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Cauliflower Crusted Grilled Cheese Sandwiches⏱ 60 min total
Recipes

Cauliflower Crusted Grilled Cheese Sandwiches

Per 1 serving · 254 g · 5 ingredients

Calories
491
25%
of a 2,000 cal day
  • Protein
    37g
    30% of calories
  • Carbs
    7.6g
    6% of calories
  • Fat
    35g
    64% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Cauliflower Crusted Grilled Cheese Sandwiches (254 g) has 491 calories, with 37 g of protein, 7.6 g of carbohydrates and 35 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (74% DV), Vitamin A (35% DV) and Vitamin C (56% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 50%, 98% and 91% of the daily value.

Per 100 g
193cal
medium energy density
Protein per 100 cal
7.5g
Net carbs
6g
carbs minus fiber
Fiber
2.1g
2.7 g sugar

High in

20%+ of the daily value

  • Protein74%
  • Vitamin A35%
  • Vitamin C56%
  • Riboflavin (B2)53%
  • Vitamin B627%
  • Folate (B9)25%

Good source of

10–19% of the daily value

  • Vitamin D10%
  • Vitamin K16%
  • Thiamine11%
  • Potassium10%
  • Magnesium14%
  • Copper14%

Watch

20%+ of the daily value

  • Sodium50%
  • Saturated fat98%
  • Cholesterol91%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 45 min
  1. 1

    Preheat oven to 450 degrees F. Place cauliflower into food processor and pulse until crumbs about half the size of a grain of rice.

  2. 2

    Place cauliflower into large microwave safe bowl and microwave for 2 minutes; it should be soft and tender.

  3. 3

    Stir cauliflower to mix up the bottom and top cauliflower. Place back into the microwave and cook for another 3 minutes Remove and stir again so that all the cauliflower cooks evenly. Place back into microwave and cook for 5 minutes. At this point, you should see the cauliflower is starting to become more dry. Microwave for another 5 minutes. Cauliflower should still be slightly moist to the touch, but should look dry and clumped up.

  4. 4

    Add in egg, parmesan, and seasoning. Stir to combine until smooth paste forms. Divide dough into 4 equal parts. Place onto large baking sheet lined with parchment paper or silpat mat. Using your knuckles and fingers, shape into square bread slices about 1/2 inch thick. Bake cauliflower bread for about 15-18 minutes or until golden brown. Remove from oven and let cool a few minutes.

  5. 5

    Using a good spatula, carefully slide cauliflower bread off of parchment paper. Make 2 cauliflower sandwiches by adding a slice of cheese in between each pair of bread slices. Place sandwiches into oven and bake for several minutes (5-10 minutes) until cheese is completely melted and bread is toasty.

Vitamins & minerals

Amounts for 1 serving (254 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A319 μg
35%
Vitamin C50 mg
56%
Vitamin D2 μg
10%
Vitamin E1 mg
8%
Vitamin K19 μg
16%
Thiamine0.1 mg
11%
Riboflavin (B2)1 mg
53%
Niacin1 mg
4%
Vitamin B60.4 mg
27%
Folate (B9)101 μg
25%
Vitamin B121 μg
62%
Pantothenic acid2 mg
39%
Choline208 mg
38%

Minerals

NutrientAmount% Daily Value
Calcium930 mg
93%
Iron2 mg
22%
Potassium461 mg
10%
Magnesium57 mg
14%
Phosphorus704 mg
101%
Zinc4 mg
37%
Copper0.1 mg
14%
Manganese0.2 mg
9%
Selenium41 μg
75%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid3 g—
Beta carotene77 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride21 μg—
Fructose1 g—
Galactose0.1 g—
Glucose1 g—
Glutamic acid8 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0.1 g—
Leucine3 g—
Lycopene0 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats10 g—
Phenylalanine2 g—
Polyunsaturated fats2 g—
Proline4 g—
Retinol313 μg—
Serine2 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30.2 g—
Total omega 61 g—
Tryptophan1 g—
Tyrosine2 g—
Valine3 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 491 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 93min
    Walking (3.5 mph)
  • 59min
    Cycling (moderate)
  • 41min
    Running (6 mph)
  • 69min
    Swimming laps

Common questions

How many calories are in Cauliflower Crusted Grilled Cheese Sandwiches?

One serving of Cauliflower Crusted Grilled Cheese Sandwiches (1 serving) has 491 calories, which works out to 193 calories per 100 g. That is about 25% of a 2,000-calorie day.

Are Cauliflower Crusted Grilled Cheese Sandwiches high in protein?

Yes. It has 37 g of protein per serving, and 30% of its calories come from protein (7.5 g of protein per 100 calories).

Are Cauliflower Crusted Grilled Cheese Sandwiches keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 6% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cauliflower Crusted Grilled Cheese Sandwiches?

1141 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cauliflower Crusted Grilled Cheese Sandwiches?

2.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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