This easy, healthy and keto friendly Low Carb Baked Cauliflower Casserole is a gluten free, delicious side dish that even the pickiest of eaters will love!
This casserole is only made of 6 ingredients. Okay it may be more than 6 ingredients if you count the spices. But they are just so simple-pantry-essential-kinda ingredients that I know you don’t have to go buy to make this keto casserole happen in your cheesed-out-food-loving-life that we are not gonna count them.
I’m not really a “low carb” or “keto” eater. And by “not really” I mean, not at all. I told you about how I wanted a stuffing bar in the harvest dairy free vegan stuffing so that I can alternate between that, easy gluten free stuffing and Moroccan simple gluten free stuffing all day long.
BUT, the one thing that I really love about the new low carb life is the fact that it’s bringing Cheese back into our lives.
Why You Will Love This Recipe
There’s nothing like comfort food, especially as the weather cools down this time of year. What’s better than comfort food, though? Comfort food that’s HEALTHY, of course! The cauliflower casserole recipe is going to satisfy your craving for something rich and savory, plus you’ll feel good about eating it! It’s creamy, it’s cheesy, it’s packed with flavor, and it’s perfect for picky eaters!
How To Make Baked Cauliflower Casserole
Cook the Cauliflower
Fire up your oven and begin working as it preheats. Bring a large pot of salted water to a boil. Add in the cauliflower and cook until it’s just done.
Whisk
While the cauliflower is cooking, heat up a medium sized pan on the stove and melt the butter in it. Next, add in the almond flour and coconut flour, whisking constantly, until it starts to turn golden brown.
Boil
Mix in the milk, salt, and garlic and onion powders, whisking to combine. Bring the mixture to a boil and then reduce the heat a bit. Continue to stir until it becomes thick. Remove from heat and add in a bit of the shredded cheese, mixing to combine.
Assemble
Add a bit of the sauce into the bottom of a pan. Place the cauliflower on top, then add the rest of the sauce over top of the cauliflower. Sprinkle the remaining cheese overtop.
Bake
Pop the casserole dish in the oven and bake until it’s bubbly and golden brown. Serve it up and DEVOUR!
Recipe Variations
Are you eating dairy free or even vegan? Here are some SUPER simple ways to be able to enjoy this cauliflower casserole recipe if you are following a diet or have food allergies and/or sensitivities:
- 2% Milk: simply swap in unsweetened, unflavored almond milk! It just takes a little longer to thicken this way!
- Cheddar cheese: Dairy-free cheddar cheese works great for this recipe.
- Butter: You guessed it – vegan butter!
Low Carb Baked Cauliflower Casserole FAQ
A watery casserole is no fun! You likely didn’t press enough moisture out of the cooked cauliflower or you didn’t boil the milk mixture enough. It needs to be very thick!
For this recipe, you will want to boil your cauliflower for about 5-7 minutes, depending how big the florets are. You want them fork tender but not falling apart.
You can easily make this casserole recipe ahead of time to make mealtimes less rushed! I love doing meal prep, and in this case, making it ahead of time won’t affect the taste or texture. Simply assemble the recipe as explained, then cover it with foil and keep it in the fridge for up to 1 day before you bake it.
Unless you’re meal prepping and will consume the casserole within the next 3-4 days it would be best to store the leftover casseroles in the freezer. Cut them into individual portions, place them in the freezer in an airtight container, thaw them for an instant meal.
Cauliflower is similar and almost as nutritious as Broccoli. It’s a great addition to your diet if you are following a low carb or keto diet as it has 1.5 grams of net carbs per half a cup.
Serving Suggestions For Cauliflower Casserole
The cheesy, rich goodness in a low-carb form that comes with this cauliflower casserole is the perfect side to any meal! I recommend serving it up with some keto steak with garlic butter mushrooms or keto philly cheesesteak stuffed peppers and some delicious (and nutritious) sauteed fresh green beans with crispy prosciutto on the side! Talk about an amazing meal that the whole family will adore!
Other Recipes You Might Like:
- Easy Cheesy Broccoli Loaded Cauliflower Casserole
- Cauliflower Low Carb Paleo Vegan Stuffing
- Mediterranean Low Carb Broccoli Salad
- Dairy Free Vegan Cauliflower Soup
- Low Carb Keto Cucumber Salad
Ingredients
- 1 Lb Cauliflower, cut into florets (about 4 1/2 cups)
- 2 Tbsp Butter
- 1 Tbsp + 1 tsp Almond flour
- 1 Tbsp + 1 tsp Coconut flour
- 1 1/2 Cups 2% Milk (or Almond)
- 3/4 tsp Salt
- 1/4 tsp Onion powder
- 1/4 tsp Garlic powder
- 1/8 tsp Pepper
- 1 Cup Packed Cheddar cheese, grated and divided (4 oz) (or dairy free)
Instructions
- Turn your oven to 375 degrees and bring a large pot of salted water a boil. Add the cauliflower (once boiling) and cook until it just begins to become tender, about 5-7 minutes. Drain well and then spread out onto some paper towel. Use another layer of paper towel to gently press as much moisture out of the cauliflower as you possibly can.
- While the cauliflower cooks, 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 and 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 8×8 inch pan. Pack the cauliflower into the pan on top and then spoon the rest of the sauce over top. Sprinkle with the remaining cheese.
- Bake until golden brown and bubbly, about 25-30 minutes. OPTIONAL: broil for 2-3 minutes until golden.
- Let stand for 5 minutes and DEVOUR!
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
FOR THIS RECIPE, I RECOMMEND:
WEIGHT WATCHERS POINTS PER SERVING: FREESTYLE POINTS: 6 POINTS+: 5. OLD POINTS: 4
(Per 1/6 of the recipe)
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Huge fan of cauliflower and putting it into a recipe like this for a side dish sounds so good! I cant wait to try this! Thank you for sharing!
My pleasure Paige!
Looks really delicious with less calories. I’ll add mushroom powder for the extra flavor and nutrition
Great idea!