Cauliflower Grilled Cheese

Cauliflower Grilled Cheese is a gluten free, low-carb version of a classic comfort sandwich made with cooked riced cauliflower, egg, Parmesan cheese, and seasoning.

Course lunch, sandwich
Cuisine American
Keyword cauliflower, grilled cheese, sandwich
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings 1
Calories 518 kcal


  • 20 oz riced cauliflower frozen
  • 1 egg
  • 1/4 cup grated Parmesan cheese
  • 1/4 tsp oregano
  • 1/2 tsp garlic powder
  • salt
  • 1 oz grated mozzarella cheese
  • 1 oz grated sharp cheddar cheese


  1. Cook frozen riced cauliflower in the microwave, according to the package instructions.

    (If using homemade riced cauliflower, make sure to cover the bowl when microwaving it and cook the 20 ounces for 8-9 minutes. Time will depend on how big are the chunks of cauliflower.)

  2. Preheat oven to 425° and line a baking sheet with parchment paper.

  3. Let cauliflower cool until you can handle it and transfer it into doubled cheese cloth or a mesh vegetable bag. Squeeze all the liquid out of the cauliflower.

  4. Combine cauliflower, egg, Parmesan cheese, and seasoning in a mixing bowl and mix it all well.

  5. Divide the mixture into two equal portions and pat them down into round patties that are only about 1/4 inch thick. The patties will be about 5-5 1/2 inches in diameter.

  6. Bake it for about 20-23 minutes.

  7. Spread shredded cheese over one patty and cover it with another one. Pop it back into the oven until the cheese melts. 

Recipe Notes

All images and text ©Lyubov Brooke for ©Will Cook For Smiles.Please do not use my images without prior permission. If using my posts in collections and features, please link back to this post for the recipe.

Disclaimer: Nutrition information shown is not guaranteed to be 100% accurate as most ingredients and brands have a slight variation. I use a software that provides calculations for the recipe. 

Nutrition Facts
Cauliflower Grilled Cheese
Amount Per Serving
Calories 518 Calories from Fat 261
% Daily Value*
Fat 29g45%
Saturated Fat 16g100%
Cholesterol 238mg79%
Sodium 970mg42%
Potassium 1756mg50%
Carbohydrates 28g9%
Fiber 11g46%
Sugar 12g13%
Protein 40g80%
Vitamin A 930IU19%
Vitamin C 273.3mg331%
Calcium 774mg77%
Iron 3.6mg20%
* Percent Daily Values are based on a 2000 calorie diet.