Low Carb Cauliflower Recipes

These cauliflower recipes are just the tip of the iceberg of what you can achieve with cauliflower. The flavor of this vegetable is so subtle, it makes a perfect substitute for potatoes. Try taking any potato dish you love and using cauliflower in it instead.



Cauliflower Casserole

  • 2 lb raw cauliflower, trimmed of leaves and lower stalk
  • 4 ounces chopped white onion
  • 1 tablespoon butter
  • 2 ounces chicken broth
  • 4 fl oz heavy cream
  • 4 oz cream cheese
  • 2 cups shredded colby jack or cheddar

DIrections

  1. Cut the cauliflower, including the core, into smaller pieces. Bring a large pan of water to boil and salt lightly. Add the cauliflower and cook over medium heat until completely tender, 20-30 minutes. ( If you have a steaming pan combo set, you can steam them instead of boiling.)
  2. Drain the cauliflower in a colander. Set aside.
  3. In a large skillet, melt the butter and saute the onions until translucent and soft over medium heat.
  4. Add all of the cauliflower and using a spatula, break it into smaller pieces, while you mix it with onion.
  5. Reduce heat to medium low, and add the chicken broth and heavy cream, stirring to mix.
  6. Add cream cheese and stir until melted. (if the mixture seems to thick, add a little chicken broth)
  7. Finally, add shredded cheese and stir until melted and a creamy sauce is created.
  8. You can either turn it into a baking dish and cover with more cheese, and bake for 15-20 minutes at 325 degrees, or just serve and enjoy.

Fried Cauliflower "Rice"

This is probably my favorite cauliflower recipe.  To me, it tastes so similar to rice and gives me that comfort food feeling.

  • 1 cup finely chopped white onion
  • 2-3 tablespoons butter or other fat source you like (duck fat would be good too)
  • 1 bag of "riced cauliflower (found in frozen foods section of grocery store) or a head of fresh cauliflower trimmed and riced at home.
  • Salt, pepper and spices to taste.  (I like to use Jane's Crazy Salt with Basil or Mrs. Dash on this)

DIrections

  1. In a medium skillet, fry the onion in butter until softened. 
  2. Add the frozen cauliflower and spices and stir to mix.
  3. Cook until the cauliflower is done, stirring occasionally.
  4. Cook time will take about 15 minutes. (Add more fat if it seems dry.)
  5. Variation:  Add 1 cup of diced, cooked chicken or turkey with the cauliflower.  Diced ham would probably be good too. 

Cauliflower Grits

  • 1 head cauliflower, chopped medium
  • 4 tablespoons salted butter
  • ½ cup water
  • ¼ cup heavy cream
  • 5 ounces cream cheese
  • 4 ounces shredded cheddar or Colby cheese

Process raw cauliflower in food processor until fine grain (grits) consistency. Sauté over medium heat in butter and water until soft, stirring frequently, and adding more water if it gets too dry. Once cauliflower is soft, add remaining ingredients and stir to mix well, cooking for 5 more minutes to blend flavors. Serve hot.

Nutrition entire recipe: 1583 calories, 142 g fat, 37 carbs, 14 fiber, 23 net carbs, 51 g protein



Cauliflower and Bacon Quiche

  • 2 lb raw cauliflower, trimmed of leaves and lower stalk
  • 4 ounces minced white onion
  • 2 ounces minced green pepper
  • 1 tablespoon butter
  • 4 ounces cooked and crumbled bacon
  • 2 cups shredded colby jack or cheddar
  • 6 eggs
  • 1/2 cup heavy cream
  • Salt and pepper to taste

Directions

  1. Cut the cauliflower, including the core, into smaller pieces. Bring a large pan of water to boil and salt lightly. Add the cauliflower and cook over medium heat until completely tender, 20-30 minutes. (If you have a steaming pan combo set, you can steam the cauliflower instead of boiling it.)
  2. Drain the cauliflower in a colander. Set aside.
  3. In a large skillet, melt the butter and saute the onions and bell pepper until translucent and soft over medium heat.
  4. Once the cauliflower is cooled, mince it, and measure out 3 cups.
  5. Using a sturdy bowl or cup, or paper towels, press the excess water out of the cauliflower. This is important for the texture of the dish.
  6. Press the drained cauliflower into a quiche pan, making sure the "crust" is even and consistent in thickness.
  7. Mix the bacon into the onion and pepper mixture, and spoon the mixture over the cauliflower crust.
  8. Top the vegetable layer with the shredded cheese.
  9. Whisk the eggs, cream and spices together until frothy and pour over rest of ingredients in quiche pan.
  10. Bake for 25-35 minutes at 350 degrees, or until the top is golden and an inserted knife comes out clean.


When buying the fresh vegetable for these cauliflower recipes, look for cauliflower heads which are creamy white with no brown or dingy spots. Brown spots indicate aging. The fresher the vegetable, the better it will taste.

My family really enjoys these cauliflower recipes, and I can tell you, that first casserole is also comfort food.. creamy and yummy.


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