I wanted to try my luck with creating a cauliflower recipe, and I ended up creating a Cauliflower and Cheese Casserole. This ooey, gooey, low carb cauliflower dish will have you begging for more!
I miss cheesy, ooey-gooey things, filled with soft, comforting pasta. I’ve been seeing all these wonderful cauliflower recipes about and so many of them have been picked up, modified, posted, etc. that I’m not even sure to whom I should be giving credit for this recipe because I’ve read so many of them. But I sort of winged the proportions as I always do, and this is what I ended up with. 
But first, a note about ricing cauliflower. I’ve seen lots of recipes for “cauliflower rice”. I miss my rice so I thought I’d try this. Well, it ain’t rice, but it will do in a pinch.
So here’s the best way to rice the cauliflower. First, Put the florets in a blender with plenty of water, and pulse it a few times until the cauliflower is all chopped up. Then get a large strainer, and pour the mixture through it and drain thoroughly, and voila! You’re left with even and small riced bits of cauliflower.
For this recipe, I used a half head of cauliflower. I made Roasted Cauliflower with the other half. First I went ahead and cooked all of it in a pan with some ghee, salt, pepper, and water. Then I removed 1.5 cups to make this recipe and mixed the leftover with cilantro and lime juice to get a “rice” out of it like the picture below.
It’s a keto-friendly recipe because of the high-fat content. It’s also very kid-friendly but you do have to eat it hot. Tasted cold it’s meh, but when it’s hot and cheesy, it’s quite wonderful.
Cauliflower and Cheese Casserole
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This ooey, gooey, low carb, Keto Cauliflower and Cheese Casserole dish will have you begging for more! It is simple and easy, and ready in 40 minutes!
- 1.5 cup riced cauliflower (see note)
- 1 teaspoon ghee, or coconut oil
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/3 cup heavy whipping cream
- 1 tablespoon cream cheese
- 1/3 cup reduced-fat cheddar cheese grated
- 1/3 cup water
Cook riced cauliflower along with the ghee, salt and pepper and scant 1/3 cup water until the cauliflower is soft.
Pour the cooked cauliflower into a small glass pan and mix in all the other ingredients except 2 tablespoons of grated cheese.
Use this to top off the casserole.
- Bake in a 350 oven for 25 mins until the cheese is melted and the sides have browned.
The best way to rice cauliflower is to break it up into florets and put into a blender with plenty of water. Pulse it a few times until the cauliflower is uniformly riced, being careful not to overdo this. The goal isn't to get a cauliflower smoothie here.
I am not a registered dietician or nutritionist. Nutritional information is provided a courtesy, and can vary depending on the exact ingredients you use.
This looks soooo good! But can you explain why you used reduced-fat cheese and then heavy cream? Seems counter-intuitive. Thank you!
Hah! So..I use whatever I have in the house on any given day that I’m inspired to cook. I always test and perfect everything before it goes on the blog. So I write the recipe EXACTLY how I happened to make it when it turned out well. That day, I had reduced fat cream cheese at home, so that’s what I used and that’s what I documented. You could certainly use full-fat cheese 🙂
Hi! I just wanted to drop a comment to let you know that we actually featured this recipe on our list of 40 foods to eat after having your wisdom Teeth extracted! We’d love it if you could check it out. Thanks! http://drsattardentalspa.com/dental-tips/foods-to-eat-after-wisdom-teeth-extraction/
Thank you so much for adding that! Check out also my protein pudding recipe. Soft and yet high protein.