If you dislike cauliflower, I suggest you move right along … there is nothing for you in this post. Don’t make this bread because you’ll be all “oh, I hate this bread. I can taste cauliflower!”. Well, yes, that’s kind of the point 😉 Perhaps scan through some past offerings on the blog and find another recipe you might like … because this post is all about cauliflower and its awesomeness as the basis for a healthy grain-free bread! So, if you love your cauli, as do I, then read on … 🙂
Many of you know that there are some awesome cauliflower and cheese based pizza crust recipes on the interwebs. There are also some related cauliflower bread recipes. But here’s the thing. I don’t like my bread to fall apart so I can’t slice it … and invariably, many of these do. Because they’re mostly the pizza crust baked as a flat bread. Taste great, but not very practical, unless you like to eat your bread with a spoon. I do not.
So my challenge is, how do I make a cauliflower bread that is still mostly cauliflower and lovely and moist, and doesn’t rely on lots of added flour for structure and body. My goal was to make a cauliflower bread that was low in both fat and carbs but high in protein and fibre and that allowed me to have my extra serve of vegetables in a different form. I like variety. I love protein breads. It’s a gimme.
You don’t care about my craziness though … so here we go. This bread is delicate, because it is like a serving of cauliflower in bread form. When still warm, it’s lovely with a little butter melting into it. Yum. So much for the low-fat criteria … 😀 It’s obviously great with cheese and pickles, but also served alongside soup, or any meat or vegetarian based meal.
I have added a little Grana Padano (or you could use Parmigiano Reggiano) but please use the real thing. There aren’t many things as horrible as faux Parmigiano cheese. Alternatively, use a little really sharp cheddar or other hard cheese. The subtle but sharp hint of the Parmigiano is great with cauliflower. I’ve also added a little chilli to my bread. Then again, I like to add chilli to almost everything. Honestly, the possibilities are huge. You can add some smoked or sweet paprika, finely chopped fresh herbs, or finely sliced olives … pretty much whatever you like. Keep it simple though as too much clutter in your bread makes it difficult to slice and less versatile. You will also tire of it very quickly. Keep it simple.
A serving of two slices (based on twelve slices per loaf) will yield about 110kcals, 15.1g protein, a low 2.7g fat (1.4g sat), only 5.1g carbohydrates (2.7g sugars), and a whopping 4.2g of dietary fibre. I dare you to hate those macros!
This bread is naturally gluten and tree nut free. While it is not low FODMAP, if you do not have an issue with galactose or lactose, then it is OK for you too. If you prefer to make it dairy free, or do not use protein powder, substitute the protein powder with extra coconut flour instead as indicated in the recipe.
It bakes up well as a loaf but you could also make this as mini loaves or muffins so you don’t have to slice them up.
Makes 1 x 21cm x 10cm loaf or 12 muffin-sized breads
- 575 grams chopped cauliflower (about 1 medium cauliflower)
- 25 grams coconut flour
- 45 grams unflavoured micellar casein* (substitute whey or rice protein isolate or 30 grams coconut flour)
- 25 grams Grana Padano or Reggiano cheese, grated
- 1 teaspoon sea salt
- 1 teaspoon bicarbonate of soda
- 1 large egg (52 grams, shelled)
- 198 grams liquid egg whites (about 6 large egg whites)
- 1 teaspoon fresh lemon juice
- 1 teaspoon chilli, smoked paprika, roasted garlic, or some finely chopped fresh herbs (optional)
*You can omit the casein powder if you like and just add another 25 grams of coconut flour.
Preheat the oven to 200℃.
Line the loaf tin with non-stick silicone paper. It pays to use a double thickness of paper for this. Set aside.
Place the cauliflower in to the bowl of a food processor. Pulse a few times, until chopped finely. It will resemble cauliflower rice. Add the remaining ingredients and pulse until smooth. If you are adding chilli, paprika, garlic, or herbs, to the bread, add them with the other ingredients. Adjust the seasoning, if desired.
Transfer to the prepared tin and smooth the top. If you prefer to sprinkle some chilli or herbs on top, do it now.
Lower the oven temperature to 190℃ and bake the bread for 10 minutes. Reduce the temperature to 180℃ and bake for a further 50 minutes, or until risen and golden and cooked through.
Remove from the oven and cool on a wire rack, in the tin. When cool, carefully remove the bread, and serve.
Store, wrapped in foil in a freezer bag, in the refrigerator. It will keep fresh for several days if stored this way.
I have provided macros as per the recipe above. If you substitute other ingredients, you will have to account for these changes. Further, you will have to account for any extra ingredients you add to the bread, in terms of flavourings.