Cauliflower is the star of so many keto diet recipes these days, and for good reason. It’s one of the most versatile vegetables on the planet, and one head of cauliflower goes a long way.
It’s tough to find good low-carb bread recipes that actually taste good, but look no further. This gluten-free cauliflower bread isn’t just easy — it’s also dairy-free and packed with protein and dietary fiber.
Who says you can’t be on a low-carb diet and have your bread, too? Whether you want to spice up your dough with some Italian spices and make it into a pizza crust or add some jam and Nut Butter for a sweeter spin, you’ll want to add this low-carb recipe to your keto recipe list.
This low-carb cauliflower bread is:
The main ingredients are:
- Almond flour
- Psyllium husks
Optional additional ingredients
- Sprinkle of salt
- Nut butter
- Parmesan cheese
Health Benefits of Low-Carb Cauliflower Bread
#1: Good for Digestion
When it comes to gut health and digestion, fiber is your number one ally. Your body doesn’t digest and absorb fiber in the same way it does with other carbohydrates.
Instead, fiber hangs around in your digestive tract, acting as food for your gut bacteria and aiding in gut health in a variety of ways[*].
This delicious cauliflower recipe has 3.7 grams of fiber in each slice, which not only lowers your net carb intake but also keeps your digestion running smoothly and your gut bugs happy.
Bulking and softening your stools isn’t the only way that fiber can help you out. Getting your daily dose can also improve a number of digestive disorders like heartburn, diverticulitis, hemorrhoids, and duodenal cancer[*].
The majority of the fiber in this cauliflower bread is coming from psyllium husk. Psyllium is a great source of both soluble and insoluble fiber. If your unsure of the difference, here’s a little breakdown:
- Soluble fiber: Slows down digestion. It forms a gel in your intestines and can lower cholesterol by binding to it in your digestive tract, which reduces LDL in your bloodstream.
- Insoluble fiber: Stimulates your digestion. It adds bulk to your stools and can help the movement of stool through your digestive tract.
Psyllium husk also acts a prebiotic, meaning it feeds the good bacteria in your gut. Prebiotics help your immune system by strengthening your defenses against foreign bacteria and warding off issues like diarrhea[*].
Psyllium husk may even be helpful if you’re struggling with inflammatory bowel issues. In a group of people with active Crohn’s disease, the combination of psyllium and probiotics was found to be an effective treatment[*].
#2: Protects Your Heart
Fiber has a pretty impressive impact on heart health as well. In fact, the more fiber you eat, the less likely you are to develop high blood pressure, stroke, high cholesterol and CVD (cardiovascular disease)[*][ *].
Psyllium husk, in particular, has been studied as a source of fiber that may prevent CVD[*].
Cauliflower is rich in a compound called sulforaphane. Sulforaphane is known as an indirect antioxidant and has heart-protective properties[*].
One way that sulforaphane may protect your heart is through its ability to increase certain antioxidant pathways, which is why it’s called an “indirect antioxidant,” not an antioxidant[*].
When your heart stops getting enough blood — and therefore oxygen — there can be tissue damage, known as ischemic injury[*]. Luckily, sulforaphane helps protect against ischemic injury and, therefore, protects your heart[*].
There’s one trick to getting the most from your cauliflower. You can only release sulforaphane when you chop, slice, crush, or chew the cauliflower. It would be fair to say that the heart-protective qualities of cauliflower are just waiting for you to activate them. Mother nature is very cool like that sometimes.
#3: Helps With Weight Loss
Several factors come into play when you’re trying to lose weight. Of course, exercise and choosing the right foods should be at the top of your list, but satisfaction and feeling full also play an important role.
Fiber helps you feel full and satisfied because it adds bulk and slows down digestion. And people who consume more fiber tend to be thinner than those who avoid it[*].
Choline, which is found in abundance in eggs, is another weight-loss nutrient worth mentioning[*]. Researchers think that choline may reduce appetite, and therefore decrease total food intake[*]. And keeping your appetite in check is key to long term weight loss success.
Low-Carb Cauliflower Bread
Some of the best things in life are simple. Enjoy this cauliflower bread for breakfast with some nut butter and cinnamon, or use it to whip up a quick sandwich for lunch. It truly mimics regular bread in taste and texture.
You can also turn this versatile cauliflower bread recipe into the perfect cheesy breadsticks with a little mozzarella cheese for Italian night, or a decadent grilled cheese sandwich.Print
Low Carb Cauliflower Bread
Low-carb cauliflower bread made with psyllium, almond flour and eggs is a perfect substitute for sandwiches and toast. Keto-friendly and sugar-free.
- Prep Time: 15 minutes
- Total Time: 1 hour and 10 minutes
- Yield: 12 (slices)
- Cuisine: American
- 2 cups almond flour
- 5 eggs
- ¼ cup psyllium husk
- 1 cup cauliflower rice
- Preheat oven to 350 degrees Fahrenheit.
- Line a loaf pan with parchment paper or coconut oil cooking spray. Set aside.
- In a large bowl or food processor, mix the almond flour and psyllium husk.
- Beat in the eggs on high for up to two minutes.
- Mix in the cauliflower rice and blend well.
- Pour the mix into the loaf pan.
- Bake for up to 55 minutes.
- Serving Size: 1 slice
- Calories: 142
- Carbohydrates: 6.5g
- Fiber: 3.7g
- Protein: 7.1g
Keywords: Low Carb Cauliflower Bread