Free Printable: Low Carb & Keto Food List

• Why You’ll Love This Cauliflower Breadsticks Recipe
• Ingredients & Substitutions
• How To Make Cauliflower Breadsticks
• Storage Instructions
• What To Serve With Cauliflower Breadsticks
• More Low Carb Appetizer Recipes
• Recommended Tools
• Cauliflower Breadsticks (Cheesy & Low Carb) Recipe card
• Recipe Reviews

These cauliflower breadsticks have all the bread-like texture of cauliflower tortillas or regular cauliflower bread , in a cheesy and dunkable package! Best of all, they’re packed with nutritious ingredients like cauliflower and hemp seeds. I love to serve this cauliflower recipe with marinara sauce , but they are also fantastic with my 5-ingredient roasted tomato soup .

Why You’ll Love This Cauliflower Breadsticks Recipe

• Buttery, garlicky taste
• Gooey melted cheese on top
• Just 10 minutes hands-on time
• 1g net carbs per breadstick
• Naturally gluten-free and keto friendly
• Easy to bake ahead or freeze

Ingredients & Substitutions

Here I explain the best ingredients for this cheesy cauliflower breadsticks recipe, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Cauliflower – Choose a medium to large head of cauliflower with tight florets and remove the leaves and stem before ricing. (Learn more about making cauliflower rice here .) Packaged frozen cauliflower rice can also work once it’s thawed and the liquid is squeezed out.
• Hemp Seeds – These essentially act as a “flour” to help firm up and crisp up the breadsticks. But if you prefer simpler cauliflower breadsticks without the hemp seeds, you can make them using my cauliflower pizza crust recipe as the base instead.
• Eggs – Use whole, large eggs. Egg substitutes will not work well enough to bind the cauliflower mixture together.
• Garlic – Fresh minced garlic has the best flavor for cheesy cauli bread, but you can also use jarred minced garlic . If you don’t have garlic on hand, 1/4 teaspoon of garlic powder will work as a substitute.
• Sea Salt & Black Pepper – For simple seasoning.
• Butter – For brushing after the base is cooked. I use grass-fed butter, but choose your favorite unsalted variety. You can also omit this altogether if you like.
• Mozzarella Cheese – For topping. Feel free to substitute any other type of shredded cheese you like, such as cheddar or parmesan.
• Parsley – For garnish. You can use other fresh herbs as well, such as oregano or basil.

How To Make Cauliflower Breadsticks

This section shows how to make cheesy cauliflower sticks, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below .

1. Cook cauliflower. Steam riced cauliflower in a bowl in the microwave (or on the stovetop). Set aside to cool.
2. Combine other ingredients. Process the hemp seeds in a food processor until smooth. Add eggs, garlic, sea salt, and black pepper. Continue to blend until smooth. (You can mix the dough in a large bowl instead if you need to, but the texture is better using a food processor.)

1. Remove moisture. When cauliflower is cool enough to handle, transfer to a clean kitchen towel and squeeze as much liquid out as possible (it will be roughly a cup of liquid).

FYI: This is the most important step!

Getting all the moisture out ensures that the cauliflower breadsticks won’t be too watery or fall apart.

1. Process. Add cauliflower rice to the food processor and pulse until combined, scraping down the sides of the bowl as needed.
2. Spread. Transfer the cauliflower breadsticks dough onto a parchment-lined baking sheet and spread out to 1/3-inch thickness.

TIP: Focus on thickness, not pan size.

Depending on the size of your cauliflower, you may end up with slightly more or less dough. Aim for the correct bread thickness instead of spreading to the edges of the pan.

1. Bake. When the top firms up and turns golden brown, remove remove and brush with melted butter. Top with shredded mozzarella cheese. Bake until the cheese is melted.
2. Cool. Let the cauliflower cheese bread cool from hot to warm, then slice into strips.

Storage Instructions

• Store: Cover in plastic wrap and refrigerate cauliflower breadsticks for up to 4 days.
• Reheat: Warm them in the oven at 350 degrees F. The microwave will also work, but they will be softer. You can also reheat in the air fryer .
• Freeze: Stack cauliflower breadsticks between layers of parchment paper and then into a zip lock bag, and freeze up to 3 months. Thaw in the refrigerator before reheating.

What To Serve With Cauliflower Breadsticks

Cauliflower cheese sticks pair with so many dishes! Try these serving ideas.

• Dips – Dunk these sticks into spinach artichoke dip , cheesy rotel dip , creamy marinara sauce , or pepperoni pizza dip for your next party.
• Soups – Pair healthy breadsticks with sausage kale soup , chicken florentine soup , or stuffed pepper soup .
• Salads – Every salad can use a side of cheesy garlic cauliflower breadsticks! Serve them alongside a cucumber tomato avocado salad , Mediterranean chicken salad , or Caprese salad .

More Low Carb Appetizer Recipes

Healthy appetizers need just a few simple ingredients for incredible results. If you like cauliflower garlic breadsticks, try these ideas next!

Baked Zucchini Fries

Caprese Skewers

Bacon Wrapped Asparagus

Smoked Salmon Cucumber Bites

Recommended Tools

• Baking Sheet – The one I count on for most of my baking recipes.
• Food Processor – Makes dough for cauliflower breadsticks in minutes!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 head Cauliflower (riced using a grater or food processor) ▢
• 1/2 cup Hemp hearts ▢
• 2 large Eggs ▢
• 2 cloves Garlic (minced) ▢
• 3/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 1 tbsp Unsalted butter (melted) ▢
• 1 cup Mozzarella cheese (shredded) ▢
• Fresh parsley (optional, for garnish) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Place the riced cauliflower in a microwave safe bowl. Microwave on high for 10 minutes (or steam on the stove), until softened. Set aside to cool.
2. Meanwhile, preheat oven to 425 degrees F (218 degrees C). Line a baking sheet with parchment paper .
3. While the cauliflower is cooling, pulse the hemp seeds in a food processor , until smooth.
4. Add the eggs, garlic, sea salt and black pepper. Process again until smooth.
5. When the cauliflower is cool enough to handle, transfer it to a tea towel and squeeze tightly several times to drain as much water as possible. You should get close to a cup of moisture out.
6. Add the drained riced cauliflower to the food processor. Process until smooth.
7. Transfer the “dough” onto the lined baking sheet. Spread into a rectangle, about 1/3 inch thick. (Mine turned out to be 12×8 in (31×20 cm), but the size will vary depending on the size of your cauliflower head – the thickness is the important part.)
8. Bake for 13-18 minutes , until the top is firm and starting to get golden.
9. Brush the top with melted butter. Sprinkle shredded mozzarella on top, then bake for 5-10 more minutes , until the cheese is melted. If desired, you can place under the broiler to brown the cheese.
10. Cool slightly, then cut lengthwise in half, and then cross-wise into 1-inch wide strips, to form 24 breadstick shaped rectangles total.

Did You Like It?

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Maya’s Recipe Notes

Serving size: 4 small breadsticks (4 inches long, 1 inch wide), or 1/6 entire recipe

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Cheesy Cauliflower Breadsticks

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Cauliflower Breadsticks (Cheesy & Low Carb)

Cauliflower breadsticks are easy, cheesy, healthy, and low carb! They come together with just 10 minutes prep time and simple ingredients.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/cauliflower-breadsticks-recipe/

Ingredients

• 1 head Cauliflower (riced using a grater or food processor)
• 1/2 cup Hemp hearts
• 2 large Eggs
• 2 cloves Garlic (minced)
• 3/4 tsp Sea salt
• 1/4 tsp Black pepper
• 1 tbsp Unsalted butter (melted)
• 1 cup Mozzarella cheese (shredded)
• Fresh parsley (optional, for garnish)

Instructions

1. Place the riced cauliflower in a microwave safe bowl. Microwave on high for 10 minutes (or steam on the stove), until softened. Set aside to cool.
2. Meanwhile, preheat oven to 425 degrees F (218 degrees C). Line a baking sheet with parchment paper .
3. While the cauliflower is cooling, pulse the hemp seeds in a food processor , until smooth.
4. Add the eggs, garlic, sea salt and black pepper. Process again until smooth.
5. When the cauliflower is cool enough to handle, transfer it to a tea towel and squeeze tightly several times to drain as much water as possible. You should get close to a cup of moisture out.
6. Add the drained riced cauliflower to the food processor. Process until smooth.
7. Transfer the “dough” onto the lined baking sheet. Spread into a rectangle, about 1/3 inch thick. (Mine turned out to be 12x8 in (31x20 cm), but the size will vary depending on the size of your cauliflower head - the thickness is the important part.)
8. Bake for 13-18 minutes , until the top is firm and starting to get golden.
9. Brush the top with melted butter. Sprinkle shredded mozzarella on top, then bake for 5-10 more minutes , until the cheese is melted. If desired, you can place under the broiler to brown the cheese.
10. Cool slightly, then cut lengthwise in half, and then cross-wise into 1-inch wide strips, to form 24 breadstick shaped rectangles total.

Maya’s Recipe Notes

Serving size: 4 small breadsticks (4 inches long, 1 inch wide), or 1/6 entire recipe

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)