Low Carb Baked Cauliflower Casserole
User Reviews
4.7
Low Carb Baked Cauliflower Casserole
Description
Low Carb Baked Cauliflower Casserole starts with cauliflower florets boiled until fork-tender, then thoroughly drained to remove excess moisture for a better baking texture. The sauce is made by browning almond and coconut flours in butter, then whisking in milk and seasoning with garlic powder, onion powder, salt, and pepper before thickening over heat. After removing from heat, half of the cheddar cheese is incorporated into the sauce to create a smooth, cheesy base. A third of this sauce is spread on the bottom of a pan, followed by layering the cauliflower and the remaining sauce and cheese. Baking develops a golden cheesy crust while keeping the interior creamy. This results in a satisfying dish that balances a tender vegetable component with a rich, velvety cheese sauce. The combination of almond and coconut flours adds subtle nuttiness and maintains low carbohydrate content.
Ingredients
- 1 pound cauliflower cut into florets (about 4 1/2 cups)
- 2 tablespoon butter
- 1 tablespoon + 1 teaspoon almond flour
- 1 tablespoon + 1 teaspoon coconut flour
- 1 1/2 cups milk or almond milk, 2%
- 3/4 teaspoon salt
- 1/4 teaspoon onion powder
- 1/4 teaspoon garlic powder
- 1/8 teaspoon black pepper
- 1 cup cheddar cheese grated and divided (4 ounces) (or dairy-free, packed
Instructions
- Turn your oven to 375 degrees Fahrenheit and bring a large pot of salted water a boil. Add the cauliflower and cook until fork-tender, about 5-7 minutes. Drain well, and then spread out on a few layers of paper towel. Use another layer of paper towel to gently press as much moisture out of the cauliflower as possible.
- While the cauliflower cools, melt the butter in a medium pan over medium-high heat. Once melted, add in the almond flour and coconut flour and whisk, stirring constantly, until it just begins to brown, about 1 minute.
- Whisk in the milk, salt, garlic powder, onion powder, and pepper until smooth, and bring to a boil. Once boiling reduce the heat to medium, stirring occasionally, until VERY thick, about 7-8 minutes.
- Remove the milk mixture from the heat and whisk in 1/2 cup of the cheese until smooth.
- Spread 1/3 of the sauce on the bottom of an 8x8-inch pan. Pack the cauliflower into the pan and spoon the rest of the sauce over top. Sprinkle with the remaining cheese.
- Bake until golden brown and bubbling, about 25-30 minutes. OPTIONAL: broil for 2-3 minutes until golden.
- Let stand for 5 minutes and DEVOUR!
Nutrition Information
Show DetailsNutrition Facts
Serving: 6People, as a side
Amount Per Serving
Calories 174 kcal
% Daily Value*
| Calories | 174kcal | 9% |
| Carbohydrates | 8.6g | 3% |
| Protein | 9.1g | 18% |
| Fat | 12.2g | 19% |
| Saturated Fat | 7.2g | 36% |
| Polyunsaturated Fat | 0.4g | 2% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 35mg | 12% |
| Sodium | 467mg | 19% |
| Potassium | 357mg | 8% |
| Fiber | 2.5g | 10% |
| Sugar | 4.6g | 9% |
| Vitamin A | 475IU | 10% |
| Vitamin C | 47mg | 52% |
| Calcium | 220mg | 22% |
| Iron | 0.5mg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.7
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