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Low Oxalate Keto Grilled Cheese

Low-Oxalate, High-Calcium, KETO-Friendly, Grilled Cheese

Jill Harris, LPN, CHC Avatar

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Jill Harris, LPN, CHC

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Who doesn’t love grilled cheese? I must admit, I don’t usually eat grilled cheese, but I had a taste for one. Since we’re always trying to get enough daily calcium, I thought this would be a gooey and delicious way to do it.

I used riced cauliflower instead of bread to make the sandwich, and it turned out well. For my medical issues, the diet I choose is a lower carb one. If you are on keto or paleo, this will be a great lunch for you too!

Kidney Stone Diet Safe Tips: You can put tomatoes on this or even some pesto. Arugala would also be nice. Maybe just swiss cheese so you can keep the sodium even lower. The Gruyere was truly what I had the taste for and it was worth the extra sodium for me. Do what makes you happy!

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Low-Oxalate, High-Calcium, KETO-Friendly, Grilled Cheese

Low Oxalate Keto Grilled Cheese
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5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 4 reviews

A gooey and delicious way to get your calcium.

  • Author: Jill Harris

Ingredients

Scale
  • 2 ounces of shredded Swiss and Gruyere cheese
  • One 16 ounce bag of riced cauliflower
  • 1/2 Teaspoon Italian seasoning
  • 1/2 Teaspoon of garlic powder
  • oil of your choice for pan
  • 1 teaspoon of fresh or dried rosemary
  • 1/4 cup shredded parmesan cheese
  • pepper to taste
  • 1 egg

Instructions

  1. Take riced cauliflower and put in a food processor to grind it smaller so it looks like sand and can be easily formed into patties. You should get about 2 cups from the 16-ounce bag.
  2. Toss the cauliflower into a bowl and add lightly beaten egg, parmesan cheese, Italian seasoning, rosemary, garlic powder, and pepper. Form into what is as close to dough as you can get.
  3. Heat a large non-stick skillet over medium-low heat and oil it up. I used canola and a bit of butter. You can use what you like but don’t be shy. You don’t want the cauliflower “bread” to stick to the pan.
  4. Form cauliflower dough into a round patty (you should get 4 patties for two sandwiches). Gently squeeze out any extra fluid from each patty.
  5. Place both cauliflower patties into a heated pan for about 5 minutes.
  6. Take your spatula and gently flatten each patty and go around and shape into squares that resemble bread.
  7. After the 5 minutes are up GENTLY take a spatula and turn the patty over. BE CAREFUL. They fall apart easily at this point.
  8. Take 1/2 of the cheese and put it on top of one of the “bread” pieces. Flip the other “bread” slice on top of the cheezed one. Set the timer for 3 more minutes and grill up your sandwich. If your “bread” is not browned keep it on the stove a bit longer.
  9. When time is up, gently and carefully take the grilled cheese out of the pan and let it cool on a plate. It will continue to firm up as it cools!

Notes

Oxalate: 4mg    Calcium: 502mg   Servings: 2

Nutrition

  • Serving Size: 2
  • Calories: 342
  • Sugar: 5mg
  • Sodium: 411mg
  • Fat: 23g
  • Saturated Fat: 10g
  • Carbohydrates: 61
  • Fiber: 5g
  • Protein: 22g
  • Cholesterol: 118mg

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Jill Harris, LPN, CHC Avatar

About the Author

Jill Harris is a Licensed Practical Nurse (LPN) who specializes in kidney stone prevention. Her goal is to teach you what you need to know and, more importantly, how to put that knowledge to work so you can stop forming stones. For good.
  1. Patty Nelson Avatar
    Patty Nelson

    Great recipe

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Patty,
      Glad you like it, sister!
      j

      Reply
      1. Theresa Romeo Avatar
        Theresa Romeo

        Can you do a article on calcium supplements. Ones that are easy to digest n absorb. I don’t eat animal products so I need to do low oxalate vegan cheese but still want the calcium. There are plenty of supplements to choose from but which ones are worth taking.

        Reply
        1. Jill Harris, LPN, CHC Avatar
          Jill Harris, LPN, CHC

          Hi Theresa,
          Because calcium pill supplements can increase stone risk we do not recommend them. You can get plenty of calcium from other non dairy sources. My blog has articles on the topic here:https://kidneystonediet.com/16-non-dairy-calcium-sources-for-kidney-stone-formers/

          Reply
  2. jane goldblatt Avatar
    jane goldblatt

    This sounds wonderful Jill! You should print a cookbook

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Jane,
      Will be soon! This all takes tons of time!!
      Stay well,
      j

      Reply
  3. Tanialee Bowman Avatar
    Tanialee Bowman

    Just wondering where you can buy riced cauliflower? I’ve never heard of it before.
    Thank you Jill for giving us stoners some great meal ideas.

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Tanialee,
      Most stores now sell it.
      j

      Reply
  4. Joanie Avatar
    Joanie

    I make pizza “dough” with cauliflower, egg and herbs and spices. So glad I signed up for your emails Jill! Thank you!

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Joanie,
      It is my pleasure.
      j

      Reply
  5. Julie Farrell Avatar
    Julie Farrell

    Is 61 g of carb correct? I don’t see anything in the recipe that has that many carbs, and bread would have fewer. Should it be 6.1 g carbs?

    Thanks for all the info and help! I really appreciate all you do for us.

    Julie

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hey Julie,
      You know these nutrition calculators are always off. I will check into it. Thanks for the heads up!
      j

      Reply
      1. Teresa Rodriguez Avatar
        Teresa Rodriguez

        Hi!
        Did you find out about the carb content? I think it is lower than that.

        Reply
  6. Linda Lubbers Avatar
    Linda Lubbers

    Just made this for breakfast and it was amazing! I used extra old cheddar and did up a side of arugala fried up in avacado oil. Such a great way to start the day. I wish I could share a picture:) Thank you Jill for sharing this recipe!

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Linda,
      You know, after I ate it I said to myself, “you know what this needs? Some Arugula!” Great minds think alike!
      Stay well,
      j

      Reply
  7. Mary Louise Whitlow Avatar
    Mary Louise Whitlow

    Made it today. It was great although I could not get mine to stay together while frying. Maybe because I used frozen riced cauliflower… So I fried it, put it bowls and sprinkled the cheese on top. It was wonderful! Reminded me of grits; can you tell I’m from the south:)!
    Thanks for the recipe!!

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Mary Louise,
      They are fragile but be gentle when flipping and push together with spatula to help remold it.
      It’s worth trying til you get it!
      J

      Reply

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