Cauliflower Stromboli – A Delicious Low-Carb Twist on an Italian Favorite!
Craving something cheesy, savory, and comforting without all the extra carbs? This homemade Cauliflower Stromboli is the perfect way to enjoy your favorite Italian-inspired flavors with a lighter twist!
Made with a golden cauliflower crust, layers of melted mozzarella cheese, savory ham, and flavorful tomato sauce, this recipe delivers all the goodness of traditional stromboli without the bread-heavy crust.
Whether you're looking for a healthier dinner, a satisfying lunch, or a new way to sneak more vegetables into your meals, this recipe is worth trying!
Recipe Details
Prep Time: 20 minutes
Cook Time: 22 minutes
Total Time: Approximately 45 minutes
Servings: 4
Category: Lunch, Dinner
Cooking Method: Oven-Baked
Lean & Green Breakdown (Per Serving)
½ Lean
1½ Vegetables
2½ Condiments
These are the provided meal-plan counts. Verify them against your specific plan and ingredient brands.
Ingredients
For the Cauliflower Crust
10 sprays olive oil cooking spray
1 small head cauliflower, cut into florets (approximately 3 cups cauliflower rice)
1 large egg, lightly beaten
½ cup shredded mozzarella cheese
½ teaspoon sea salt
½ teaspoon dried oregano
¼ teaspoon ground black pepper
For the Stromboli Filling
3 tablespoons tomato sauce (5g carbohydrates or less, according to your plan's serving requirements)
½ cup shredded mozzarella cheese
4 ounces low-fat, low-sodium ham
2 tablespoons grated Parmesan cheese
1 teaspoon dried oregano
Step-by-Step Instructions
Step 1: Prepare Your Oven
Preheat your oven to 450°F (232°C) and position the oven rack in the middle.
Line a large baking sheet with parchment paper and lightly coat it with olive oil cooking spray to prevent sticking.
Step 2: Make the Cauliflower Rice
Place the cauliflower florets into a food processor and pulse until they resemble fine grains of rice.
Be careful not to overprocess the cauliflower into a puree.
Kitchen Tip: Don't have a food processor? A regular box grater works just as well!
Measure out approximately 3 cups of cauliflower rice.
Step 3: Cook and Dry the Cauliflower
Transfer the cauliflower rice to a microwave-safe bowl and microwave on high for approximately 8 minutes, or until tender.
Allow it to cool slightly before transferring it to a clean kitchen towel.
Gather the towel around the cauliflower and twist firmly to squeeze out as much excess moisture as possible.
Important: This is the secret to a successful cauliflower crust! Removing the moisture helps prevent a soggy, mushy stromboli and makes the crust easier to roll.
Step 4: Prepare the Cauliflower Dough
Place the dried cauliflower rice into a large mixing bowl.
Add the beaten egg, ½ cup mozzarella cheese, sea salt, oregano, and black pepper.
Stir until everything is thoroughly combined and forms a soft dough-like mixture.
Step 5: Shape and Bake the Crust
Transfer the cauliflower mixture onto your prepared baking sheet.
Using a spatula or your hands, gently press and shape the mixture into a large, even rectangle.
Bake for approximately 10 minutes, or until the crust begins to firm up and lightly turn golden around the edges.
Step 6: Add the Delicious Filling
Remove the cauliflower crust from the oven.
Spread the tomato sauce evenly over the crust, leaving approximately a 2-inch border along one long edge.
Layer the filling in this order:
Half of the remaining mozzarella cheese
Thinly sliced ham
Remaining mozzarella cheese
Keep the filling evenly distributed so the stromboli rolls easily.
Step 7: Roll Your Stromboli
Carefully loosen the crust using a large spatula.
Starting from the long edge opposite the 2-inch border, gently roll the cauliflower crust over the filling, using the parchment paper to help guide it if needed.
Position the stromboli seam-side down and gently tuck the ends underneath to help seal in the cheese.
Using a sharp knife, make a few small slits across the top to allow steam to escape.
Sprinkle with Parmesan cheese and the remaining oregano.
Step 8: Bake Until Golden
Return the stromboli to the oven and bake for another 12 minutes, or until the cheese is melted and the outside is lightly golden.
For food safety, ensure the center reaches 165°F (74°C), particularly if using leftover or previously opened ham.
Step 9: Slice and Enjoy!
Remove the stromboli from the oven and allow it to rest for approximately 5 minutes.
Slice into 4 equal portions and serve warm.
Enjoy the cheesy, savory goodness!
Tips for the Perfect Cauliflower Stromboli
Squeeze out the moisture. The drier your cauliflower, the better your crust will hold together.
Don't overfill. Too much filling can make rolling difficult and cause the stromboli to break apart.
Use parchment paper. It helps prevent sticking and makes rolling much easier.
Let it rest before slicing. Allowing the stromboli to cool slightly helps the filling settle and makes for cleaner slices.
Choose a thicker tomato sauce. A watery sauce can soften the cauliflower crust.
Storage and Reheating
Refrigerator: Store leftovers in an airtight container for up to 3–4 days.
Freezer: Wrap cooled portions individually and freeze for up to 2 months for best quality.
Reheating: Warm in a 350°F oven until heated through. An air fryer also works well for restoring some of the crust's texture. Reheat leftovers to 165°F.
What to Serve with Cauliflower Stromboli
This flavorful stromboli pairs wonderfully with a fresh garden salad, roasted zucchini, steamed broccoli, or sautéed spinach.
For a little extra Italian flavor, serve with a small portion of warm, low-sugar marinara sauce for dipping. Remember to account for any additional sauce or sides in your meal-plan counts.
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