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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.


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15 Responses to Low Carb and Gluten Free Easy Cauliflower Casserole

  1. Terry Jago says:

    Wow. we are Paleo and I am doing my best to be gluten free – my husband rather reluctantly but realizes he may have a bread addict problem ! I am going to get him to make this tonight as a different meal.
    I will look up those sites too

  2. Kung Phoo says:

    That casserole looks good.. i just read the recipe to my wife.. it maybe in the cards for us.

  3. MeliLovesCards says:

    I too am gluten and sugar free. Sounds delicious! Copied and printed it already! Looking forward to tasting it. Thanks for the information about the other sites. BTW do you have a “bread” recipe you really like?

  4. 2justByou says:

    Wow! This looks amazingly delicious! Pinning it. =0)

  5. Stephanie Hollands Clopton says:

    Can’t wait to try this!

  6. Marjory Johnson says:

    That looks amazing and Pinterest worthy!!!

  7. Dov Shapira says:

    I love cauliflower, I use it a lot in my cooking.
    I never thought about casserole. Thank you for sharing this.

  8. Brad Lynch says:

    I might try this, but would have to add some meat too. Maybe some ham?

  9. Jim Striegel says:

    I have to say that I wouldn’t mind trying this….Maybe with a bit of protein too.

  10. Jeff Brand says:

    I haven’t seen anything like this. Looks good.

  11. Irene says:

    Wow I would never have thought cauliflower carmalized! Sounds great and comfort food is always welcome these days.

  12. Vicki Bezio says:

    Yummmy! I am going to try this for sure!

  13. Don Purdum says:

    That looks delicious! My wife saw it and we are definitely going to try this over the weekend.

  14. Jennifer Clay says:

    I have just started my weight loss journey so I have been looking for low carb meals! This looks GREAT! I will have to try it!

  15. Lindsay Wysong says:

    YUMMMMMMMMMMMMM!! I will be trying this very soon.

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