RECIPES,  Side Dishes

Keto Cauliflower Sandwich Thins

November 15, 2019 /

Dear friends, I’ve been an (on and off) follower of the Ketogenic diet (high fat, low carbohydrate and moderate protein) for about a decade. I try to substitute as many higher carb items in my diet with keto-friendly, low carb options whenever possible. Bread is something that is very difficult to emulate in low carb form, but I do think that these cauliflower sandwich thins are a decent stand-in for bread slices. They have about 65 calories each, with 2 net carbs.

Scroll down to the end of the post for the printable recipe.

I use them to make “BLT” sandwiches, mini pizza rounds and avocado “toast.” However, since they contain cheese, I wouldn’t use them for “sweet” treats such as peanut butter and jelly sandwiches. Several companies are selling similar products at an exorbitant price. These are ridiculously easy and economical to make and they freeze beautifully. I usually make several batches at one time. Please scroll down to the end of the post for the printable recipe. I’ve also linked the “muffin top” baking pans that I use to prepare this recipe here. You absolutely don’t have to use them, but it does make the process a bit easier.

(Disclaimer: I do not purport to be a nutrition expert. Please consult your physician before starting any new diet).

Keto Cauliflower Sandwich Thins

This is a low-carb, high fat recipe for cauliflower sandwich thins that can take the place of bread if you are following a low carb/ketogenic diet. Each thin is 65 calories and contains 2 net carbs. I usually make several batches at one time and freeze them for later use.
I use them to make sandwiches with my choice of filling or mini pizzas ( with pizza sauce, shredded cheese and pepperoni slices) that you can heat in a toaster oven or microwave.
Print Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Servings 6
Calories 65 kcal

Equipment

  • "Muffin Top" pan (6 cavity)- optional. Or parchment paper.

Ingredients
  

  • 3 cups defrosted frozen riced cauliflower (I use "Green Giant" riced cauliflower)
  • 1 egg
  • 1 egg yolk
  • 1/2 cup grated parmesan cheese
  • 1/2 tspn Italian seasoning

Instructions
 

  • Preheat oven to 400° F. Place the 3 cups of defrosted riced cauliflower into a colander and allow water to drain out. I also press sheets of paper towel over the cauliflower to remove more water. You don't need to remove all of the liquid.
  • Place the cauliflower, egg, egg yolk, grated parmesan and Italian seasoning into a bowl and mix gently with a fork. The mixture should be wet but not liquid.
  • If using a shallow "muffin top" pan (with 6 cavities), spray it with cooking oil. Take 1/2 cup of the cauliflower mixture and place into one of the cavities and press down to fill to the edges, so that the crumbs are tight. Repeat with the 5 remaining cavities.
    If shaping the thins freehand, place a parchment paper sheet onto a cookie sheet or shallow baking pan (9" x 13"). Take 1/2 cup of the mixture and shape it into a "round" about 4" wide and 1/2" thick. Repeat until you have six thins. Leave about 2" between the thins.
  • Bake the thins for 10 minutes at 400° F. Remove pan from the oven and gently turn the thins over (with a small silicone spatula) and bake for about 8 minutes more, or until the edges start to brown.
    If you want, you can broil the thins for an additional minute or two, to brown them further. I usually do this.
  • Remove from the pan and allow to cool. You can eat them right away, or you can refrigerate or freeze them for later use.