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Cauliflower Toast Recipe

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If you need a low calorie vehicle for your favorite toast toppings, like avocado and peanut butter, you’ve got to try easy cauliflower toast! You can’t go wrong with this simple recipe for 47 calorie CAULIFLOWER TOAST!

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Cauliflower Toast 4 ways 1200x1200

This cauliflower toast is only 47 calories, 4 grams of protein, 5 grams of carbs, and 1 gram of fat.

If you haven’t at least tried to make recipes from cauliflower, are you even trying to be a healthy eater? Haha! I kid. I kid. Cauliflower recipes have quickly found itself into the health food space and folks have turned it into everything from cauliflower crust pizza to breadsticks. I even have 12 cauliflower recipes here.

But, it’s become so trendy, people are even making funny memes about cauliflower.. like these:

does anyone have a recipe for this using cauliflower meme
if cauliflower can become pizza funny meme

Put all ingredients in a food processor, and pulse it until it’s combined. This is going to still be pretty wet.
Heat a skillet on medium-low, and spray with cooking spray.
Spoon and press 1/4 of the dough into a square cookie cutter, and remove the cookie cutter. It should keep it’s shape. Cook on both sides until crispy. (about 5 minutes per side).
Let cool completely. The longer this sits out the better. You can also quick cook it in the oven for 10 more minutes at 350 to dry it out even more, and make it easier to handle.

cauliflower toast before avocado and peanut butter

Ingredients needed for cauliflower toast:

To make cauliflower toast simple and easy, I kept the ingredients pretty basic! I used the following ingredients for this recipe:

  • Riced cauliflower! I start with the frozen riced cauliflower, and defrost it as well as squeeze out the extra liquid. You can start with a head of cauliflower and run it through a food processor. But, getting the frozen riced cauliflower from Costco for me seems to be less expensive, and easier!
  • Light butter– I like using this for a light buttery taste, and a low calorie way to bind ingredients together. My favorite is the Country Crock light spread, for 35 calories per tablespoon. Or this Land-O-Lakes spread for 50 calories per tablespoon.
  • Self rising flour– I realize there are a lot of people looking for cauliflower toast who want it gluten free, but this is not that recipe. I like using small amounts of flour in order to not only get a good result, but to make the toast more bread like! You can definitely use a gluten free flour, but I have not tried it.
  • And finally, and egg to bind it altogether!
easy steps for making cauliflower toast

The magic comes in baking the dough. I use the skillet to get the top and bottom crispy, and sometimes finish it in the oven to make sure it’s cooked through. I’ve done it without the oven, and it’s not bad- it’s just better with a little extra oven time.

I also like to use a small square cookie cutter to shape it. Totally not necessary. You can have round “toast” and it tastes just the same. haha!

Cauliflower toast topping ideas

Making cauliflower toast is only half the meal. You’ve got to top your toast with some delicious toast toppings to truly enjoy this classic breakfast substitute. Some things I like to top my cauliflower toast with includes:

  • Avocado, and Everything But the Bagel Seasoning
  • Peanut butter and banana
  • Cream cheese and jam
  • Spreadable cheese (like laughing cow cheese) and fruit.
  • Soft cooked egg and turkey bacon
  • Hummus and cucumbers
  • Tomato and mozzarella cheese
  • Cottage cheese and berries
  • Ricotta cheese and sprouts
  • Nutella and strawberries
  • Apples and cheddar cheese

What will you top your cauliflower toast with?

More recipes using cauliflower rice

Cauliflower Toast 4 ways 1200x1200

EASY Cauliflower Toast

This recipe for Cauliflower toast is quick and easy.
4 from 4 votes
Print Pin Rate
Course: Appetizer
Cuisine: American
Diet: Low Calorie, Low Fat
Keyword: cauliflower toast, easy cauliflower toast
Prep Time: 5 minutes
Cook Time: 5 minutes
Servings: 4 servings
Calories: 47cal
Author: Amy Roskelley

Ingredients

  • 2 cups Riced cauliflower
  • 2 teaspoons light butter
  • 2 tablespoons self-rising flour
  • 1 medium Egg

Instructions

  • Put all ingredients in a food processor, and pulse it until it's combined. This is going to still be pretty wet.
  • Heat a skillet on medium-low, and spray with cooking spray.
  • Spoon and press 1/4 of the dough into a square cookie cutter, and remove the cookie cutter. It should keep it's shape. Cook on both sides until crispy. (about 5 minutes per side).
  • Let cool completely. The longer this sits out the better. You can also quick cook it in the oven for 10 more minutes at 350 to dry it out even more, and make it easier to handle.

Video

Nutrition

Serving: 1toast | Calories: 47cal | Carbohydrates: 5g | Protein: 4g | Fat: 1g
Tried this recipe?Mention @healthbeet or tag #healthbeet!
Nutrition Facts
EASY Cauliflower Toast
Serving Size
 
1 toast
Amount per Serving
Calories
47
% Daily Value*
Fat
 
1
g
2
%
Carbohydrates
 
5
g
2
%
Protein
 
4
g
8
%
* Percent Daily Values are based on a 2000 calorie diet.

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