These high-protein cauliflower thins are crisp on the edges, tender in the center, and easy to make! Made with cottage cheese, parmesan, and cauliflower rice, they’re the perfect low-carb bread swap or protein-packed snack.
If you’ve been following me for a while, you’ve probably seen me share about cauliflower thins. I love enjoying them for breakfast on low-carb days, usually topped with mashed avocado.
Ever since I started buying the Trader Joe’s cauliflower thins, I knew I had to try making a homemade version. I decided to add cottage cheese for extra protein, and the end result was so good—I couldn’t wait to share the recipe with you!
These cauliflower thins are like a cross between my cottage cheese flatbread and the Trader Joe’s version. And the best part? You only need a handful of simple ingredients you probably already have in your kitchen!
Why You’ll Love This Recipe
Here’s why these cauliflower thins deserve a spot in your weekly rotation:
- Simple – You only need 6 simple ingredients and about 5 minutes of prep time!
- High in protein – Cottage cheese + egg + parm = a protein-packed recipe. Two cauliflower thins have 14 grams of protein.
- Low-carb & gluten-free – A great alternative to traditional sandwich thins or wraps.
- Super versatile – Use them for sandwiches, snacks, or even a base for avocado toast.
Ingredients Needed
You only need 7 simple ingredients to make these high-protein cauliflower thins. So easy and wholesome!
- riced cauliflower – fresh or frozen, both work. If you’re using frozen, just make sure it’s fully thawed and patted dry. You want it tender, but not soggy!
- cottage cheese – I used whole milk cottage cheese for extra creaminess and protein. I recommend Good Culture if you can find it—super creamy and no weird additives.
- parmesan cheese – adds a salty, cheesy bite and helps these thins hold together. Freshly grated is best if you have it.
- egg – acts as the binder to keep everything together while baking.
- garlic powder – just a touch to add savory flavor.
- sea salt – balances everything out.
Substitutions & Variations
There’s definitely some flexibility with this recipe, so feel free to make it work with what you have on hand:
- Cheese swap: Not a fan of parmesan? Try shredded cheddar or mozzarella instead. Just note it may change the texture slightly.
- Add herbs: Feel free to mix in chopped chives, parsley, or even a little dried Italian seasoning for extra flavor.
How to Make Cauliflower Thins
Step 1: Steam or microwave cauliflower rice until tender (about 2–3 minutes). Pat dry with a paper towel to remove any excess liquid.
Step 2: In a bowl, combine cauliflower rice, cottage cheese, parmesan cheese, egg, garlic powder and salt.
Step 3: Spoon the mixture onto the baking sheet, flattening each portion into a thin round (about ¼-inch thick).
Step 4: Bake for 18–22 minutes, until golden around the edges and cooked in the middle.
Brittany’s Tips
- Don’t skip drying the cauliflower: This is the key to getting crispy edges! A salad spinner works great if you have one, just line it with a paper towel first.
- Use a silicone baking mat or parchment: These thins like to stick, so make sure your surface is nonstick.
Serving Suggestions
There are so many ways to enjoy these cauliflower thins! One of my favorite ways is using them as a base for avocado toast—just mash some avocado on top, sprinkle with everything but the bagel seasoning, and serve with turkey sausage and eggs for a satisfying, high-protein breakfast.
Here are a few more ideas:
- Mini sandwiches – Use them as low-carb bread for a turkey, egg, or veggie sandwich. These thins would be delicious with my cottage cheese chicken salad or tuna salad.
- Toasted with spreads – Enjoy warm with hummus, cottage cheese, or nut butter.
- As a pizza base – Add marinara, mozzarella, and your favorite toppings for a quick, personal-size low-carb pizza.
- Topped with eggs – Add a fried or poached egg on top for a quick breakfast or snack.
These thins are super versatile, so feel free to get creative and enjoy them however you like!
How to Store
Let your cauliflower thins cool completely, then store them in an airtight container in the fridge for up to 5 days. I like to reheat them in a toaster oven or skillet for a few minutes to bring back that crisp edge!
You can also freeze them! Just layer parchment paper between each thin and store in a freezer-safe bag or container. Reheat straight from frozen in the oven or toaster oven until warmed through.
Frequently Asked Questions
Yes! These thins are naturally low in carbs and high in protein and healthy fats. Great for low-carb or balanced meals.
Definitely. These are great as a sandwich base, mini pizza crust, or even a wrap alternative. They’re sturdy but soft, so they hold up well.
They won’t be as crisp as traditional toast, but they do firm up nicely and get golden around the edges, especially if you reheat them in a toaster oven.
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