If you’re looking for a new way to enjoy your toast in the morning, you came to the right place! Today’s cauliflower toast recipe is a tastier, healthier spin on the simple classic and a worthy contender for National I Love Food Day (September 9).
Our cauliflower toast gives you all the goodness of whole-grain bread with a nutty and creamy plant-based topping. It is full of flavor and makes for a great breakfast. Make a big batch of cauliflower topping and keep it in your freezer for an easy and super quick breakfast.
Is This Recipe Healthy?
Yes, our cauliflower toast is relatively healthy.
Let’s take a look at cauliflower, the star in this show. Cauliflower is an excellent source of fiber, zinc, and vitamins C, K, and B6. Studies have linked this nutritious vegetable to great health benefits, including improving the digestive system, reducing oxidative stress, supporting bone health, and helping with muscle movement.
Speaking of the nutrient profile, each serving of our cauliflower toast offers 483 calories. We pair the food with juice, making the whole combination a 500-calorie breakfast. This will provide enough calories and energy to carry you to your next meal.
In order to keep the cauliflower toast healthy, we also maintained a strict eye on the amount of added fat and sodium in the recipe. To be specific, there are only 548 milligrams of sodium and 6.9 grams of saturated fat in each serving.
In summary, all the nutrient content in the recipe is carefully calculated and formulated to stay within the USDA’s Dietary Guidelines.
Cauliflower: Since it’s relatively bland on its own, cauliflower is like a blank canvas that can take on a variety of flavors and textures.
Vegetables: Roasting is a simple way to bring out the natural sweetness of fresh vegetables. We chose mushrooms and asparagus for a healthy boost of fiber and nutrients.
Bacon: We used baked bacon and cut it into small pieces to fit nicely on top of the toast, but you can use ham or Canadian bacon if you prefer.
Cheese: Use cheddar cheese and grate it freshly before making the food. This will ensure the cheese melts evenly in the oven.
Sprouted Wheat Bread: Sprouted bread doesn’t contain sugar so it doesn’t have the sweetness you often taste from the regular bread. Instead, the bread has a unique nutty flavor which makes it an ideal base for a little butter and creamy topping.
Like other toast options, this cauliflower toast recipe is best eaten fresh from the oven, but it can also be stored and reheated.
The best way to store this delicious treat is to wrap the bread and keep the topping separately so that the toast won’t turn out soft and soggy. We encourage keeping them in the fridge for 2 – 3 days or in the freezer for no more than 2 months.
To reheat the treat, use your oven or air fryer. Heat the oven to 430℉. Scoop your thawed mixture on the toast and place it in a baking sheet to cook for just a few minutes or until hot.
When it comes to serving cauliflower toast, there are a thousand ways to be creative.
Mashed Avocado: One of your favorites is to pair the toast with mashed avocado. It’s fresh, flavorful, and full of nutrients that your body needs. This is great for breakfast or could just as easily be a quick brunch or snack. Note that avocado doesn’t keep too long, so be sure to make it fresh for each batch.
Egg Benedict: This typical American food is rich, creamy, and complements the toast wonderfully. Plus, the meal is economical and super easy to make at home.
Some More Healthy and Tasty Cauliflower Recipes You’ll Love
Looking for alternative ways to work with cauliflower? These 5 recipes of ours might be helpful:
Rub 20 oz cauliflower florets with 1 tbsp olive oil. Transfer them to a baking dish.
Rub the 6 oz mushrooms and 8 oz asparagus with 1 tbsp olive oil and 1/2 tsp paprika. Place them on the same baking dish with the cauliflower.
Put the baking tray in the oven and bake for 15 minutes.
Spread 1/2 tbsp butter on 8 slices of bread.
Once the veggies are cooked through, remove them from the oven. Put the bread in the oven and bake for 5 minutes.
In a bowl, add baked cauliflower, 1/4 tsp salt, 1/4 tsp pepper, 1 tbsp heavy cream, 1 1/2 tbsp sour cream, 0.5 oz bacon, 2 tbsp milk, 1 oz mozzarella, and 1.5 oz sliced almonds. Whisk together until well combined.
Place half of the cauliflower mixture in another bowl. Use a hand blender to blend until smooth. Return the blended mixture to the cauliflower bowl and mix until combined.
Mound the cauliflower mixture evenly on each slice of toast and top with 1 oz cheddar cheese. Bake 425℉ for another 5 minutes.
Transfer to plates and sprinkle with 2 tbsp parsley and 2 tbsp scallions.
Amount Per Serving (1 serving)
Calories 483Calories from Fat 198
% Daily Value*
Saturated Fat 7g
Polyunsaturated Fat 3g
Monounsaturated Fat 11g
Vitamin A 812IU
Vitamin C 75mg
* Percent Daily Values are based on a 2000 calorie diet.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Lizzie Streit is a Minneapolis-based dietitian and founder of It’s a Veg World After All. She completed her MS in Human Nutrition from Drexel University, and is an expert in culinary nutrition, recipe development, and nutrition communications. Lizzie’s philosophy is centered around making nutrition recommendations, and especially the advice to eat more vegetables, approachable and realistic. She is excited to be working with the team at Healthy Recipes 101 to ensure that their recipes are both nutritious and delicious.
Satisfy your carb cravings with this low-carb cauliflower toast recipe. Perfect for a healthy breakfast or snack.