26 September 2022
Cauliflower Casserole

An amazingly rich and tasty cauliflower casserole is keto and low carb. It is made with sour cream, shredded cheddar and crumbled bacon.

Cauliflower Casserole

This keto cauliflower casserole is amazing. It is rich, delicious, and low carb, so you can enjoy it guilt-free. Based on my Brussels sprouts gratin, it’s a great way to convince picky eaters to eat their vegetables!

One of my kids hates cauliflower with a passion. That’s a shame, because it’s a very healthy vegetable, and my husband and I love it – it’s such a wonderful, versatile vegetable for low carbers. Here’s a link to my numerous cauliflower recipes. A few favorite ones include creamy cauliflower soup, cauliflower “steaks”, sauteed curried cauliflower, and cauliflower fritters.

However, this cauliflower casserole is magical – it’s the only way she’ll eat cauliflower. I guess the cheese and bacon make it tolerable. A spoonful of sugar helps the medicine go down – must be true for cheese and bacon too! 😀

How do you make cheesy cauliflower casserole?

One of the best things about this recipe, apart from the fact it’s delicious, is that this is such an easy recipe. I buy bagged cauliflower, so it’s already washed and cut into large florets – I just cut it into smaller florets. A quick roast in a hot oven, mix the roasted cauliflower with an easy sauce of sour cream, top with cheese, and place in the oven until cheese is melted. A sprinkle of bacon bits and sliced scallions adds flavor and color to this tasty, pretty cauliflower casserole.

I use light sour cream in this recipe, a personal preference, but you can absolutely use full fat. Greek yogurt would probably be okay too. Although maybe a bit on the sour side and not as tasty as sour cream.

Is this cheesy cauliflower casserole healthy?

I think it is. This would obviously depend on your definition of “healthy,” but if you’re not trying to eat a low-fat diet, and are more into keto/low carb, then yes, this is an excellent option. A serving of this cauliflower casserole has 167 calories, 12g fat, 7g carbs, and 3g fiber. It contains 8g protein and almost 400mg potassium.

A serving also contains 80% of your daily vitamin C requirements, and nearly 20% of calcium, folate, and phosphorus.

How can you say this cauliflower casserole is keto if it contains milk?

Well, it only has 2 tablespoons of whole milk, just to slightly thin the sauce out. And you can absolutely replace the milk with heavy cream!

What about leftovers?

Leftovers keep very well in the fridge for 3 days, best heated gently in the microwave on half power. I admit that I sometimes eat them cold and think they are excellent even straight out of the fridge!

More cauliflower recipes you might enjoy

Whole roasted cauliflower is gorgeous. It’s so much fun to see people’s reactions when you serve this tasty work of art! Another big favorite of mine is cauliflower fried rice. It’s so good, I can’t help but feel guilty when I eat it, even though there’s no reason to!

Cauliflower Casserole

An amazingly rich and tasty cauliflower casserole is keto and low carb. 

  • 1 large head cauliflower, (cut into small florets (1.5 lb. florets))
  • Olive oil spray
  • 1 teaspoon coarse kosher salt ((not fine salt))
  • 1/4 teaspoon black pepper
  • 1/2 cup low fat sour cream
  • 2 tablespoons whole milk
  • 1 teaspoon Dijon mustard
  • 1 teaspoon minced garlic
  • Pinch cayenne pepper
  • 1 cup shredded sharp cheddar, (divided)

Garnish:

  • 2 tablespoons bacon bits
  • 2 tablespoons thinly sliced scallions, (green parts)
  1. Preheat oven to 425 degrees F. Line a rimmed baking sheet with parchment paper.

  2. Arrange the cauliflower florets on the baking sheet. Liberally spray with olive oil and season with kosher salt and black pepper. Roast the cauliflower until tender-crisp, about 12 minutes.

  3. Meanwhile, in a large bowl, mix the sour cream, milk, Dijon, garlic, cayenne and 1/2 cup cheddar.
  4. When cauliflower is done, add it to the sour cream sauce and mix to combine. 

  5. Transfer the mixture to a greased 1.5-quart baking dish. Top with the remaining shredded cheddar. Return to the oven and bake just until cheese is melted, about 10 minutes.

  6. Sprinkle the cauliflower casserole with the bacon bits and the scallions and serve.

Cauliflower Casserole

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