Cauliflower Cheese Sticks Recipe

Prepare and drain cauliflower

Preheat oven to 425°F (220°C). If using fresh cauliflower, cut into florets and pulse in a food processor until riced (about 4 cups). If using frozen, thaw completely. Place riced cauliflower in a clean kitchen towel or fine mesh sieve and squeeze firmly to remove as much moisture as possible—aim for 1/2 cup or less of liquid.

Cook and reduce moisture

Transfer the drained riced cauliflower to a microwave-safe bowl and microwave uncovered for 4–6 minutes to further remove moisture. Let cool slightly, then transfer to a bowl and stir in 1 large beaten egg, 1 cup shredded mozzarella, 1 tbs grated Parmesan, 1 tbs chopped parsley, 1 tsp garlic powder, 3 tsp salt, and 1/2 tsp black pepper until evenly combined.

Form crust sheet

Line a baking sheet with parchment paper and lightly oil. Press the cauliflower mixture into a 10x12-inch rectangle about 1/2-inch thick, smoothing the top. Bake in the preheated oven for 18–22 minutes until edges are golden and set. Remove and cool for 5 minutes.

Add cheddar layer and cool

Sprinkle 1 cup shredded cheddar evenly over the warm cauliflower sheet so it melts slightly. Return to oven for 2–3 minutes just to tack the cheese. Remove, let cool until it’s cool enough to handle but still pliable (about 8–10 minutes).

Cut into sticks

Using a sharp knife, cut the cauliflower-cheddar sheet into 12 equal sticks (about 1.5 x 4 inches each). Chill the sticks in the refrigerator for 10–15 minutes to firm up; this helps them hold shape during coating and baking.

Prepare cheese cores

If using mozzarella string cheese, trim each piece to match the length of the cauliflower sticks (about 4 inches). If using a block, cut into 12 sticks roughly the same size. Pat dry with paper towel.

Assemble sticks

Place a mozzarella stick in the center of each cauliflower strip and wrap the cauliflower around it, sealing seams by pressing gently. If needed, use a small dab of beaten egg to seal the edges. Ensure each stick is evenly wrapped and has no exposed cheese.

Set up breading station

In three shallow bowls, place: 1) 3/4 cup flour; 2) 2 large beaten eggs mixed with 2 tbs water; 3) 1.5 cups breadcrumbs mixed with 1 tsp Italian seasoning, 2 tbs grated Parmesan, 1/2 tsp salt, and 1/4 tsp black pepper.

Dredge and double-coat (for best results)

Working one at a time, dredge each wrapped stick in flour, shaking off excess, dip into the egg wash, then coat thoroughly in the breadcrumb mixture. For a thicker, extra-crispy crust, repeat the egg and breadcrumb step once more. Place coated sticks on a parchment-lined baking sheet.

Bake until golden

Reduce oven to 400°F (200°C). Lightly brush each coated stick with 1 tbs olive oil (or spray with cooking oil). Bake for 12–16 minutes, turning once halfway through, until coating is golden brown and cheese is melted inside. If you prefer a darker crust, broil 1–2 minutes at the end—watch closely to avoid burning.

Rest and serve

Remove from oven and let rest 2–3 minutes so filling sets slightly. Transfer to a serving plate, garnish with chopped parsley if desired, and serve immediately with 1 cup warmed marinara sauce for dipping.