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8 servings
Prep Time:
10 mins
Cook Time:
40 mins
Meal Types:
Side Dishes
Breads & Baked Products
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Cauliflower Cheese Sticks

You don't need bread to have cheese sticks.



  1. Preheat oven to 350 °F (175 °C).
  2. Wash and then rice the cauliflower. All ricing means is to grate so just grate it with a cheese grater.
  3. Place riced cauliflower in a microwave bowl, and microwave for 5 minutes until it is soft.
  4. While the cauliflower is in the microwave, heat oil in a small skillet over medium-low heat and add garlic. Saute until soft. In the cauliflower bowl add and mix with the warmed cauliflower the egg white, garlic, Italian seasoning, and 1/4 cup mozzarella cheese.
  5. Spread mixture onto a baking pan with parchment paper on it. Then form it into a little rectangle or the form of the pan it is on.
  6. Bake 30 minutes, or until golden brown. Remove from oven, flip over, and sprinkle remaining cheese on top. Bake for an additional 10 minutes, or until cheese is golden brown.
  7. Allow to cool, cut into 8 equal pieces and serve.
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This recipe is AWESOME! I did have to swap in non-fat cheese for the full-fat so it would work with AHA diet guidelines (full-fat cheese and high blood cholesterol don't play well together), and I added some onions (just because I like onions!). I formed the "bread" into eight little rectangles to maximize the super yummy crispy edges. The parchment paper helps it crisp up nicely. This stuff is very, very good! I'll absolutely be making this again.


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Nutrition summary:

There are 47 calories in 1 serving of Cauliflower Cheese Sticks.
Calorie break-down: 39% fat, 33% carbs, 27% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 20
Calories 47
% Daily Values*
Total Fat 2.21g 3%
  Saturated Fat 1.022g 5%
  Polyunsaturated Fat 0.186g  
  Monounsaturated Fat 0.881g  
Cholesterol 6mg 2%
Sodium 72mg 3%
Potassium 233mg  
Total Carbohydrate 4.24g 1%
  Dietary Fiber 1.8g 7%
  Sugars 1.83g  
Protein 3.47g  
Vitamin A 10% Vitamin C 448%
Calcium 42% Iron 19%
of RDI*
(47 calories)
2% of RDI
Calorie Breakdown:
Carbohydrate (34%)
Fat (39%)
Protein (27%)
* Based on a RDI of 2000 calories