Low Carb Keto Loaded Mashed Cauliflower Casserole
This Loaded Cauliflower bake is a low carb, keto cheesy side dish that even non low carb fans and picky eaters will enjoy! Perfect side dish with any dinner!
Loaded Mashed Cauliflower Casserole
Cheese and bacon. Bacon and cheese. Can’t have one without the other it seems. At least in most epic keto diet recipes that make you drool, they are the stars of the dish and this one is no exception.
But this loaded cauliflower casserole dish uses pancetta, the bacon of Italian’s. And while loaded cauliflower wouldn’t be consumed by my old fashioned Italian Nonna, this is still a winning great side dish for any party or holiday.
Carbs in Loaded Mashed Potatoes
Just like a loaded baked potato, loaded mashed potatoes are super high in carbs and wouldn’t be consumed when following a keto diet.
Some people on a low carb diet might be able to include potatoes but for many on either diet, potatoes are too high and will spike blood sugar.
According to the app Cronometer, a serving of loaded mashed potatoes from Chili’s has 350 calories, and 33 grams of carbs!
That amount is more than most people eat in a whole day on a ketogenic diet.
Carbs in our Loaded Mashed Cauliflower
Cauliflower is a much healthier alternative to potatoes for a low cab diet.
Our mashed cauliflower casserole recipe has just 3 net grams of carbs and with the added protein from a few slices bacon or pancetta, you have 18 grams of protein per serving.
The printable recipe card is at the bottom of this page with all the rest of the nutritional information.
Loaded Cauliflower Mash
When you hear the word ‘loaded’ what do you think? Loaded with calories? Loaded with goodness? Maybe loaded is a dirty word for some, that is, if you are into your New Year’s Resolution at full force.
But loaded means so many good comfort food things in the keto, low carb world! Loaded with all things delicious in this creamy cheesy mashed cauliflower.
But whether you’re keto or low carb or not even close to either of those things, you will still enjoy this cauliflower casserole.
Here’s my Keto journey in case your interested in beginning. All I can say is it’s worth it. You will never be hungry. You always feel satiated and you can enjoy things you thought were once forbidden. And that is food freedom in my opinion.
I pulled off the unthinkable in my Italian household. I made this as a side for Christmas day along with my mom’s prime rib! And the only one who knew it was made with cauliflower was the hubby and he didn’t tell!
If my dad did think it tasted different than potatoes, he never mentioned it. So this is a win in my family.
AND they all ate it up. The Kiddies. The Picky Hubby. My Italian father who comes from Rome and doesn’t even like mashed anything.
And they all loved it. So whether you tell them what inside or not, just be sure to tell them AFTER they try it.
Can I use Cauliflower Rice instead?
If you don’t want to use a fresh head of cauliflower and steam it, you can use frozen cauliflower rice. Just thaw it and cook.
Please note that a fresh head of cauliflower cooks until tender then we drain the excess moisture so you will also need to drain excess water from cauliflower rice.
The best way to do that is after cooking the riced cauliflower, place it into a clean hand towel and squeeze out as much liquid as possible then follow the rest of the instructions for this particular recipe.
More Delicious Side Dish Low Carb Recipes
Keto Air Fryer Cheddar Cottage Cheese Biscuits
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Loaded Cauliflower Bake
Loaded Mashed Cheesy Pancetta Cauliflower
Ingredients
- 24 ounces cauliflower or 2 pounds fresh cauliflower head or see notes above for using cauliflower rice
- 1/4 cup butter
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp garlic powder 0r fresh garlic cloves minced
- 8 ounces pancetta diced or regular bacon
- 8 ounces gruyere
- 8 ounces Monterey Jack cheese shredded divided
- 8 ounces sharp cheddar cheese shredded, divided
- 1/2 cup scallions chopped (fresh green onions)
Instructions
- Cut off stems of the head of cauliflower and steam cauliflower florets until fork tender then place in a colander and let steamed cauliflower drain of excess water.
- Place in a food processor and add butter, salt, pepper and garlic powder. You could do this in a large mixing bowl using an electric hand mixer, potato masher or immersion blender of you prefer.
- Process or mash cauliflower until smooth, no lumps.
- Preheat oven to 350 degrees F.
- Cook pancetta or bacon in a saute pan over medium-high heat until crisp. Drain on paper towels.
- Place pureed cauliflower in a bowl and stir in half of each kind of cheese. Save remaining cheese for topping.
- Stir in pancetta, save some pieces for topping.
- Stir in scallions and save some to sprinkle on top of the mashed cauliflower recipe when serving.
- Grease pan with olive oil nonstick spray.
- Spread mixture evenly into a 9 by 13 baking dish.
- Sprinkle the rest of the cheese over the top of the mixture.
- Bake for 30 minutes or until bubbling on the edges.
- Allow to cool for 15-20 minutes before serving.
- Sprinkle with plenty of bacon and scallions before serving.
- Enjoy!
- Storage: Store once cooled, covered with plastic wrap or in an airtight container in the fridge for up to 3 days.
Video
Notes
- You can use frozen cauliflower if you don’t have fresh on hand. Just steam as you would with fresh florets and continue with recipe as follows.
- If you don’t have pancetta, just use regular uncured, nitrate free bacon.
- You could use any cheeses you like. Not a fan of gruyere, try gouda or smoked mozzarella.
- This recipe was first published in January 2016 and updated with video in Nov. 2018.
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Do you think you could make this up to baking it the night before and then bake the next day?
Yep that works!
It came out perfect and is sooo delicious!! Thank you!!
What size dish/pan did you use for this?
This was a 9 by 12.
Do you drain the cauliflower after steaming? When I’ve tried similar “loaded” recipes, they are far more runny than what your photo shows – which looks absolutely fabulous!
I didn’t drain mine at all but feel free to add that step if you’re worried about it.
I do riced cauliflower, chicken, cream cheese, broccoli, cheddar cheese, chicken broth and heavy cream. It taste like chicken and cheesy rice. YUM!
Is a serving really just 1 (one) GRAM?????
Nope that was a glitch with the recipe plug in. all fixed now.
What size dish did you use?
I’ve never tried subbing cauliflower for potatoes — sounds great!
Oh that cheese! Looks simply wonderful!
That’s the best looking cauliflower dish I’ve ever seen!
thanks so much!
I’ve never tried subbing cauli for potatoes, but it’s on my list to do this year. This looks fantastic!
I faked out my kids!
Can’t wait to try!
Now this is what I call comfort food! It looks incredible, my friend! Happy New Year!!
Thank you my friend!
Now this recipe would have anyone liking cauliflower