Cauliflower Bread: Keto-Friendly Or Not?

Cauliflower bread is a gluten-free, low-carb alternative to traditional bread. It is made with cauliflower rice, eggs, nut or seed flours, and spices. The bread is soft, airy, and chewy, and can be used in a variety of ways, such as sandwiches, garlic bread, or even French toast. It is also a great option for those on a keto or paleo diet.

How to make cauliflower bread

Ingredients:

• 1 medium cauliflower head, cut into bite-sized pieces (or 3 cups cauliflower rice)
• 1 large egg, lightly beaten
• 1/2 cup shredded part-skim mozzarella cheese
• 1/4 tsp sea salt (or Himalayan salt)
• 1/4 tsp ground black pepper
• 3 cups finely riced cauliflower
• 6 large eggs separated
• 6 tbsp canola oil (use olive oil if making paleo or keto)
• 1 1/4 cup superfine almond flour
• 1 tbsp baking powder

Instructions:

• Preheat your oven to 350°F. Line an 8-inch by 4-inch loaf pan with parchment paper.
• Microwave the cauliflower for 3-4 minutes or until tender. Allow the cauliflower to cool.
• Once cooled, place a small amount of cauliflower in a tea towel and wring dry. Repeat this process with the remaining cauliflower, working in small batches.
• Add the egg whites to a mixing bowl and beat at high speed until stiff peaks form. Set aside.
• In a large bowl, combine the egg yolks, oil, almond flour, baking powder, and salt. Mix until a smooth paste forms. Stir in the cauliflower until evenly mixed.
• Add about 1/4 of the egg whites to the paste and use a spatula to fold them in. Continue adding the egg whites in batches until they are all incorporated. The mixture should look pale and fluffy. Be careful not to overmix the egg whites, as this will cause them to lose their air and the bread will not rise properly.
• Pour the batter into the prepared loaf pan.
• Bake for about 45-50 minutes, or until the bread is done.
• Allow the bread to cool before slicing and serving.

Optional:

• You can also make a paleo version of this recipe by substituting the canola oil with olive oil and using a homemade paleo baking powder.
• If you don't wish to use the microwave to cook the cauliflower, you can steam it before drying.
• You can easily make this bread more flavorful by adding toppings like shredded cheese, fresh or dried herbs, garlic powder, or minced garlic.

Is cauliflower bread keto-friendly?

Cauliflower bread is a great alternative to traditional bread. It is gluten-free, keto-friendly, and low in calories and carbs. The bread is made using cauliflower rice, eggs, butter or oil, and flour, among other ingredients. The cauliflower is cooked and squeezed to remove moisture, then combined with the other ingredients and baked.

Cauliflower bread has a soft and airy texture, and a subtle cauliflower flavor. It can be used in a variety of ways, such as for sandwiches, garlic bread, or as a side. The bread can also be frozen and enjoyed later.

To make cauliflower bread more keto-friendly, some recipes suggest using olive oil instead of canola oil and adding toppings such as shredded cheese or herbs. Additionally, coconut flour or almond flour can be used instead of wheat flour.

Overall, cauliflower bread is a delicious and healthy alternative to traditional bread that can be easily made at home and enjoyed in various ways.

Cauliflower breadsticks

Ingredients

• Cauliflower
• Eggs
• Cheese (mozzarella, parmesan, cheddar, or a blend)
• Seasonings (oregano, garlic, salt, pepper, basil, parsley, rosemary, chives, onion powder, garlic powder)
• Coconut flour (or almond flour)
• Olive oil (or canola oil)
• Baking powder

Method

• Preheat the oven to 350-450°F.
• Chop the cauliflower into florets and rice it using a food processor.
• Cook the cauliflower rice by steaming, microwaving, or boiling until tender.
• Squeeze out the excess moisture from the cooked cauliflower using a tea towel or paper towels.
• In a mixing bowl, combine the cauliflower with the remaining ingredients to form a dough.
• Line a baking sheet with parchment paper and spread the dough into a rectangle about 1/4 inch thick.
• Bake the crust for 10-25 minutes, or until golden.
• Remove from the oven and top with more cheese.
• Bake for an additional 5 minutes, or until the cheese is melted and bubbly.
• Allow to cool slightly, then slice into breadsticks and serve warm.

Tips

• Microwaving or cooking the cauliflower first helps to reduce excess moisture and prevent sogginess.
• Ensure that the cauliflower is well-drained and dry before mixing with the other ingredients.
• Use fresh garlic for a more robust flavor.
• Don't skip the parchment paper to prevent sticking and make cleanup easier.
• The crust can be baked ahead of time and stored in the refrigerator for up to 2 days.
• Leftovers can be stored in an airtight container in the refrigerator for up to 3 days or frozen for up to 1 month.

How to make cauliflower bread airy

To make cauliflower bread airy, it is important to follow these steps:

• Dry out the cauliflower by cooking it in the microwave or steaming it, and then wringing it dry with a tea towel or paper towels. Cauliflower retains a lot of moisture, so this step is crucial to prevent the bread from becoming too wet.
• Separate the eggs, and whip the egg whites with a hand mixer until stiff peaks form. The egg whites will give the bread its airy texture and structure, so this step is essential.
• Gently fold the whipped egg whites into the batter. Be careful not to break down the whites, as this will cause the air to escape and result in a denser bread.
• Bake the bread until it is golden brown and an inserted toothpick comes out clean. If the top of the bread browns but the center is still raw, tent with foil and continue baking until cooked through.
• Allow the bread to cool completely before slicing. This will help prevent the bread from falling apart.

How to store cauliflower bread

Cauliflower bread can be stored in the fridge for up to 3 days. It can also be frozen for up to a month.

To store cauliflower bread in the fridge, let it cool down completely, then place it in an airtight container. It should keep well for up to 3 days.

To freeze cauliflower bread, let it cool down completely, then wrap it tightly in plastic wrap. Place it in the freezer and store it for up to a month.

When you're ready to eat your frozen cauliflower bread, let it thaw in the fridge, then reheat it in the oven or microwave until warmed through.

Frequently asked questions