Cauliflower Recipes

When you start keto the first thing you realize is that cauliflower is life. I hated it before keto. Passed it right up on every veggie tray. I learned very quickly its the savior for low carbs diets. Here are some of my favorite ways to prepare:

Simple Mashed Cauliflower

Ingredients:

1 Head cauliflower

Heavy cream

Butter

Salt/Pepper

Garlic Powder

Instructions

Remove the base leaves

Chop Cauliflower into florets, you can use the entire thing. Don't throw anything away! Just chop into smaller pieces

Place enough water to fill 1/4 of a large pot and heat on stove until boiling

Add Cauliflower and steam until tender. Use a fork to test it. If the fork slides right through they are done. About 10 minutes

Best thing to use to mash it up is a food processor. You could also use a kitchenaid mixer or hand mixer but I find the food processor works the best.

Place in food processor and blend for a second to get it going.

Add about 1/2 cup heavy cream

Salt / Pepper / Garlic Powder - to taste

1 TB Butter

Blend until creamy.

Taste it and see what more of whatever you want to add. All depends on your taste buds!

Its done!'

MACROS

Calories: 150

Fat: 11 g

Net Carbs: 4 g

Protein: 7 g

Loaded Mashed Cauliflower.

This is to mimic a loaded baked potato!

Ingredients:

1 head cauliflower

Sour cream

Butter

Salt/Pepper

Garlic Powder

Shredded cheddar cheese

Bacon (optional)

Green onions/chives (optional)

Instructions:

Remove the base leaves

Chop Cauliflower into florets, you can use the entire thing. Don't throw anything away! Just chop into smaller pieces

Place enough water to fill 1/4 of a large pot and heat on stove until boiling

Add Cauliflower and steam until tender. Use a fork to test it. If the fork slides right through they are done. About 10 minutes

Best thing to use to mash it up is a food processor. You could also use a kitchenaid mixer or hand mixer but I find the food processor works the best.

Place in food processor and blend for a second to get it going.

Place 4 oz Sour cream, 2 TB Butter, 1/2 cup shredded cheese in processor and blend

Add salt, pepper and garlic powder for taste.

Taste it and decide what else you need to make it creamy and cheesy.

You can add cooked/chopped bacon to the final dish and green onions if you want to add more to it.

You can also bake it in an oven with more melted cheese on top if you would like - its really personal preference! Its delicious!

MACROS (without bacon)

Calories: 199

Fat: 10g

Net Carbs: 3 g

Protein: 4 g

Cauliflower Mac and Cheese

Ingredients 1 large head of cauliflower

1 cup heavy cream

3 ounces cream cheese

1 teaspoon onion powder

1 teaspoon garlic powder

1 cup cheddar cheese

1/2 cup mozzarella cheese

1/4 cup parmesan cheese

salt and pepper to taste

Instructions:

Preheat oven to 375

Remove the base leaves

Chop Cauliflower into florets, you can use the entire thing. Don't throw anything away! Just chop into smaller pieces

Place enough water to fill 1/4 of a large pot and heat on stove until boiling

Add Cauliflower and steam until tender. Use a fork to test it. If the fork slides right through they are done. About 10 minutes.

Make a roux with the cheeses and heavy cream - In a skillet over medium-high heat, add heavy cream and bring it to a simmering boil. Whisk in garlic powder, onion powder, and salt and pepper to taste.

Add cream cheese and stir until smooth, and then add cheddar cheese. Sprinkle in mozzarella cheese and stir until cheese sauce thickens.

Pour the cheese sauce over the top of the cauliflower in the baking dish and stir to coat the cauliflower in the cheese sauce. Sprinkle Parmesan cheese or more cheddar over the top of the cauliflower.

Bake for 15-20 minutes, or until the mixture is browned on top and bubbly. For a more browned appearance, cook in broiler for the lat few minutes.

Adapted from this: https://howtothisandthat.com/keto-cauliflower-mac-and-cheese/

MACROS

Calories: 358

Fat: 31 g

Net Carbs: 6 g

Protein: 14 g

There are so many more options on Pinterest! Explore Cauliflower!

One I am going to try soon is a buffalo mac and cheese with red hot and blue cheese crumbles. And of course there is cauliflower rice (I buy it frozen), cauliflower pizza crust (I prefer the fat head pizza crust but to each their own!).

Have fun!