Carb free Double Cheese Toastie

It would be a sin to be healthy all the time. What better time than on the weekends to let the crown slip a little. These toasties are certainly a game changer!

I don’t want to over sell them too much but I am in the midst of a flat out affair with them. So much so that I am now (as we speak) pre-making the bread in advance, just to speed up the process before another round tonight. This time adding a dollop of smoked chipotle sauce to the mix, for a bit of heat and smokiness.

Let me just tell you a little about these carb-free, oozy molten cheese, bad ass toasties… the ‘bread is made from cauliflower, which is blended (much in the same was as you would be make cauliflower rice) mixed with cheese, egg and shaped into slices. Basically meaning that they are totally plant based, without a hint of carbs or ‘real’ bread. As such they are also completely gluten and diabetic friendly. Oh yes, you heard right!

The ingredients take approximately 5 mins to prep and 20 mins (ish) to cook from. Zero, to toastie hero, in under half an hour flat.

For anyone off carbs and sugar this January, this is totally still ok for the diet.

Carb free Double Cheese Toastie Tess Ward Chef, Recipe, Healthy, Burger, Grilled Carb free Double Cheese Toastie Tess Ward Chef, Recipe, Healthy, Burger, Grilled Carb free Double Cheese Toastie Tess Ward Chef, Recipe, Healthy, Burger, Grilled

Ingredients – Serves 2

For the cauliflower “bread”

  • 1 small head cauliflower, cut into small florets (should yield 3 cups of cauliflower rice)
  • 1 tablespoon olive oil, plus extra to grease
  • 1 free-range egg, lightly beaten
  • 25 g or 1/4 cup grated parmesan
  • 25g or 1/4 cup comte, appenzeller or mature cheddar cheese, grated
  • 1/4 teaspoon fine sea salt

For the grilled cheese

  • 1 tablespoon butter, room temperature
  • 85g or 3/4 cup melty cheese. I used a mix of comte and mature cheddar
  • 1 large pickled gherkin, or jalapeno finely sliced (optional)

Carb free Double Cheese Toastie Tess Ward Chef, Recipe, Healthy, Burger, Grilled Carb free Double Cheese Toastie Tess Ward Chef, Recipe, Healthy, Burger, Grilled

For the Carb free Bread

Preheat oven to 220°C/ 450°F
Line a baking sheet with parchment paper and liberally grease it with olive oil. Set aside.
In a food processor rice the cauliflower florets until they are a fine crumb.

Heat the olive in a large frying pan on a low-medium heat. Add the cauliflower rice (about 3 cups) and cook for 10-15 minutes, stirring continually or until soft. You want the water to evaporate as much as possible from the cauliflower without developing colour. The cauliflower rice needs to be almost completely dry, otherwise you’ll end up with mushy dough.
Transfer the cauliflower rice to a mixing bowl, add egg, parmesan, comte, salt and mix well, then spread the mixture onto the lined baking sheet and shape into 4 bread squares.  Place the baking tray in the oven and bake for about 12-15 minutes, or until golden. Remove and let cool for 10 minutes, then gently peel them off the parchment paper.

To assemble the Grilled Cheese

Heat a pan over medium heat. Butter one side of each slice of cauliflower crust bread and place the buttered side down in the pan. Cover the bread liberally with your chosen cheese, plus gherkin or jalapeno (if using) and top with the remaining slice of cauliflower crust bread, buttered side up.
Cook until golden brown, about 2 to 4 minutes, then gently flip and cook until golden brown on the other side for the same time.

Serve with spicy hot sauce, maybe a salad (then we are really being healthy) and your condiments of choice.

Best enjoyed when hot and oozingly melty.

Carb free Double Cheese Toastie Tess Ward Chef, Recipe, Healthy, Burger, Grilled

  1. This looks amazing & I’m excited to try the cauliflower “bread”! I realize you probably didn’t test for this, but I’m wondering if you think anything else would work in place of the cheese to hold it together. I’m sure the egg helps to bind it a bit, but that probably would not be enough… Thoughts? Thanks!

    1. To be honest, i really don’t think cheese is something you can get away from in this dish.
      The bread alone won’t hold together as a sandwich. The cheese is the deliciously yummy glue that holds it together 🙂 Tess x

  2. Thanks for the quick reply Tess, I suspected the cheese is crucial – this is called double cheese toast;-). Can’t wait to try it.

  3. God this looks incredible. I’ve never been tempted to try any of the cauliflower pizza recipes out there but might have to give this one a go. It would be divine as a side to tomato soup in the winter!

  4. Tess, what is the carb count per piece of bread. Cauliflower does have carbs as does cheese – although it’s very small amount in the cheese. This looks great! Low carb in the long winter is a drag sometimes when your brain wants comfort food…can’t wait to try tonight!

  5. ahem… “Basically meaning that they are totally plant based,” egg & cheese?? love the recipes but the text defines the search and would irk me if this came up as a vegan choice. you’re food people, you can do better.

  6. I have been making cauliflower ‘crust’ pizzas for a couple of years and I have never gotten them to be NOT soggy. Having tried to make these – and failing, I have to ask, how do you get them to solidify and how do they get so brown in the oven?

  7. Fantastic. I tried this for the first time today. The kids were going a bit nuts, so they had leftover [buttermilk-brined] fried chicken with wild rice for lunch, but I kept my eyes on the prize. And well worth it! The cauliflower wasn’t a direct translation of good ol’ whole wheat, but it added depth, and a kind of bitterness – a very grown-up flavor. I really enjoyed it! Thanks!

  8. i dont have recipe but you might add more eggwhites, and a guess, even though i have not played with it very much, try some flax meal as a gluten free and if organic is available then use that! My guess is that the flax will bring a little more cohesion and help texturally. One if my favorite spices has been caraway seed, ground cardamon, and a hint of alspice – dont get carried away with alspice. Well thats my best ideas.

    1. You don’t need flax meal, just make sure the cauliflower is bone dry and then 2 eggs and the cheese. It WILL hold together, but as I stated above, it must BONE DRY. Wring it out in a tea towel. Dry, dry, dry.

      It’ll act like a regular pizza crust.

  9. This is an amazing find!! I love mashed cauliflower! I ‘am a diabetic and this is the best option for my health and a way to eat healthier. I love bread, but to have an recipe to limit my bread intake is a wonderful idea! Thank you for sharing this carb free option.

  10. I used to make this for my pizza dough, but it was too much work to get the water out and then squeeze the cauliflower in my tea towel. It HAD to be dry.

    I got a new recipe for pizza crust and breads from I am professional cook, also, and have a page on instagram. Check out my foodstuff. I just play with food as much as I can.

    Cheers & Cook Happy!

    1. I know what you mean. I wring it out in the tea towel and then chuck it in a pan over a low flame to dry out. Its the easiest way! x

  11. Sounds wonderful and certainly better than gluten-free bread! I’m going to try it as soon as I get a fresh cauliflower Thanks.

  12. I have tried making it twice now but find the cauliflower toast quite fall apart crumbly and not toasted as well – what am I doing wrong? I ran out of parm for crust the second time so used regular cheese.

    1. Hey, It sounds like the cauli might not have been fully dried before you mixed it with the eggs and cheese, to make the bread base.
      It is important that its dry otherwise the mixture won’t hold together
      I hope this helps

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