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Low Carb and Gluten Free Easy Cauliflower Casserole

easy cauliflower recipe

Low Carb and Gluten Free Easy Cauliflower Casserole

I have a dilemma sometimes when it comes to cooking.  My teenage son is a vegetarian, my oldest daughter is gluten free and I am Paleo, Low carb and Ketogenic! In fact, I have an entire site dedicated to the Ketogenic lifestyle.  That usually means there is meat involved in my meal.  So when I come across a baked cauliflower recipe that can be eaten as a meal by my veggie son, and it is also cheesy good and low carb, and I can simply add some more protein to mine, well I have to give it a try!

I came across the recipe on Pinterest and traced it down to a paleo site called The Iron You.  Thanks Iron You, this is a fantastic recipe that I will make again!  One of the things that makes this low carb cauliflower recipe so good is the caramelized veggies. I did tweak it a bit to get my ketogenic ratios up, but that is no matter, you can follow the original or add a side salad.

Here is my slightly changed version of this healthy cauliflower casserole recipe, made a little more Keto.

Low Carb Easy Cauliflower Casserole

  • 1 head cauliflower, broken into bite site florets
  • 1 pound button mushrooms, sliced
  • 1 large onion, cut into rings
  • 2 cloves minced garlic
  • 2 tbsp olive oil
  • 2 eggs
  • 1/2 c sour cream
  • 1/2 c grated sharp cheddar
  • 1/2 c grated parmesan
  • fresh parsley
  • salt and pepper to taste

Instructions For Easy Cauliflower Recipe

  1. Heat oven to 425.  Take a casserole dish and rub with a small amount of butter or oil.
  2. Place cauliflower florets into dish in single layer.
  3. Drizzle with 1 tbsp of olive oil and sprinkle with salt and pepper.
  4. Bake for 15 minutes, toss and turn the cauliflower, then bake another 15 minutes.  The florets should be nicely browned. (Don’t skip this step of roasting the cauliflower, it really makes the dish!)
  5. In a large bowl beat eggs, cheddar and sour cream, set aside.
  6. In large frying pan, saute mushrooms in 1 tbsp oil until they are browning.  Add onion rings and cook until transparent, then add garlic and cook a minute or so more.
  7. Add the cooked cauliflower florets into frying pan and toss around until well combined.  Add all these vegetables into the big bowl of sour cream mixture, mix well and place back into the casserole dish.  Top with the parmesan cheese.
  8. Cover with foil and bake at 350 for 30 minutes.  Uncover and bake for 10 more minutes.  Sprinkle with fresh parsley.

My son absolutely loved this dish!  It was creamy, cheesy and the roasting of the cauliflower gave it much flavor!  I will be making this again and again.

This made 8 servings:  Calories 146, Carbs 8, Fat 9, Protein 8, Fibre 2

(I had it the next day for lunch and I put bacon on top.  Mind blown.)

This easy cauliflower recipe is suitable for Atkins, The 100 diet, Ketogenic, gluten free and any other low carb diet plan.


Gluten Free Low Carb Bread

Gluten Free Low Carb Bread

Gluten Free Low Carb Bread made with Coconut Flour and Flax

Nutiva Organic Coconut Flour, 3 lb.

Low carb diets are what works best for me, but like many people, sometimes I just really miss that bread!

I’m not a big bread person myself, but there are times when I really want it. Poached eggs right? You need something to soak up the yolk. BLT’s? Grilled cheese sandwich?

So when I came across this gluten free low carb bread recipe on Pinterest I decided I was going to give it a try. The secret is using coconut flour!

And besides, I was following very low carb The 100 Diet, and coconut flour is a freebie flour, so a great way to add some variety!

This recipe comes from a site called Joyful Abode.  Thanks to them for coming up with this!

Anyways, here is the recipe so you can make your own low carb bread:

Gluten Free Low Carb Bread with Coconut and Flax

  • 1 c coconut flour, sifted (I prefer this Organic Coconut Flour)
  • 1 c flax seeds, ground and sifted (I grind my own in a coffee grinder)
  • 1 tsp salt
  • 2 tsp baking soda

Pre-heat oven to 325.  Sift these first 4 ingredients into a bowl.low carb bread

  • 10 eggs
  • 1/2 c coconut oil, melted
  • 1/3 c plain full fat yogurt
  • 1 tbsp apple cider vinegar
  1. Whisk the eggs, coconut oil, yogurt and vinegar in a large bowl.
  2. Mix the dry ingredients into the wet ingredients. (Mine was very stiff)
  3. Put batter into a loaf pan.  I only use these silicone loaf pans now, the bread just pops right out!
  4. Bake for 50-60 minutes (Mine in the photo was baked for 60 minutes)
  5. Let it cool in the pan for a few minutes, then turn it out onto a board or wire rack to finish cooling.  Let it cool completely for cutting.

Sliced into 18 pieces, it is 6.5 carbs (for the 100 diet) per slice or 2.5 net carbs (for Atkins).

And of course this is what I had for breakfast the next morning!   Poached eggs on low carb bread, toasted. Oh yeah, baby!

TIP:  Toast the bread twice to get it crisp enough!

low carb bread

 

Coconut flour used to be hard to find and very pricey but check out the variety of brands and price points on Amazon.

This recipe can be used on: The 100 Diet, Atkins diet, Virgin Diet, Scarsdale Diet(Protein bread)

I hope you enjoy this low carb coconut flour bread! Let me know in the comments below!

 

 

Other ingredients you need for the gluten free low carb bread and staples for your pantry you can check out!


Now Foods Certified Organic Golden Flax Seeds, 16 ozs Bag, (Pack of 2)Nutiva Refined Coconut Oil, 54 oz.Bragg Organic Raw Apple Cider Vinegar, 32 Ounce – 1 Pack

 

The Primal BluePrint

Primal blueprint

The Primal Blueprint

I wasn’t exactly sure how I should name this because I know it best as Mark’s Daily Apple.  Mark being Mark Sisson and Daily Apple being his amazing blog. But overall, the program he has published and promotes is called The Primal Blueprint.  This program encompasses a whole series of products and services ranging from his blog to supplements and even hosting retreats and conventions for the primal lifestyle.

I am a long time subscriber to the blog and have learned a great deal from that. But getting the book and going all in is another experience altogether.  The Primal Blueprint is not just about what you are eating.  It is a complete blueprint for everything that could touch your health and well being.  Everything is on the table, how much sleep you get, how you move your body and how often, sun exposure, this is a complete lifestyle makeover.

Pros and Cons of The Primal Blueprint

Pros

No processed foods on this eating plan

Addresses more than just the food

Cons

No grains or legumes (Note: this is not a con for Paleo people!)

Supplementation is really pushed on this particular program.

Still, if you have been curious about paleo, this is a great place to start.

 

 

The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy (Primal Blueprint Series)

 

 

Primal Fuel (Chocolate Coconut, 30 Servings)

 

 

Primal Blueprint Quick and Easy Meals: Delicious, Primal-approved meals you can make in under 30 minutes (Primal Blueprint Series)

 

The 21 Day Sugar Detox Meal Plan

21 day sugar detox meal plan
The 21 Day Sugar Detox Meal Plan

The 21 Day Sugar Detox is the brainchild of Diana Sanfilippo, author of Practical Paleo (a fantastic book that I own!).  That said, you do not have to be following the paleo diet in order to benefit from this program. Like the title says, it is only 21 days and the goal of the program is to lose your taste for sugar and other sweetness.

I have tried this myself a couple times and the way it is laid out makes a whole lot of sense.  It takes about 21 days to break a habit, so the time frame is good.  When I have done it, even a simple piece of fruit tastes really sweet after three weeks of nothing sweet!

You get everything you need to start the program the minute you buy it ($37). You download the food plan, the shopping list, bonus materials for working out and taking supplements.  There are many people on Facebook and in forums who are doing it.  There are websites with incredible recipes.  I plan to do this twice a year just for the detox opportunity.

Pros and Cons of the 21 Day Sugar Detox Meal Plan:

The Good Things

  • Cheap!  Only $37 with no weekly or monthly fees
  • Three levels you can follow, depending on your situation
  • Group support from others (online only)
  • No processed foods, all food is ‘real’ food and readily available.
  • Gluten free

And the Not so Great

  • The group support needs to be sought out by you and is only online
  • Three weeks with very minimal fruit can be tough!

Why Should You Do a Sugar Detox?

Well, I am not saying that you are addicted to sugar. But think about how much sugar the average person in 21 day sugar detox freedeveloped countries is eating or drinking.

And I’m not even talking about the overt in your face sugars that we consume in soda pop, donuts and candy. I’m also talking about all the sugars that are hiding from you. Like that Grande Mocha Frappocino. And things like maltodextrin and high fructose corn syrup. And the ones that have different names that you can’t possibly spell or recognize.

And what about the foods that are not actually sugar but turn to sugar the second they hit your bloodstream.

Our bodies are bombarded daily with sugars and chemicals that mimic sugar and turn to sugar. No wonder we are suffering from diabetes and obesity at rates never before seen in spite of all the information we have at our fingertips.

We are no longer eating real food. We are eating food like products.

The 21 Day Sugar Detox takes you back to basics. Back to the way we ate when we grew our food and still controlled our dinner plates. We can take back that control if we just give it 21 days.

 

If you are ready to give it a try, or want more details, click on the banner:

21 day sugar detox free

 


 

The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally The 21-Day Sugar Detox Cookbook: Over 100 Recipes for Any Program Level Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle

 


 

Good Luck!

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    All Book and Product Reviews on this site are completely independant and not solicited or sponsored.We participate in the Amazon Services LLC Associates Program. Therefore, some of these recommendations may result in this site earning a small commission. This will not affect the price that you pay at all and helps to fund the site.