Cauliflower is the star of many keto diet recipes (including this low-carb cauliflower bread). And its popularity is well deserved.
Along with zucchini, cauliflower is one of the best keto veggies not only because of its low-carb nature, but also for its versatility.
One head of cauliflower goes a long way. It can be riced to substitute rice, it can be ground and turned into a crispy and delicious cauliflower pizza crust, or even baked into cauliflower breadsticks.
It’s tough to find low-carb bread recipes that taste good, but this cauliflower bread is the exception. What’s more, this gluten-free recipe isn’t just easy — it’s also dairy-free and packed with protein and dietary fiber. It truly mimics regular bread in taste and texture.
You can spice up your dough with some Italian spices for a savory treat or add some jam and nut butter for a sweeter spin.
Salty or sweet, you’ll want to add this keto recipe to your low-carb recipe list.
This keto-friendly cauliflower bread is:
The main ingredients are:
- Cauliflower florets
- Almond flour
- Psyllium husks
Optional additional ingredients:
Health Benefits of Cauliflower Bread
Cauliflower is one of the most beloved veggies in keto for a reason. It’s multipurpose, low-carb, and packed with macronutrients. It might surprise you to learn that it can offer even more benefits in bread form.
#1: Can Improve Your 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 number 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 is not the only way fiber can help you out. Getting your daily dose can also help against 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 their movement through your digestive tract[*].
Psyllium husk also acts as 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: Helps Protect 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 may have heart-protective properties[*].
One way that sulforaphane might 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 get the most out of cauliflower. You can only release sulforaphane when you chop, slice, crush, or chew the cauliflower. It would be fair to say that its heart-protective qualities are just waiting for you to activate them.
Cauliflower is also a great source of vitamin C and folate[*]. Research has shown that deficiency of these nutrients might be associated with higher chances of developing cardiovascular diseases. Vitamin C is also vital for the optimal function of our immune system, while folate might help prevent certain types of cancer such as esophageal and pancreatic cancer[*][*][*].
This incredibly versatile veggie is also a potassium powerhouse. Studies have shown that healthy intakes of this mineral show a correlation with lower blood pressure levels, which in turn decreases the risk of coronary heart disease[*].
#3: May Promote 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.
The fiber in almond flour and psyllium husk 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 abundant 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[*][*].
Enjoy this cauliflower bread for breakfast with some nut butter and cinnamon, or use it to whip up a quick sandwich for lunch.
Or just pop it in the toaster, add a drizzle of olive oil and some cheddar cheese and have it as a delicious bruschetta for a quick lunch.
You can also turn this versatile cauliflower bread recipe into perfect cheesy breadsticks with a little mozzarella cheese for Italian night, or a decadent grilled cheese sandwich.
It also makes for a great appetizer, either by itself or with a little grass-fed butter and garlic powder. Any way you make it, you’ll want to add this bread to your favorite meal.
Now that you’ve learned about all the health benefits of this keto cauliflower bread, roll up your sleeves and give it a try. If you’re looking for more reasons why cauliflower is a great addition to your ketogenic lifestyle, continue reading more about what it’s one of the best keto veggies.
For more keto-friendly bread recipes and low-carb cauliflower recipes, check out these articles:
- The Best Keto Bread Recipes
- 5 Easy Low-Carb Breads You Can Make Yourself
- 7 Low-Carb Cauliflower Recipes to Satisfy Your Carb Cravings
- Garlicky Cauliflower Mashed “Potatoes”
Low-Carb Cauliflower Bread
Low-carb cauliflower bread made with psyllium, almond flour, and eggs is a perfect keto-friendly and sugar-free substitute for sandwiches and toast.
- Prep Time: 15 minutes
- Total Time: 1 hour and 10 minutes
- Yield: 12 (slices) 1x
- Cuisine: American
- 2 cups almond flour
- 5 eggs
- ¼ cup psyllium husk
- 1 cup cauliflower rice
- Preheat oven to 350 ºF.
- 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 cauliflower mixture 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