I love healthy versions of classic recipes, and here’s a great one to add to the list – how delicious does this look?
It’s a Breadless Grilled Caprese Sandwich! BUT WAIT – What did I use instead of bread? Are you sitting down? CAULIFLOWER!
A few weeks ago, I shared a popular video on Facebook (65 million views and counting!) showing how to make Cauliflower Grilled Cheese. It looked delicious, so I had to give it a try (and put my own spin on it)!
It’s pretty easy to make, and involves pan-frying riced cauliflower patties that are used instead of bread. Best of all, you only need a few ingredients! Here’s how to make it.
Mix up, in a bowl, 2 cups of riced cauliflower (either store-bought or homemade), 2 eggs, and 1/2 cup shredded or grated Parmesan cheese. I also added a generous dash of Mrs. Dash.
Mix it all up. Meanwhile, heat a skillet on the stove over medium heat.
This recipe makes 2 sandwiches, so the cauliflower mixture needs to make 4 patties. (Because each sandwich needs two pieces of ‘bread.’ Math!) Take a quarter of the mixture, pile it in the skillet, and quickly shape it into a square. Use a big enough skillet to do two at one time.
Then, don’t touch it! Let it cook, undisturbed, for five minutes, then flip.
This is when I realized they looked really similar to latkes, also known as potato pancakes, which is a good thing, because I love latkes, and these are much better for you, since they’re cauliflower instead of potato.
They’re going to cook for 5 minutes on the second side, but while they’re cooking, you can stack up the filling ingredients on one of the patties. I decided to make Caprese sandwiches, just to add a few more flavors into the mix. The classic Caprese combo is mozzarella, tomato, and basil, and guess what! Those are the three ingredients you’ll use! For each sandwich, you’ll need:
- 1/3 cup shredded mozzarella
- 3-4 thin slices of roma tomato (I used roma because they’re small, so they can more easily be arranged on a sandwich, but use whatever kind of tomato you want or have around)
- 3-4 fresh basil leaves, cut into thin strips. (I cut the basil into ribbons, so the cheese can melt around them, hopefully making everything stick together easier, upping the desired gooey factor.)
I should point out that you can put whatever fillings you want in the sandwich. It can be straight cheese, as the original video had it, or you could do a meat and cheese combo, like ham + swiss or turkey + provolone. The sky’s the limit!
After they’re gone 5 minutes on the second side, put the lid on the sandwich, and press them together, using your spatula, for a final minute or so, until all that cheese is melted.
VOILA! You have a Breadless Grilled Caprese Sandwich! And it’s delicious!
Like many healthy swaps, I don’t think you’d fool someone with this recipe into thinking they were eating bread. However, this would totally satisfy a craving for an ooey-gooey grilled cheese, and if you’re on a low- or no-carb eating plan, or aren’t eating gluten, than this is the perfect solution.
Plus, one of these sandwiches is only 330 calories, has 10 grams of carbs, 28 grams of protein (!), and 21 grams of fat. Pair it with a salad and or a bowl of soup, and you have a great, easy meal!
What kind of breadless sandwich do you want to make? I might go apple and brie next!
Keep it up, David!
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