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Cauliflower Mozzarella Sticks

Mozzarella sticks are one of my favorite appetizers. But at 600mg for a 3 stick serving, I thought that wasn't going to be possible...

Or so I thought!

By using riced cauliflower and splitting the cheese between mozzarella and lower sodium swiss, we significantly lower the sodium content.

This should make about 18 sticks. A serving of 3 comes out to about 235mg.


  • 5 oz cauliflower rice

  • 1 cup shredded mozzarella cheese

  • 1 cup shredded Swiss cheese

  • 1/4 cup nutritional yeast

  • 4 large eggs, divided

  • 1 1/4 cup Panko bread crumbs (see directions)

  • 1/2 tsp oregano

  • 1/2 tsp dried basil

  • 1/2 tsp parsley

  • 1/2 tsp thyme

  • 1/2 tsp rosemary

  • 1 tsp garlic

  • Flour, just enough to dust the sticks.


  1. Bring a pot of water to boil and add cauliflower. Cook until tender and drain.

  2. In a medium bowl, combine cauliflower, seasonings, cheeses, nutritional yeast, 3/4 cup panko, 2 eggs. The heat of the cauliflower should be enough to melt cheese and create kind of a dough.

  3. Taking about a tablespoon at a time, shape into sticks. Or disks. Or whatever shape your heart fancies.

  4. Freeze. Mine took about 2 hours.

  5. In 3 separate bowls, put 2 eggs (lightly beaten), remaining panko and flour.

  6. Coat sticks in flour, then egg, then panko.

  7. Cook until golden brown, about 10 minutes, in a 425° F oven.

This is such a cute way of getting little ones to get their veggies in too. What ways do you have for sneaking in veggies? Comment below!

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