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    Home ยป Recipes ยป Keto and Low Carb Recipes

    Low Carb Cauliflower Gratin

    Published: Oct 27, 2020 by thesugarfreediva. ยท This post may contain affiliate or amazon links which may pay commission at no cost to you.
    Pin Recipe

    Low Carb Cauliflower Gratin, a delicious side dish recipe that is keto low carbohydrate diet friendly
    See The Recipe

    A recipe for Low Carb Cauliflower Gratin that tastes good.

    This recipe is a great alternative to the usual potato gratin side dish recipe as well.
     
    Low Carb Cauliflower Gratin

    Low Carb Cauliflower Gratin

     
    This low carbohydrate gratin recipe is as good as the potato version.

    However, this version of the recipe is friendly to keto and low carb diets.
     

    Did you try my Low Carb Cauliflower Fried Rice Recipe?

    That recipe is another great way to use cauliflower in place of a higher in carb ingredient.
    This recipe however, is a baked recipe that is more like a casserole than a base for another meal (like rice would be).

     

    This recipe is for anyone asking can you eat cauliflower on a low carb diet.

    The average head of cauliflower has about 17 net carbohydrates total.
    It is also a good source for potassium, fiber, vitamin c, and vitamin b-6.

    However, what many low carb and keto dieters like best about cauliflower is its versatility.

    Sure, you could eat the cauliflower as is or perhaps dipped in a creamy blue cheese dip.
    But, cauliflower also works well in a recipe such as this one (substituted for potatoes) or grated as rice or even made into a cauliflower pizza crust.

     

    Here is how to prepare cauliflower for this recipe.

    I suggest using a fresh head of cauliflower that is of average to large in size.
    Remove the florets from the stem of the cauliflower and then discard the center core.

    Then cook the cauliflower slightly to use in this recipe.

    To cook the cauliflower simply boil it for about five minutes until it just begins to become tender.
    Then allow the cauliflower to drain for use in this recipe.

     

    Cook Cauliflower on the Stove
    cook boil cauliflower

     

    Here are some tips for making gratin.

    I just mentioned that using a fresh head of cauliflower that is of average to large in size works best in this recipe. Also suggested that the boiled cauliflower should be allowed to drain before using it in this recipe.

    Here are some more helpful tips.

    1. Cheese is a big deal in this recipe as it provides flavor, texture, and protein. I like to use a combination of cheese instead of sticking to just one kind of cheese. Using a Swiss cheese ( Gruyere if you can) makes this dish even more authentic.
    2. I have not included meat in this recipe. But, you could easily add some cooked bacon, chopped pepperoni, or even some leftover crumbled up burger meat.
    3. This recipe would also taste good if you added some broccoli in place of some of the cauliflower. Just be sure to keep the total amount of vegetables the same so that you do not throw of the balance of ingredients.

     

    To make this recipe low in carbohydrates, you will need ingredient substitutions.

    You will need low carb or keto all purpose flour.
    Also, you will need a low carb bread crumb or alternative.
     

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    Here are some similar recipes that you may also like.

     

     

    • Oven Baked Buffalo Cauliflower.
    • Sugar Free Baked Chicken Teriyaki.
    • Sweet and Sour Sugar Free Chicken.
    • Low Carb Sugar Free Orange Chicken.
    • Sugar Free Sesame Chicken.
    • Low Carb Cauliflower Casserole.

     
     

    Keep up to date with my recipes

     

    You can check out my guide on baking with sugar alternatives on Amazon
     

    I have some great tips on which alternatives may work in a recipe such as this one.

    Be sure to follow me on facebook and subscribe to my recipes via email to keep up to date as well.

     

    Low Carb Cauliflower Gratin
    Low Carb Cauliflower Gratin

    The recipe for Low Carb Cauliflower Gratin

    I mentioned above that you will need low carb or keto all purpose flour.
    Also, you will need a low carb bread crumb or alternative.

    This recipe works best using a fresh head of cauliflower.

    Using a fresh head of cauliflower that is of average to large in size works best in this recipe.
    Also suggested that the boiled cauliflower should be allowed to drain before using it in this recipe.
     

    Ingredients needed to make Low Carb Cauliflower Gratin.

     

    • Cauliflower- 1 head. The cauliflower should be broken down into florets.
    • Butter- 3 tablespoons.
    • Onion- 1 small chopped.
    • Low Carb Flour- 2 tablespoons.
    • Low Carb Milk-1 cup. Almond Milk or other Nut Milk work.
    • Cheese- ยพ cup. Good choices include Swiss or Gruyere, shredded or grated.
    • Parmesan Cheese- ยผ cup, grated.
    • Low Carb Bread Crumbs- ยฝ cup.
    • Seasonings as desired.
    • Parsley- 2 tablespoon chopped. Can sub in similar herb or omit if desired.

    How to make Low Carb Cauliflower Gratin

     

    • To cook the cauliflower simply boil it (can add salt) for about five minutes until it just begins to become tender.
      Then allow the cauliflower to drain for use in this recipe.
    • Preheat the oven to 350 and prep a casserole dish for nonstick.
    • In a skillet on low heat, sautรฉ the butter with the onion until it starts to soften (a few minutes). Then stir in the flour and cook until the mixture begins to brown- for another four to five minutes, stirring.
    • Next stir in the milk and bring the mixture to a boil and then turn the heat down to a simmer. Be sure to whisk as needed to break up the clumps. Allow the mixture to simmer for about a minute and then turn the heat off and stir in the Swiss (or Gruyere) cheese until melted. You can add any desired seasonings at this time as well.
    • Drizzle a couple of tablespoons of the melted cheese mixture from the pan over the prepared casserole dish then arrange the cauliflower as evenly as possible over the mixture. Top with the remaining mixture and then the parmesan cheese, bread crumb alternative, and any additional seasonings. Bake until the Cauliflower Gratin begins to brown (23-30 minutes).

    The Recipe Card for Low Carb Cauliflower Gratin

    Low Carb Cauliflower Gratin
    Print Recipe
    4.34 from 3 votes
    Pin Recipe

    Low Carb Cauliflower Gratin

    Low Carb Cauliflower Gratin, a delicious side dish recipe that is keto low carbohydrate diet friendly
    Prep Time20 minutes mins
    Cook Time35 minutes mins
    Total Time55 minutes mins
    Course: side, Side Dish
    Cuisine: American
    Search Result: cauliflower, gluten free, keto, keto low carb, side, Thanksgiving, vegetables
    Servings: 8 Servings

    Ingredients

    • 1 Cauliflower
    • 3 tbsp Butter
    • 1 Onion -chopped
    • 2 tbsp Carbalose -see post for alternatives
    • 1 cup Almond Milk -unsweetened, see post for alternatives
    • ยพ cup Swiss Cheese -grated
    • ยผ cup Parmesan Cheese -grated
    • ยฝ Low Carb Bread Crumbs -see post for alternatives
    • Seasonings as desired
    • 2 tbsp Parsley -chopped

    Instructions

    • To cook the cauliflower simply boil it (can add salt) for about five minutes until it just begins to become tender. Then allow the cauliflower to drain for use in this recipe.
      cook boil cauliflower
    • Preheat the oven to 350 and prep a casserole dish for nonstick.
      baking dish
    • In a skillet on low heat, sautรฉ the butter with the onion until it starts to soften (a few minutes). Then stir in the flour and cook until the mixture begins to brown- for another four to five minutes, stirring.
      skillet on stove
    • Next stir in the milk and bring the mixture to a boil and then turn the heat down to a simmer. Be sure to whisk as needed to break up the clumps. Allow the mixture to simmer for about a minute and then turn the heat off and stir in the Swiss (or Gruyere) cheese until melted. You can add any desired seasonings at this time as well.
      whisk milk
    • Drizzle a couple of tablespoons of the melted cheese mixture from the pan over the prepared casserole dish then arrange the cauliflower as evenly as possible over the mixture. Top with the remaining mixture and then the parmesan cheese, bread crumb alternative, and any additional seasonings. Bake until the Cauliflower Gratin begins to brown (23-30 minutes)
      Low Carb Cauliflower Gratin

    Recipe Notes

    As mentioned, you will need low carb or keto all purpose flour.
    Also, you will need a low carb bread crumb or alternative.
    This recipe works best using a fresh head of cauliflower.
    Using a fresh head of cauliflower that is of average to large in size works best in this recipe.
    Also suggested that the boiled cauliflower should be allowed to drain before using it in this recipe.
     
    *Please check the nutritional labels to assure that you are sticking to your diet restrictions for any substitutions used.
    - see post for alternatives
    Please see recipe post for further details on this recipe.
    Nutritional Information is only an estimate and can vary especially with ingredients that are used.
    most recently updated:
    October 27, 2020

    *About Sugar Alternatives

    Specific sugar alternatives are not given in the recipes presented on this site. Only suggestions are given as to the 'kind' of alternative to use. It is up to you to select the alternative to use that suits your needs best. If the recipe is heated or cooked, it is best to use an alternative that can be heated or cooked with for best results. This site does not endorse any specific ingredients,

    *As an Amazon Associate I earn from qualifying purchases. This means that the links on this website, and specifically on this post, that lead to other sites may be affiliate links.

    Nutrition

    Calories: 128kcal | Carbohydrates: 6g | Protein: 6g | Fat: 9g | Saturated Fat: 5g | Cholesterol: 23mg | Sodium: 197mg | Potassium: 248mg | Fiber: 2g | Sugar: 2g | Vitamin A: 326IU | Vitamin C: 37mg | Calcium: 177mg | Iron: 1mg
    Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!

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    Nutritional Information is only an estimate and can vary especially with ingredients that are used.

    Low Carb Cauliflower Gratin, a delicious side dish recipe that is keto low carbohydrate diet friendly

    Please see recipe post for further details on this recipe.

    You can see items that have been featured on my Sugar Free Sunday Spotlight here.

    Low Carb Cauliflower Gratin

    « Sugar Free Coconut Flour Brownies
    Sugar Free Iced Coffee Macchiato »

    Filed Under: Keto and Low Carb Recipes

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    Be sure to tag me @thesugarfreediva on social media if you post any photos!

    As an Amazon Associate I earn from qualifying purchases. This means that the links on this website, and specifically on this post, that lead to other sites may be affiliate links.
    4.34 from 3 votes (3 ratings without comment)

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