For those following a ketogenic diet, finding satisfying alternatives to carb-heavy comfort foods can be a delightful challenge. The original Loaded Cauliflower Casserole combines all delicious flavors of a twice baked potato, but in a keto-friendly version. This recipe offers a delicious and healthy twist on a classic favorite: the loaded baked potato. By swapping potatoes with cauliflower, you can enjoy all the flavors you love without the carbs. This article will guide you through creating a mouthwatering loaded cauliflower bake that’s perfect as a side dish or even a light meal.
Why Cauliflower? The Keto-Friendly Hero
Cauliflower: the tried and true classic keto potato substitution! Cauliflower shines as a versatile and nutritious substitute. Its mild flavor makes it an ideal base for absorbing the rich flavors of cheese, bacon, and other toppings, making it a staple in low-carb cooking.
Key Ingredients for a Flavorful Keto Cauliflower Bake
- Cauliflower: The star of the show, providing a blank canvas for all the delicious flavors.
- Bacon: you can't have a Loaded Cauliflower Casserole without bacon! Adds a smoky, savory crunch that’s essential for that "loaded" experience.
- Cheese: Cheddar cheese is a classic choice, but feel free to experiment with others like pepper jack, smoked mozzarella, or parmesan.
- Sour Cream and Cream Cheese: These create a creamy, tangy base that binds the casserole together. For optimum flavor, I recommend full-fat sour cream, cream cheese, and cheese for this recipe.
- Green Onions: Provide a fresh, mild onion flavor and a pop of color.
- Chicken Stock: steaming the head of cauliflower in chicken stock and garlic makes it a lot more flavorful.
- Butter and Garlic: These aromatics enhance the overall flavor profile of the dish.
- Spices: Salt, pepper, garlic powder, and onion powder are the basics, but consider adding a touch of ranch seasoning for extra zest.
Step-by-Step Guide to Making Loaded Cauliflower Bake
Here's how to create this delectable dish, combining various techniques and tips for the best possible outcome:
Preparation
- Preheat the oven: Preheat the oven to 350 degrees F.. Alternatively, some recipes suggest preheating the oven to 425 degrees.
- Prepare the cauliflower: Cut the cauliflower into florets. Generally, 20-24oz is enough. Steam the cauliflower florets for 5 minutes, until crisp-tender. (You can also blanch the cauliflower in boiling water for 4-5 minutes.) You may need to squeeze a little water out of the cauliflower after cooking. Alternatively, steam the head of cauliflower (whole), covered, over medium-high heat for about 15 minutes or until the cauliflower is fork tender and soft enough to mash. The fork should move right through the cauliflower when you pierce it.
Cooking the Cauliflower
- Steaming with Flavor: Add the chicken stock and garlic to a large pot. Add the head of cauliflower (whole).
- Draining Excess Moisture: Drain the chicken stock from pan and let the cauliflower sit in the hot pot for a few minutes to help dry out excess moisture.
Creating the Base
- Mashing the Cauliflower: Mash the cauliflower with the cream cheese and sour cream. Add the butter, garlic powder, and sour cream and process until it resembles the consistency of mashes potatoes.
- Combining Ingredients: Once well mashed, mix in half of the cheese, bacon, and green onions (save the other half for the top). Add add salt and pepper, to taste.
Assembling and Baking
- Transfer to Casserole Dish: Transfer the mixture to a casserole dish, top with the remaining cheese and bacon and bake uncovered for 15 to 20 minutes.
- Baking: Bake for 15-20 minutes. Put back into the microwave to melt the cheese or place the cauliflower under the broiler for a few minutes.
Alternative Cooking Methods
- Roasting: Toss the cauliflower with ~2 tbsp of olive oil then add it to a baking sheet. Roast the cauliflower on a baking sheet for 20-25 minutes. The cauliflower will get tender and some parts will brown up.
- Air Frying: Roast the cauliflower on a baking sheet for 20-25 minutes or make air fryer roasted cauliflower.
Customizing Your Loaded Cauliflower Bake
This recipe is incredibly versatile. Here are some ideas to make it your own:
- Add more protein: Add a protein like shredded chicken or shrimp to take this from a keto side dish to a full meal deal. I like to use rotisserie chicken to make it a quick and easy weeknight meal. This Loaded Cauliflower Casserole can be served as a full meal.
- Add more veggies: choose your favorites! I recommend mushrooms, broccoli, and/or bell peppers.
- Change up the cheese: this Loaded Cauliflower Casserole is so easy to switch up with different cheeses. Some of my favorites are pepper jack, smoked mozzarella, and parmesan. You could also try bleu cheese with a drizzle of Buffalo sauce.
- Add more flavor: To mix things up I like to sometimes use ranch in place of sour cream, or ¼ cup ranch and ¼ cup sour cream. The ranch flavor really compliments the bacon and cheese! Another way to add more flavor is by roasting the cauliflower.
Serving and Storing
- Serving: Serve hot as a side dish with your favorite protein, or enjoy it as a satisfying light meal.
- Storage: store this cauliflower casserole in an airtight container in the refrigerator for up to 3 days.
- Freezing: Yep! I recommend baking your casserole, then storing it in pre-portioned containers so you can reheat individual servings easily. To freeze, first cool completely. Then, double wrap with plastic wrap or store in an airtight container. Freeze for up to 2 months. Thaw in the refrigerator overnight.
- Reheating: Reheat in the oven on low or in the microwave at reduced power. NOTE: If making ahead and refrigerating, I find it best to microwave at 50% power for a few minutes to take the chill off before placing in the oven to finish warming up and then placing under the broiler.
Tips and Tricks for the Perfect Cauliflower Bake
- Don't overcook the cauliflower: Whether you're steaming or roasting, avoid overcooking the cauliflower, as it can become mushy.
- Ensure proper drainage: After steaming or boiling, make sure to drain the cauliflower thoroughly to prevent a watery casserole.
- Use full-fat dairy: For the richest flavor and texture, opt for full-fat sour cream and cream cheese.
- Crispy bacon is key: Cook the bacon until it's nice and crispy for the best flavor and texture. Don’t have time to make bacon? I often times use the pre-cooked bacon pieces found in the salad dressing aisle of my grocery store. Easy!
Nutritional Information
This healthy loaded cauliflower tastes like loaded potato skins without all the carbs. Each serving is about 4g net carbs. This recipe has about 300 calories per serving.
Read also: Cheesy Cauliflower Soup
Disclaimer: If you are on a KETO or Low Carb diet, always make sure to double check your own information with the Carb Manager app or My Fitness Pal based on the brands and weights you use. Nutrition information is provided as a courtesy and is automatically calculated by Nutritionix. Although we try, nutrition data isn’t always accurate. The nutrition facts come from entering the recipe ingredients into Spoonacular API, a database of food ingredients. They may vary for any recipe based on the exact product used. The keto sweeteners I use have 0g net carbs & are not included because sugar alcohols do not impact most people.
Read also: Making Keto Loaded Tea
Read also: Keto Cauliflower Fried Rice Recipe
tags: #loaded #cauliflower #bake #keto #recipe