Keto grilled cheese sandwiches with cauliflower, parmesan and oregano
Indulge in a delicious Keto Grilled Cheese Sandwich with a healthy twist! Made with cauliflower, parmesan, and oregano, this low-carb recipe delivers all the cheesy goodness you crave without the guilt. Perfect for ketogenic diets and anyone looking to enjoy a comforting grilled cheese with a nutritious upgrade.
- 11 Jul 2024
- Cook time 35 min
- Prep time 10 min
- 2 Servings
- 5 Ingredients
Keto grilled cheese sandwiches with cauliflower, parmesan, and oregano are a fantastic low-carb alternative to the traditional comfort food favorite. These sandwiches replace the usual bread with a delicious and nutritious cauliflower-based crust, combined with the savory flavors of parmesan cheese and oregano. Perfect for those following a keto diet or anyone looking to enjoy a guilt-free grilled cheese sandwich.
Ingredients:
Instructions:
- Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
- Wash and chop the cauliflower into florets.
- In a food processor, pulse the cauliflower florets until they are finely ground to the texture of rice.
- Place the processed cauliflower into a microwave-safe bowl.
- Microwave on high for about 4-5 minutes, or until the cauliflower is tender.
- Let it cool slightly, then transfer the cauliflower to a clean kitchen towel or cheesecloth. Squeeze out as much moisture as possible. This step is crucial to ensure your bread holds together well.
- In a large mixing bowl, combine the drained cauliflower, egg, grated parmesan cheese, and dried oregano. Mix thoroughly until you have a dough-like consistency.
- Divide the mixture into 4 equal portions. Shape each portion into a square or rectangular “bread slice” on the prepared baking sheet. Aim for slices that are about 1/4 inch thick.
- Bake in the preheated oven for 15-20 minutes, or until the edges begin to turn golden brown and the "bread" is firm to the touch.
- Remove from the oven and let the cauliflower bread cool slightly.
- Heat a non-stick skillet or griddle over medium heat.
- Carefully remove the cauliflower bread from the parchment paper.
- For each sandwich, use 2 slices of cauliflower bread. Place one slice in the skillet.
- Top it with the cheddar cheese, then place the second slice of cauliflower bread on top.
- Cook the sandwich for about 2-3 minutes on each side, or until the cauliflower bread is crisp and the cheddar cheese is melted and gooey.
- Press down slightly with a spatula to ensure even cooking.
- Remove the sandwiches from the skillet and let them cool for a minute before slicing in half, if desired.
- Serve your keto grilled cheese sandwiches hot and enjoy!
Tips:
- Make sure to squeeze out as much moisture as possible from the cooked cauliflower to ensure a firm crust.
- For even cooking, make the cauliflower 'bread' slices evenly thick; around 1/4 inch works well.
- Feel free to experiment with other low-carb cheeses or herbs to customize your sandwich.
- Preheat your griddle or frying pan to medium-high heat to get a nice, crispy exterior.
- Patience is key; let the cauliflower crust set properly before flipping to keep it intact.
Enjoy your delicious keto grilled cheese sandwiches with cauliflower, parmesan, and oregano. This healthy twist on a classic favorite provides all the cheesy goodness without the carbs. Serve it with your favorite low-carb soup or a fresh salad for a satisfying meal that's sure to impress.
| Nutrition Facts | |
|---|---|
| Serving Size | 240 grams |
| Energy | |
| Calories 400kcal | 16% |
| Protein | |
| Protein 27g | 17% |
| Carbohydrates | |
| Carbohydrates 12g | 3% |
| Fiber 2.86g | 8% |
| Sugar 2.80g | 3% |
| Fat | |
| Fat 30g | 34% |
| Saturated 16g | 52% |
| Cholesterol 180mg | - |
| Vitamins | |
| Vitamin A 280ug | 31% |
| Choline 160mg | 28% |
| Vitamin B1 0.11mg | 9% |
| Vitamin B2 0.52mg | 40% |
| Vitamin B3 0.74mg | 5% |
| Vitamin B6 0.32mg | 19% |
| Vitamin B9 110ug | 27% |
| Vitamin B12 1.19ug | 49% |
| Vitamin C 66mg | 71% |
| Vitamin E 1.01mg | 7% |
| Vitamin K 24ug | 21% |
| Minerals | |
| Calcium, Ca 670mg | 51% |
| Copper, Cu 0.08mg | 0% |
| Iron, Fe 1.36mg | 12% |
| Magnesium, Mg 50mg | 11% |
| Phosphorus, P 520mg | 42% |
| Potassium, K 520mg | 15% |
| Selenium, Se 33ug | 60% |
| Sodium, Na 880mg | 58% |
| Zinc, Zn 3.82mg | 35% |
| Water | |
| Water 170g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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