How To Make Cauliflower Bread

By Sarah
September 23, 2022

Everyone needs to learn how to make bread, whether you are on the keto diet or lead a gluten-free lifestyle. This cauliflower bread is the perfect way to satisfy your bread cravings.  

How Healthy Is Cauliflower Bread

Cauliflower bread is very healthy. Cauliflower contains many vitamins, including B1, B2, B3, B5, B6, C, E, K, and folic acid. Cauliflower also contains phosphorous, fiber, manganese, potassium, iron, and magnesium. 

Vitamins 

B vitamins play a large role in most of the cellular functions that occur in the body. For example, B vitamins help break down molecules into smaller particles. 

These smaller particles are used to release energy. However, these particles can also be used in anabolic reactions, which produce and converts bioactive molecules. 

Fiber 

Fiber is a nutritional powerhouse as it can lead to a decreased risk of chronic diseases. Increased fiber intake can lead to a reduced risk of cardiovascular disease, some forms of cancer, and type 2 diabetes. An increased fiber intake may even lead to weight loss. 

Cauliflower being sliced on a board.

Tips For Making Cauliflower Bread

Although this cauliflower bread resembles a loaf of white sandwich bread, it will not rise as high as bread made with yeast would. Nevertheless, this cauliflower bread is solid enough to cut using a serrated edge knife or bread knife. Furthermore, you can use this cauliflower bread for sandwiches or toast. 

This cauliflower contains a lot of eggs. The egg yolks and egg whites are mixed in the cauliflower bread separately. 

The egg whites are folded into the cauliflower bread batter, which gives the bread a light, airy texture. Its texture resembles cloud bread. However, the difference is that cauliflower bread is not as fragile as cloud bread. 

The egg whites also give the cauliflower bread its structure. They are whipped until they reach the stiff peak stage, then folded into the cauliflower bread batter. The egg whites work with the baking powder to help the cauliflower rise and prevent the bread from becoming dense and flat. 

Ultimately, the eggs give the bread its texture and structure. So, do not increase or decrease the number of eggs in the cauliflower bread recipe. 

Mix the cauliflower mixture into the egg yolk mixture. Mixing the cauliflower in after you fold in the first portion of the egg whites will cause the cauliflower bread batter to deflate. It’s better to stir the cauliflower mixture into the egg yolk mixture before folding in the egg whites. 

If you want sturdier cauliflower bread, toast it. The toaster will crisp up the bread making it firmer. 

Let the cauliflower bread cool in the pan completely before slicing it. When the cauliflower bread comes out of the oven, it is extremely fragile. Cutting the bread could cause the cauliflower bread to fall apart, so let it cool completely before slicing it.

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What Is Cauliflower Bread Made Of?

Cauliflower bread is made from riced cauliflower, eggs, lupin flour, coconut flour, baking powder, salt, and melted coconut oil. 

How Long Does Cauliflower Bread Last?

Cauliflower bread contains eggs. Eggs are highly perishable, so cauliflower bread has to be refrigerated. Wrap the cauliflower bread tightly with a plastic wrap of foil and place it in the fridge. The cauliflower bread will last for 3 days. When you want to reheat the cauliflower bread, you can toast it in a toaster. You can also butter both sides of the cauliflower bread or brush it with oil and toast the bread in a skillet until it is golden brown.

Cauliflower Bread Better Than Regular Bread?

Cauliflower bread is a great alternative to regular bread. Best of all, it is nutritious, keto-friendly, gluten-free, and it tastes great. This cauliflower bread is also low carb as it only contains 5.8 net carbs. 

How To Make Cauliflower Bread

Recipe by SarahCourse: bread, keto, gluten-freeDifficulty: Medium
Servings

10

slices
Prep time

20

minutes
Cooking time

50

minutes
Calories

144

kcal
Net Carbs

2

Total time

1

hour 

10

minutes

Who knew you could make bread out of cauliflower? That’s right! Cauliflower is the star of this show, and it makes the perfect keto, gluten-free bread. This cauliflower bread is delicious and perfect for sandwiches or served as toast with your morning breakfast.

Ingredients

  • 1 medium head cauliflower, washed, dried, green parts removed (you can also use 3 cups of cauliflower rice)

  • 6 large eggs, separated

  • 1 cup lupin flour

  • 1/4 cup coconut flour

  • 1 tablespoon baking powder

  • 1 teaspoon kosher salt

  • 6 tablespoons melted coconut oil
    3/4 cup unsweetened almond milk

Directions

  • Program the oven to 350°F, then line a 9 by 5-inch loaf pan with parchment paper.
  • Slice the cauliflower into small pieces and rice it using a food processor outfitted with the grating blade.
  • Add the cauliflower to a microwave-safe bowl. Heat it for 3-4 minutes until it is tender. Let the cauliflower rice cool.
  • Once the riced cauliflower is cool enough to handle, place it onto a clean kitchen towel or cheesecloth, squeeze the excess moisture out from the cauliflower, and set it aside.
  • Place the egg whites into a stand mixer’s bowl and beat it with the whip attachment until stiff peaks form. Set the whipped egg whites aside.
  • Whisk the lupin flour, coconut flour, baking powder, salt and salt in a bowl.
  • Add the egg yolks, coconut oil, and almond milk and mix until combined.
  • Add the cauliflower mixture and mix untol combined.
  • Fold in 1/2 of the egg whites until well combined. Add the rest of the whipped egg whites into the cauliflower bread batter and fold them in until it is combined.
  • Pour the cauliflower bread into the prepared pan and bake for 45-50 minutes until golden.
  • Let the cauliflower bread cool completely before slicing.
  • Serve and enjoy!

Recipe Video

Notes

  • NUTRITIONAL INFO DISCLAIMER: The nutritional values presented below are only estimates. I don’t have a medical background, nor am I a registered dietitian or certified nutritionist. Therefore, nutritional information shown on foodandmoodcreations.com should only be used as a general guideline.

Nutrition Facts

10 servings per container


  • Amount Per ServingCalories144
  • % Daily Value *
  • Total Fat 11.7g 18%
    • Saturated Fat 9.1g 46%
  • Cholesterol 112mg 38%
  • Sodium 300mg 13%
  • Potassium 238mg 7%
  • Total Carbohydrate 4.7g 2%
    • Dietary Fiber 2.7g 11%
    • Sugars 1.7g
  • Protein 6.2g 13%

  • Calcium 32%
  • Iron 1%
  • Vitamin D 11%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

References: 

Kapusta-Duch, J., Szeląg-Sikora, A., Sikora, J., Niemiec, M., Gródek-Szostak, Z., Kuboń, M., Leszczyńska, T., et al. (2019). Health-Promoting Properties of Fresh and Processed Purple Cauliflower. Sustainability, 11(15), 4008. MDPI AG. Retrieved from http://dx.doi.org/10.3390/su11154008

Kennedy, D. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients, 8(2), 68. MDPI AG. Retrieved from http://dx.doi.org/10.3390/nu8020068

Padma Maruvada, Patrick J Stover, Joel B Mason, Regan L Bailey, Cindy D Davis, Martha S Field, Richard H Finnell, Cutberto Garza, Ralph Green, Jean-Louis Gueant, Paul F Jacques, David M Klurfeld, Yvonne Lamers, Amanda J MacFarlane, Joshua W Miller, Anne M Molloy, Deborah L O’Connor, Christine M Pfeiffer, Nancy A Potischman, Joseph V Rodricks, Irwin H Rosenberg, Sharon A Ross, Barry Shane, Jacob Selhub, Sally P Stabler, Jacquetta Trasler, Sedigheh Yamini, Giovanna Zappalà, Knowledge gaps in understanding the metabolic and clinical effects of excess folates/folic acid: a summary, and perspectives, from an NIH workshop, The American Journal of Clinical Nutrition, Volume 112, Issue 5, November 2020, Pages 1390–1403, https://doi.org/10.1093/ajcn/nqaa259

Wendy J. Dahl, Maria L. Stewart, Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber, Journal of the Academy of Nutrition and Dietetics, Volume 115, Issue 11, 2015, Pages 1861-1870, ISSN 2212-2672, https://doi.org/10.1016/j.jand.2015.09.003. (https://www.sciencedirect.com/science/article/pii/S2212267215013866)

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