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. Recipe created by Tracey of The Naked Diabetic
This easy Low Carb Cheesy Cauliflower Bake recipe is the perfect side for a delicious diabetic-friendly meal.
In this post I share, a list of recommended kitchen tools, a shopping list of ingredients, the recipe for our Low Carb Cheesy Cauliflower Bake, nutritional information and some helpful; tips and FAQs.
Recommended Kitchen tools and accessories
- Cutting Board
- Kitchen Knife (chef’s knife)
- Measuring Cups
- Measuring Spoons
- 2 Medium Saucepans
- Steamer basket for saucepan
- Grater
- Casserole Dish
Shopping List of Ingredients
- large head of cauliflower (enough for 4 cups)
- Carbalose Flour
- Butter
- Salt
- Onion Powder
- Garlic Powder
- 1 medium onion
- Cream Cheese – fat-free
- Cheddar Cheese – grated
- Skim Milk
- Ground Black pepper
- Ground Parmesan Cheese
Need Diabetic Friendly ingredients? Check out our list and links for diabetic-friendly ingredients
Helpful tips and FAQs
Do I have to steam the cauliflower first?
The cauliflower needs to be cooked before adding the rest of the ingredients. You can choose another method of cooking your cauliflower, such as roasting or boiling it.
To Roast – Cut the cauliflower head into small florets, and bake at 400 degrees F for 15 to 20 minutes on a parchment-lined sheet pan or in an oiled 11 by 13-inch baking dish.
To Boil – Put florets into a saucepan and cover with water. Bring the water to a boil and allow the cauliflower to boil for about 4 to 5 minutes until the florets are just starting to soften a little. Remove from heat and drain away all the liquid.
Can I omit the onions?
Onions are important for making our roux. After the onions have turned translucent, you will add the Carbalose flour. I find the best results come from using onions, but if you wish to omit them you can. Add the flour to your melted butter in your pan. Stir continuously and add the milk once the butter has absorbed the flour.
Can I use a different flour?
To keep this recipe as diabetic-friendly as possible, I use low-carb, high-fibre flour. You can substitute the Carbalose with King Arthur Keto Wheat Flour fairly easily. I do not recommend almond flour or coconut flour as I find it changes the flavour enough to be noticeable.
Using all-purpose flour (regular) will also work in this recipe but it will increase the calories and carbs in the nutritional values.
How to keep this cheesy cauliflower bake from getting watery.
The main reason your cauliflower casserole could become runny or have too much liquid is that the cauliflower may be overcooked and become mushy. The cauliflower should not be soft after it is cooked.
The second reason your casserole may have turned runny could be that the cauliflower was not drained well enough. When you steam or boil the cauliflower, allow it to sit in a strainer while you work on the sauce. Move the cauliflower around periodically to release any trapped water.
Storage Instructions.
This Low Carb Cheesy Cauliflower Bake stores well, refrigerated for 3 to 4 days. It can be frozen as well but can end up absorbing moisture during the thawing process. If you choose to freeze it, expect it to be more liquid after thawing.
The Low Carb Cheesy Cauliflower Bake Recipe
Low Carb Cheesy Cauliflower Bake Recipe
Ingredients
- 4 Cups Cauliflower – chopped (about 1 head)
- 1 medium onion – chopped
- 2 tbsp Butter
- ¼ cup Carbalose Flour
- 1 tsp salt
- ½ tsp Onion Powder
- ½ tsp Garlic powder
- ¼ tsp Ground Black pepper
- 4 ounces Low Fat Cream Cheese
- 1 cup Milk – non-fat skim
- ½ cup Grated parmesan cheese
- ½ cup Grated Cheddar cheese
Instructions
- Preheat oven to 375 °F (190 C)
- Chop cauliflower into small bite sized florets,
- In a saucepan with a steamer basket, steam cauliflower florets, just until starting to soften
- Remove the basket from steam and pour into the casserole dish.
- In a separate saucepan, melt the butter.
- Add the chopped onion and saute until translucent (3-5 mins)
- Stir in Carbalose flour ensuring that onions are well coated.
- Whisk in the milk, softened cream cheese and spices and bring to a simmer
- When the cheese sauce has thickened, remove from heat and pour over the cauliflower and stir until cauliflower is well coated.
- In a small bowl, mix the parmesan cheese and grated cheddar.
- Spread over the cauliflower mixture.
- Bake in the preheated oven for 30-25 minutes.
- Serve hot.
Notes
How to make Low Carb Cheesy Cauliflower Bake (Image references)
Nutritional Information
The following nutritional information is for 1/8 of the recipe, which is one serving.
- Calories – 190
- Total fat -9.15 gr
- Saturated Fat – 3.7 gr
- Total carbs – 18 gr
- Fibre – 9 gr
- Net Carbs – 9 gr
- Protein -15 gr
- Sodium – 407 mg
Nutrition information is provided as a courtesy and is automatically calculated using an online nutrition calculator. We encourage you to calculate nutrition data with your specific brand ingredients as nutritional information can vary between brands
I hope you enjoy this scrumptious low carb cheesy cauliflower bake recipe. Enjoy it year-round!
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