Don't forget to share:


Screen Shot 2017-06-06 at 8.28.56 PM

5 FAVOURITE KETO CAULIFLOWER MEALS

Our obsession with – cauliflower as per my passionate post a few months ago – continues.

After discovering cauliflower rice, tater tots, buffalo wings, shepherd’s pie and vegan mac ‘n cheese – and having recently started following the keto diet (no carbs/sugar, high protein/fats), we’ve branched out and expanded our repertoire. We love cauliflower because it’s low-carb, and is an amazing substitute for potatoes and bread.

Here are five or our favourite keto-friendly cauliflower meals…

RELATED: Follow my Keto board on Pinterest by clicking here


CAULIFLOWER PIZZA CRUST

Gluten-free ⋅ Keto-friendly ⋅ Meat-free optional

Screen Shot 2017-06-06 at 8.07.05 PM • Serves 2 – four small slices each •

You’ll need:

  • 1 head of cauliflower, chopped to make about 2 cups of cauliflower rice
  • Cooking spray
  • 1 egg
  • 1/4 cup mozzarella
  • 1/4 cup parmesan
  • Italian spices (I use 1 tsp. each of basil, oregano and red pepper flakes)
  • salt, pepper and garlic powder to taste

To make:

  1. Preheat oven to 450ºF. Then line a pizza tray with parchment paper and spray it with cooking spray.
  2. Pulse cauliflower in food processor to make rice, or – better yet – buy it already done from Costco. You should have about 2 cups.
  3. Microwave rice for about 2 minutes. Don’t add water.
  4. Once it’s cool enough to touch, place cauliflower in a tea towel and wring ALL the water out.
  5. This next step is optional, but I find it helps prevent the crust from being soggy once it’s cooked: Place cauliflower rice in a frying pan and cook on medium heat for several minutes, until it starts to crackle. This should help remove any excess moisture.
  6. Mix egg, mozzarella, parmesan, salt, pepper, garlic powder and spices in a bowl, and add the cauliflower. Blend with your hand or a spoon.
  7. Pour the mixture out onto the tray and mould into a dough shape. I find it helps to place another piece of parchment over top, and smooth the whole thing out with your hands. The flatter, the better. Spray with cooking spray, then bake at 450 for 10 minutes, or until it starts to turn brown.
  8. Once the crust has cooked, remove from oven and add sauce, cheese, and toppings of your choice. Bake for another 7 minutes, or until the cheese starts to bubble. Let cool for several minutes before slicing.

MACROS PER SERVING (4 slices/half the pizza) not including toppings

158 calories

5.9 g carbs

13 g protein

8 g fat


CAULIFLOWER GARLIC STICKS

Gluten-free ⋅ Keto-friendly ⋅ Vegan optional

• Makes 8 sticks •

You’ll need:

  • 3.5 – 4 cups cauliflower rice
  • 1 cup grated cheese of your choice
  • 1/4 cup parmesan
  • 2 eggs, beaten
  • 1/2 tsp. each of ground sage, oregano, thyme
  • 1/4 tsp. each of ground mustard and garlic powder
  • 1 tbsp. of fresh crushed garlic
  • salt and pepper to taste
  • parsley or basil to garnish

To make:

  1. Pre-heat oven to 450F.

  2. Pulse cauliflower in a food processor to make rice, or use Costco’s pre-riced cauliflower. Place in microwave-safe bowl and microwave for 2 minutes. Do not add water.

  3. Once cauliflower is cool enough to touch, place in a kitchen towel and strain the liquid. ALL the liquid. Optional: fry in a pan for five minutes to remove any excess liquid. Fry until it starts to steam and crackle.

  4. Add cauliflower to a mixing bowl and mix with all the powdered herbs and spices, the eggs, the parmesan cheese, and 3 tbsp. of the shredded cheese. Don’t use the fresh garlic yet.

  5. Place parchment paper on the bottom of a brownie tray and spread cauliflower until about 1/4 inch thick. Use a second piece of parchment paper to smooth it out until it’s evenly distributed.

  6. Bake for about 5 minutes. Top with fresh garlic, and bake for another 5 minutes. Then add the shredded cheese and bake for the remaining 5 more minutes, or until cheese is melted and golden. You may want to put the oven to broil for the last 60 seconds.

  7. Cool for about 2 to 3 minutes and slice with a pizza cutter.

  8. Garnish with freshly minced parsley or garlic. Serve with marinara sauce or eat on its own!

    MACROS PER SLICE (recipe makes 8 slices)

    67.7 calories (542 calories for entire recipe)

    0.81 g of carbs (6.48 g for entire recipe)

    6 g protein (31.5 g for entire recipe

    5 g fat (40 g for entire recipe)


BACON RANCH CAULIFLOWER BITES

Gluten-free ⋅ Keto-friendly ⋅ Meat-free

landscape-1483545460-delish-ranch-cauli-bites01

• Makes 12 •

You’ll need:

  • 1 head of cauliflower
  • 2 eggs
  • 1 packet ranch seasoning mix
  • 1 1/4 shredded sharp cheddar cheese, divided into 1 cup and 1/4 cup
  • 6 strips bacon, cooked and crumbled
  • 1 tsp. chives, plus more for topping

To make:

  1. Preheat oven to 375 F.
  2. Pulse cauliflower in a food processor until it forms large crumbs.
  3. Place cauliflower in a dish cloth and wring out any excess water. Pour cauliflower crumbles into a large bowl.
  4. Add eggs, 1 cup cheese, ranch seasoning, 3/4 of the bacon, and the chives.
  5. Spritz a muffin tin with cooking spray, then fill each one about 2/3 full. Top with a sprinkle of cheese and crumbled bacon. Bake for about 20-22 minutes, or until lightly golden. Garnish with additional chives before serving.

MACROS PER SERVING (4 slices/half the pizza) not including toppings

158 calories

5.9 g carbs

13 g protein

8 g fat


CAULIFLOWER MAC N CHEESE

Gluten-free ⋅ Keto-friendly ⋅ Meat-free (for dairy free recipe see here)

MacCheeseBrocCaul

• Serves 6 •

You’ll need:

  • Cooking spray
  • 1.5 tsp dijon mustard
  • 1.5 cups shredded sharp cheddar, and an extra 1/2 cup for topping
To make:
  • Preheat oven to 375 F. Bring a large pot of water to a boil. Season the water with salt.
  • Spray the baking dish with vegetable oil spray.
  • Cook the cauliflower in the boiling water until crisp-tender, about 5 minutes. Drain well and pat between several layers of paper towels to dry. Transfer the cauliflower to the baking dish and set aside.
  • Bring the cream to a simmer in a small saucepan, and whisk in the cream cheese and mustard until smooth. Stir in 1 cup of the cheese, salt, pepper and garlic and whisk just until the cheese melts, about 1 to 2 minutes. Remove from heat, pour over the cauliflower, and stir to combine.
  • Top with the remaining 1/2 cup cheese and bake until browned and bubbly hot, about 15 minutes. Serve.

MACROS PER SERVING (makes 6 servings)

358 calories

5.9 g carbs

13 g protein

31 g fat


CAULIFLOWER MEXICAN RICE

Gluten-free ⋅ Keto-friendly ⋅ Meat-free ⋅ Dairy-free options

Real-Healthy-Mexican-Style-Rice-realhealthyrecipes

• Serves 4 •

You’ll need:

  1. 1 head of cauliflower
  2. 1 tbsp extra light olive oil
  3. 1 tbsp ghee (use olive oil if vegan)
  4. 1 small onion, minced
  5. 2 cloves minced garlic
  6. 2 tbsp sugar-free tomato paste
  7. salt and pepper to taste
  8. ½ Cup chicken or vegetable broth
  9. Fresh cilantro Leaves, if that’s your jam

To make:

  1. Grate the cauliflower using a food processor, and set aside.
  2. Heat the oil and ghee in a large skillet over high heat and add in the onion and garlic. Sauté for 2 minutes or until softened and fragrant. Stir in the tomato paste and season the mixture with salt and pepper.
  3. Add in the cauliflower and the chicken broth and mix well. Cover and cook for 3 minutes.
  4. Remove the cauliflower rice from the heat and garnish with cilantro. Serve alongside any of your favorite Mexican dishes!

What are your favourite cauliflower recipes? Share them in the comments and I’d love to add them to this list!


Tiny URL for this post:
 

Hey, we think you might also like:

Don't forget to share: