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.
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.
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.
How to Make Toast With Cauliflower
Once you have everything you need to make this tasty cauliflower toast on hand, here is how to make it:
Rub the cauliflower with olive oil.
Rub the vegetables with oil and seasonings.
Bake the cauliflower and vegetables.
Spread butter on toast.
Bake the toast.
Season the baked cauliflower.
Blend half of the cauliflower mixture. Return it to the cauliflower bowl.
Mound the cauliflower mixture on toast. Bake.
Sprinkle with parsley and scallions.
Serve.
For the detailed instructions, refer to the recipe card at the bottom of this article.
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.
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
- Chicken and Cauliflower Recipe
- Cauliflower Manchurian Recipe (Gobi Manchurian)
- Cauliflower Alfredo Recipe
Cauliflower Toast Recipe
This cauliflower toast recipe introduces a new way to transform your regular breakfast toast into something healthier and tastier.
- cook TIME 25 mins
- prep TIME 10 mins
- total TIME 35 mins
- COURSE Breakfast
- CUISINE American
- SERVINGS servings
- CALORIES 483 kcal
INGREDIENTS
- 20 ozcauliflower
- 2 tbspolive oil (divided)
- 8 ozasparagus
- 6 ozcremini mushrooms (halved lengthwise)
- 0.5 tsppaprika
- 0.5 tbspunsalted butter
- 8 slicessprouted wheat bread
- 0.3 tspsalt
- 0.3 tspground pepper
- 1 tbspheavy cream
- 1.5 tbspsour cream
- 0.5 ozpan-fried bacon (chopped)
- 2 tbspmilk
- 1 ozmozzarella
- 1.5 ozalmonds (sliced)
- 1 ozcheddar cheese
- 2 tbspscallion (chopped)
- 2 tbspparsley (chopped)
INSTRUCTIONS
Preheat the oven to 430℉.
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 430℉ for another 5 minutes.
Transfer to plates and sprinkle with 2 tbsp parsley and 2 tbsp scallions.
Serve.
NUTRITION
Luna Regina
Founder
Lizzie Streit, MS, RDN, LD
Nutrition Reviewer