Keto Cauliflower Breadsticks with Marinara Sauce Recipe

For a tasty appetizer that you need not feel bad about, make these Keto Cauliflower ‘Breadsticks’ with homemade Marinara Sauce. Cauliflower is super trendy right now, delicious, and can cut a TON of carbs! Who’d have thought it was so versatile? BONUS: for two “breadsticks” you’re only consuming 112 calories — and that includes the marinara! They are the perfect way to introduce your kids to cauliflower.

Once you find out how good Cauliflower can be in an appetizer, you may want to also try my Cauliflower Pizza Bites.

What is Cauliflower related to?

Biologists classify Cauliflower as a member of the Brassica genus. Gardeners know that Brassica is very diverse group of plants that includes rutabaga and turnips (usually grown for their roots); kohlrabi (technically grown for its stem); cabbage, collard greens, and kale (grown for their leaves); cauliflower and broccoli (grown for their flowers), Brussels sprouts (grown for buds), and some are grown for seeds including mustard seeds and the oil-producing rapeseed (for canola oil). Humans like to eat plants in the Brassica genus, and so do many garden pests!

What you will need to make Keto Cauliflower ‘Breadsticks’ with Marinara Sauce ?

• cauliflower
• shredded Parmesan cheese
• egg whites
• sugar
• tomato paste
• dried basil
• dried oregano
• garlic powder
• onion powder
• salt
• black pepper
• water

How you make Keto Cauliflower ‘Breadsticks’ with Marinara Sauce ?

Preheat the oven to 375°F and line a baking sheet with parchment paper or a silicone baking mat; set aside.

To prepare the cauliflower: Core the cauliflower and cut off the florets. Using a food processor, work in batches and pulse the florets several times until the cauliflower reaches a coarse crumb consistency.

Place the cauliflower in a clean kitchen towel and squeeze out the excess moisture. There will be about ⅓ cup of liquid to squeeze out.

In a large mixing bowl, combine the cauliflower, egg whites, basil, oregano, garlic powder, onion powder, salt, black pepper, and ¼ cup of the cheese. Mix together with a rubber spatula until thoroughly combined.

Transfer the “dough” to the prepared baking sheet and using a rubber spatula, press the “dough” out into an 8×11-inch rectangle about a quarter-inch thick.

Top with the remaining ¼ cup of cheese and bake for 15-20 minutes.

While the “breadsticks” are baking, prepare the marinara dipping sauce: In a small saucepan over medium heat, combine all of the sauce ingredients together.

Recipe

Recipe

5 from 2 votes

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Keto Cauliflower 'Breadsticks' with Marinara Sauce

Created by: Brooke Farmer

Prep Time 15 minutes mins

Cook Time 20 minutes mins

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

5 servings

Ttasty appetizer you won't feel bad about, and a perfect way to introduce your kids to cauliflower.

Ingredients

 

'Breadsticks'

• ▢ 1 head cauliflower
• ▢ 2 egg whites beaten
• ▢ ½ tsp dried basil
• ▢ ½ tsp dried oregano
• ▢ ½ tsp garlic powder
• ▢ ½ tsp onion powder
• ▢ ¼ tsp salt
• ▢ 1 pinch black pepper
• ▢ ½ cup shredded Parmesan cheese

Marinara Sauce

• ▢ 1 can tomato paste (6 ounce can)
• ▢ ½ cup water
• ▢ 1 tsp dried basil
• ▢ 1 tsp dried organo
• ▢ 1 tsp sugar
• ▢ ¼ tsp salt
• ▢ 1 pinch black pepper

Instructions

• Preheat the oven to 375°F and line a baking sheet with parchment paper or a silicone baking mat; set aside.
• To prepare the cauliflower: Core the cauliflower and cut off the florets. Using a food processor, work in batches and pulse the florets several times until the cauliflower reaches a coarse crumb consistency
• Place the cauliflower in a clean kitchen towel and squeeze out the excess moisture. There will be about ⅓ cup of liquid to squeeze out.
• In a large mixing bowl, combine the cauliflower, egg whites, basil, oregano, garlic powder, onion powder, salt, black pepper, and ¼ cup of the cheese. Mix together with a rubber spatula until thoroughly combined.
• Transfer the “dough” to the prepared baking sheet and using a rubber spatula, press the "dough" out into an 8x11-inch rectangle about a quarter-inch thick.
• Top with the remaining ¼ cup of cheese and bake for 15-20 minutes.
• While the “breadsticks" are baking, prepare the marinara dipping sauce: In a small saucepan over medium heat, combine all of the sauce ingredients together.

Notes

SmartPoints: 4

Nutrition

Serving: 2breadsticks + 2 heaping tablespoons sauce | Calories: 112kcal | Carbohydrates: 17g | Protein: 15g | Fat: 5g | Saturated Fat: 4g | Cholesterol: 15mg | Sodium: 443mg | Fiber: 9g | Sugar: 12g

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