Low-Carb Cauliflower Bread
Low-Carb Cauliflower Bread
Low carb • Sugar-free grated cauliflower loaf — 35 minutes, ten slices
This is low-carb cauliflower bread, not a wheat sandwich loaf. Grated cauliflower, eggs, cheese, and a little almond flour bake into a pale gold slice with a tender crumb, like the grater, the batter bowl, and the cut loaf in the photo. Thirty-five minutes. No wheat flour, no sugar.
Ten slices. Squeeze the cauliflower dry. That one step is the loaf.
Why you’ll love this loaf
- 5g protein per slice — eggs and cheese
- 3g net carbs — cauliflower, not wheat flour
- About 35 minutes, one pan
- Pale gold crumb, clean slice, like the photo
- No boxed mix, no sugar
- It toasts the next day without falling apart
Health notes
- Protein: Eggs and cheese. This is bread, not a protein bar.
- Lower carb than sandwich bread: Cauliflower instead of wheat. Close to keto-zero at 3g net.
- Ten slices: Macros are per slice, not the loaf.
- Wheat flour will jump the carbs. Stay with squeezed cauliflower.
Key element — grate, squeeze dry, do not overmix
Wet cauliflower bakes into a soggy brick. Grate it, like the photo, then wring it in a towel until almost no water comes out. Stir eggs, cheese, and almond flour just until combined. Bake until the top is gold and the crumb looks like the slice in the photo.
Ingredients
Loaf (10 slices)
- 1 medium head cauliflower, grated (about 4 cups packed, then squeezed)
- 3 large eggs
- 1 cup shredded mozzarella
- 1/4 cup grated Parmesan
- 1/4 cup blanched almond flour
- 1 tsp baking powder
- 1/2 tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp black pepper
Swaps
- Bag riced cauliflower: Use 4 cups, thawed and squeezed the same way.
- Cheddar: Swap half the mozzarella.
- Wheat flour: Skip it. That is how carbs jump.
Instructions
| 1 | Grate. Grate the cauliflower on the large holes, like the photo. Microwave 4 minutes, then cool. |
| 2 | Squeeze. Wring the cauliflower in a clean towel until almost no water comes out. This step is the loaf. |
| 3 | Mix. Stir eggs, mozzarella, Parmesan, almond flour, baking powder, garlic powder, salt, and pepper. Fold in the dry cauliflower, like the batter bowl in the photo. |
| 4 | Pan. Heat oven to 375 F (190 C). Line a small loaf pan with parchment. Spread the batter in even. |
| 5 | Bake. Bake 18 to 22 minutes until the top is gold and a toothpick comes out clean, like the photo. Cool 15 minutes. Ten slices. One slice is one serving. |
Pro tips
- Squeeze until dry. Wet cauliflower is a soggy loaf.
- Do not skip the cheese. It is the binder.
- Cool before you slice or the crumb tears.
- Toast leftovers. The next-day slice is better than day one.
- No wheat flour. That is how 3g net stays 3g net.
Nutrition
| Nutrient | Per slice (1 of 10) |
|---|---|
| Calories | 85 |
| Protein | 5g |
| Net carbohydrates | 3g |
| Total carbohydrates | 5g |
| Fiber | 2g |
| Total fat | 5g |
| Sodium | 220mg |
Estimates with squeezed cauliflower, eggs, cheese, and almond flour. Wheat flour will raise carbs. This is a lower-carb loaf, close to keto-zero.
Variations
Herb
Add 1 tsp Italian seasoning to the batter.
Jalapeño cheddar
Fold in 2 Tbsp minced jalapeño and swap half the mozzarella for cheddar.
Flatbread
Spread the batter on a sheet and bake 15 minutes. Cut squares.
Seeded top
Press sesame or everything-bagel seasoning on the loaf before it bakes.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | Best toasted | After a 15-minute cool so the crumb sets |
| Refrigerator | Up to 4 days | Toast slices before you eat |
| Freezer | Up to 1 month | Wrap slices. Toast from frozen |
FAQ
Test your knowledge
5 quick questions about this bread
1. Protein per slice?
2. Net carbs per slice?
3. How many slices in a loaf?
4. Why squeeze the cauliflower dry?
5. Why skip wheat flour?
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