Crispy Cauliflower Cheese Sandwich
Savor the deliciousness of this Crispy Cauliflower Cheese Sandwich, a creative and healthier twist on the classic grilled cheese. Perfectly seasoned cauliflower forms the 'bread' that cradles gooey melted cheddar, delivering comfort food without the carbs. This recipe is not only simple and quick to prepare, but it's also an excellent way to sneak in some veggies and satisfy your cheesy cravings. Whether enjoyed as a nutritious lunch or a delightful snack, these sandwiches are sure to impress both adults and kids alike!
2
Servings
300
Calories
6
Ingredients
Ingredients
Cauliflower Rice
20 ounces ((about 6 cups, cooked))
Eggs
2 ((beaten))
Parmesan Cheese
1/3 cup ((grated))
Kosher Salt
1 teaspoon ((to taste))
Black Pepper
1 teaspoon ((to taste))
Shredded Cheddar Cheese
1 1/4 cups ((for the filling))
Instructions
1
Preheat your oven to 450°F (232°C).
2
In a large microwave-safe bowl, place the cauliflower rice. Cover it tightly with plastic wrap and microwave on high for 6 to 8 minutes, stirring every 2 minutes, until the cauliflower is tender.
3
Once cooked, let the cauliflower cool slightly. Transfer it to a clean kitchen towel and wring out as much excess moisture as possible. This step is crucial to achieving a crispy texture.
4
In a mixing bowl, combine the drained cauliflower rice, eggs, and grated parmesan cheese. Season the mixture with kosher salt and black pepper, mixing thoroughly to ensure even distribution.
5
Line a baking sheet with parchment paper and lightly coat it with non-stick cooking spray to prevent sticking.
6
Divide the cauliflower mixture into four equal portions. With your hands, shape each portion into a slice resembling bread, ensuring even thickness.
7
Place the formed cauliflower slices on the prepared baking sheet and bake for 20 minutes, or until they turn a lovely golden brown.
8
Take the baking sheet out of the oven, and sprinkle shredded cheddar cheese evenly on top of two of the cauliflower slices.
9
With a spatula, carefully place the remaining two cauliflower slices on top of the cheese-covered pieces to form sandwiches.
10
Return the baking sheet to the oven and bake for an additional 3 minutes, or until the cheddar cheese has melted and is bubbling.
11
Let cool for a moment before slicing the sandwiches in half. Enjoy your Crispy Cauliflower Cheese Sandwiches!
Nutrition Information
18g
Fat
15g
Carbs
20g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is a Crispy Cauliflower Cheese Sandwich?
It is a creative, healthier, and low-carb twist on the classic grilled cheese where seasoned cauliflower forms the 'bread' slices.
How many calories are in one serving?
Each serving contains approximately 300 calories.
Is this recipe suitable for a low-carb diet?
Yes, with only 15g of carbohydrates per serving, it is a great low-carb alternative to traditional sandwiches.
What are the main ingredients for the cauliflower crust?
The crust is made from cauliflower rice, eggs, and grated parmesan cheese.
How much protein is in this sandwich?
Each serving provides 20g of protein.
What temperature should I set my oven to?
The oven should be preheated to 450°F (232°C).
How do I prepare the cauliflower rice for the mixture?
Microwave the cauliflower rice in a covered bowl for 6 to 8 minutes until tender, then wring out excess moisture using a kitchen towel.
Why is it important to wring out the cauliflower moisture?
Wringing out the moisture is a crucial step to ensure the cauliflower 'bread' achieves a crispy texture.
What kind of cheese is used for the filling?
The recipe calls for 1 1/4 cups of shredded cheddar cheese for the filling.
How many servings does this recipe yield?
This recipe makes 2 servings.
How long do the cauliflower slices need to bake initially?
The cauliflower slices should bake for 20 minutes until they turn golden brown.
How do I assemble the sandwiches?
Sprinkle cheddar on two slices, then use a spatula to place the remaining two cauliflower slices on top.
How long does the cheese take to melt in the oven?
After assembly, bake the sandwiches for an additional 3 minutes until the cheese is melted and bubbling.
What seasonings are used in this recipe?
The mixture is seasoned with 1 teaspoon of kosher salt and 1 teaspoon of black pepper.
Is this recipe vegetarian?
Yes, this is a vegetarian-friendly recipe.
How many eggs are needed?
The recipe requires 2 beaten eggs.
What is the fat content per serving?
There are 18g of fat per serving.
Can I use a baking sheet without parchment paper?
It is recommended to use parchment paper and non-stick spray to prevent the cauliflower from sticking.
How much cauliflower rice is required?
You will need 20 ounces of cauliflower rice, which is about 6 cups when cooked.
How much parmesan cheese is in the crust?
The crust uses 1/3 cup of grated parmesan cheese.
Should I let the sandwiches cool before eating?
Yes, let them cool for a moment before slicing them in half to serve.
Can kids enjoy this recipe?
Absolutely! It is a kid-friendly way to sneak more vegetables into a meal.
Is this considered comfort food?
Yes, it delivers the gooey, cheesy satisfaction of comfort food with a nutritious twist.
How do I shape the cauliflower mixture?
Divide the mixture into four equal portions and shape them by hand into slices resembling bread.
What is the total number of ingredients?
There are 6 primary ingredients in this recipe.
Can this be eaten as a snack?
Yes, it works perfectly as either a nutritious lunch or a delightful snack.
What is the preparation for the parmesan cheese?
The parmesan cheese should be finely grated.
Does this recipe contain fiber information?
The provided data does not specify the exact fiber count, though cauliflower is naturally a source of fiber.
Is the salt and pepper amount adjustable?
Yes, the 1 teaspoon measurements for salt and pepper can be adjusted to your personal taste.
How often should I stir the cauliflower while microwaving?
You should stir the cauliflower every 2 minutes while it is in the microwave.