo Meghan, this is my first time trying one of your recipes. I was very impressed.
And Yes, I am on your mailing list.