4.7 from 54 votes
Low Carb Baked Cauliflower Casserole
This Low Carb Baked Cauliflower Casserole features cauliflower florets cooked until tender, combined with a creamy sauce made from butter, almond and coconut flours, and milk, thickened and mixed with cheddar cheese. The casserole offers a rich, cheesy texture with the distinctive mild flavor of cauliflower enhanced by garlic and onion powders. It is ideal as a comforting side dish for those seeking a lower-carb option without sacrificing creamy indulgence.
Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
Servings:
6
People, as a side
Calories:
174 kcal
Course:
Side Dish
Cuisine:
American
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!
Cup of Yum
Nutrition Information
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%)
Nutrition Facts
Serving: 6 People, as a side
Amount Per Serving
Calories 174
% 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.