Cauliflower Toast Recipe

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 Cauliflower Toast Healthy?

Yes, our cauliflower toast is relatively healthy.

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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. 

Main Ingredients

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.

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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.

Want to make more toast? Hop on the avocado trend and whip up these Smashed Avocado on Toast and Avocado Toast for a fantastic brunch everyone will enjoy.

Store and Reheat

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.

For more cauliflower recipe ideas, have a look at our Cauliflower Pizza Crust or Cauliflower Fried Rice.

What to Eat With Cauliflower Toast

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.

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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:

• Kung Pao Cauliflower Recipe
• Buffalo Cauliflower Tacos Recipe
• Cauliflower Manchurian Recipe (Gobi Manchurian)
• Cauliflower Alfredo Recipe

Cauliflower Toast

5 from 2 votes

This cauliflower toast recipe introduces a new way to transform your regular breakfast toast into something healthier and tastier.

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• cook TIME 25 mins
• prep TIME 10 mins
• total TIME 35 mins

• COURSE Breakfast
• CUISINE American
• SERVINGS
  4

  servings
• CALORIES 483 kcal

INGREDIENTS

1x2x3x

• 20 oz cauliflower
• 8 slices sprouted wheat bread
• 8 oz asparagus
• 6 oz cremini mushrooms (halved lengthwise)
• 1 oz mozzarella
• 1.5 oz almonds (sliced)
• 1 oz cheddar cheese
• 0.5 oz pan-fried bacon (chopped)
• 2 tbsp olive oil (divided)
• 1/2 tbsp unsalted butter
• 1 tbsp heavy cream
• 1 1/2 tbsp sour cream
• 2 tbsp milk
• 1/2 tsp paprika
• 1/4 tsp salt
• 1/4 tsp ground pepper
• 2 tbsp scallion (chopped)
• 2 tbsp parsley (chopped)

INSTRUCTIONS

Image instructions

1

Preheat the oven to 430℉.

2

Rub 20 oz cauliflower florets with 1 tbsp olive oil. Transfer them to a baking dish.

3

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.

4

Put the baking tray in the oven and bake for 15 minutes.

5

Spread 1/2 tbsp butter on 8 slices of bread.

6

Once the veggies are cooked through, remove them from the oven. Put the bread in the oven and bake for 5 minutes.

7

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.

8

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.

9

Mound the cauliflower mixture evenly on each slice of toast and top with 1 oz cheddar cheese. Bake 430℉ for another 5 minutes.

10

Transfer to plates and sprinkle with 2 tbsp parsley and 2 tbsp scallions.

11

Serve.

NUTRITION

Nutrition Facts

Cauliflower Toast

Amount Per Serving (1 serving)

Calories 483Calories from Fat 198

% Daily Value*

Fat 22g

34%

Saturated Fat 7g

44%

Polyunsaturated Fat 3g

Monounsaturated Fat 11g

Cholesterol 29mg

10%

Sodium 585mg

25%

Potassium 883mg

25%

Carbohydrate 39g

13%

Fiber 16g

67%

Sugar 6g

7%

Protein 12g

24%

Vitamin A 812IU

16%

Vitamin C 75mg

91%

Calcium 191mg

19%

Iron 3mg

17%

* Percent Daily Values are based on a 2000 calorie diet.

Keywords: Cauliflower Toast, Cauliflower Toast Recipe