High-Protein Keto Cauliflower Cheese Bread
High-Protein Keto Cauliflower Cheese Bread
A savory loaf with melted cheese pockets — low carb, sugar-free, and ready in 70 minutes
This high-protein keto cauliflower cheese bread uses squeezed riced cauliflower, eggs, and two cheeses instead of wheat flour. The crumb stays light with golden cheese bits throughout. Each slice has 9 g of protein and 3 g net carbs.
Low carb, sugar-free, and baked as a loaf.
Why you’ll love this loaf
- 9g protein per slice
- Only 3g net carbs
- No wheat flour
- Ready in about 70 minutes
- Cheese pockets in every slice
- Toasts well the next day
Health notes
- High protein: Eggs, mozzarella, and cheddar do most of the work.
- Low carb: Cauliflower replaces bread flour.
- Sugar-free: This is a savory loaf with no sweetener needed.
- Light crumb: Dry cauliflower keeps the loaf from turning dense.
Key element — squeeze the cauliflower dry
Wet rice makes a soggy loaf. Wring it in a towel until almost no liquid comes out before mixing.
Ingredients
Loaf (12 slices)
- 3 cups riced cauliflower, cooked and squeezed dry (about 1 medium head)
- 4 large eggs
- 1½ cups shredded mozzarella
- ½ cup shredded cheddar
- ⅓ cup almond flour
- ¼ cup grated Parmesan
- 1 tsp baking powder
- 1 tsp garlic powder
- ½ tsp onion powder
- ½ tsp salt
- ¼ tsp black pepper
- 2 Tbsp chopped chives or parsley (optional)
Swaps
- Higher protein: Add 2 extra Tbsp Parmesan or a scoop of unflavored protein powder.
- Frozen cauliflower rice: Thaw, cook off moisture, then squeeze dry.
- Spicy: Add ½ tsp red pepper flakes or diced jalapeño.
- Dairy-free: This loaf relies on cheese; a dairy-free shred changes texture.
Instructions
| 1 | Dry the cauliflower. Heat the oven to 350°F (175°C). Line a 9×5-inch loaf pan with parchment. Microwave or steam the rice, cool slightly, then squeeze in a clean towel until very dry. |
| 2 | Mix. Beat the eggs. Stir in cauliflower, mozzarella, cheddar, almond flour, Parmesan, baking powder, garlic powder, onion powder, salt, pepper, and herbs. |
| 3 | Fill the pan. Spread the batter evenly. The mix will look thick, not pourable. |
| 4 | Bake. Bake 45–55 minutes until the top is deep golden and a toothpick comes out clean. Cool in the pan 15 minutes, then lift out and cool another 15 minutes before slicing. |
Pro tips
- Weigh or pack the squeezed cauliflower so the loaf is not wet.
- Don’t skip the parchment or the cheese will stick.
- Let it cool before slicing or the crumb tears.
- Toast leftover slices in a skillet with a little butter.
- A 9×5 pan gives the tall loaf in the photo.
Nutrition
| Nutrient | Per slice |
|---|---|
| Calories | 110 |
| Protein | 9g |
| Net carbohydrates | 3g |
| Total carbohydrates | 5g |
| Fiber | 2g |
| Total fat | 7g |
| Sodium | 280mg |
Estimates based on squeezed cauliflower, eggs, and cheese, divided into 12 slices. Exact numbers vary with how dry the cauliflower is and the cheese brand.
Variations
Jalapeño cheddar
Fold in diced jalapeño and extra cheddar.
Everything bagel
Sprinkle everything-bagel seasoning on top before baking.
Herb
Add rosemary or Italian seasoning to the batter.
Muffin tin
Bake as 12 muffins for 20–22 minutes.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 5 days | Keep wrapped |
| Freezer | Up to 2 months | Slice first, then freeze |
| Reheat | Toaster or skillet | Crisps the edges |
FAQ
Test your knowledge
5 quick questions about this cauliflower cheese bread
1. Protein per slice?
2. Net carbs per slice?
3. What keeps the loaf from getting soggy?
4. About how long does this take?
5. Best way to reheat leftovers?
