This loaded cauliflower bake is a low-carb cheesy side dish that can be enjoyed by low-carb fans and even eaters like picks! The perfect side dish for any dinner!
Loaded mash cauliflower casserole
Cheese and bacon. Bacon and cheese. Without the other, you cannot have one. At least, in most epic keto diet recipes that drool you, they are cooking stars, and this is no exception.
However, this loaded cauliflower casserole dish uses pancetta, an Italian bacon. And while the loaded cauliflower is not consumed by my old-fashioned Italian nonna, this is still a great side dish that is excellent for any party or holiday.
Loaded mashed potato carbohydrates
Like loaded baked potatoes, loaded mashed potatoes are extremely high in carbohydrates and are not consumed after the keto diet.
Some people on low-carb diets can include potatoes, but for many people in either diet, potatoes are too high and cause a sudden increase in blood sugar levels.
According to App Cronometer, chile-loaded mashed potatoes have 350 calories and 33 grams of carbohydrates!
That amount is higher than most people eat on a ketonogenic diet all day long.
Loaded mash cauliflower carbohydrates
Cauliflower is a healthier alternative to potatoes for low-cost meals in taxis.
Our mash cauliflower casserole recipe has only 3 grams of carbohydrates and has 18 grams of protein per serving, as it has added protein from several sliced bacon or pancetta.
Printable recipe cards are available at the bottom of this page with all remaining nutritional information.
What do you think when you hear the word “loaded”? Are calories loaded? Is it packed with goodness? Perhaps what was loaded is a foul language for some. In other words, if you are interested in your New Year’s resolution with full power.
But being loaded means that keto, so many good and comfortable foods in the low carb world! This creamy, cheesy mash cauliflower is packed with all the delicious stuff.
But whether you’re keto or low carb, or close to either of these, you’ll still enjoy this cauliflower casserole.
In case you’re interested in the beginning, this is my keto journey. All I can say is that it’s worth it. You will never be hungry. You can always feel satisfied and enjoy what you once thought was forbidden. And that is, in my opinion, food freedom.
I did something I couldn’t think of in an Italian family. I made this as a Christmas Day side with my mother’s prime ribs! And it was only my husband who knew it was made from cauliflower, he didn’t say!
If my dad thought it tasted differently from potatoes, he never mentioned it. This is a victory for my family.
And they all ate it. Children. Noisy husband. My Italian father came from Rome and didn’t like mashing anything.
And they all loved it. So, whether you tell them the inside or not, then let them try it out before telling them.
Can I use cauliflower rice instead?
If you don’t want to steam using fresh cauliflower heads, you can use frozen cauliflower rice. Thaw and cook.
Note that you need to cook the cauliflower until the fresh heads are tender, then drain any excess water and drain the excess water from the cauliflower rice.
The best way to do that is to cook the lite cauliflower, then put it in a clean hand towel, squeeze out as much liquid as possible, and follow the rest of the instructions in this particular recipe.
Delicious Side Dish Raw Carb Recipes
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Keto Cheddar Biscotti
Low carb turnip Au gratin
Keto Green Bean Casserole
Keto Air Fryer Cheddar Cottage Cheese Biscuits
If you need a little more help and guidance on your health journey, you can check it out as my sugar detox course and my cookbook with more useful recipes.
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Cheap mashed pancetta cauliflower
Serving: 12 @1/2 cup
calorie: 354kcal
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Cut off the cauliflower and steamed cauliflower floral head stems and place in a colander until the fork is soft, then place the steamed cauliflower into the drain of excess water.
Place in a food processor and add butter, salt, pepper and garlic powder. This can be done in a large mixing bowl using an electric hand mixer, potato masher, or dip blender.
Process or mash the cauliflower until smooth.
Preheat the oven to 350°F.
Fry the pancetta or bacon in pantepan over medium heat and cook until crispy. Drain with a paper towel.
Place puree cauliflower in a bowl and stir in half of each type of cheese. Save the remaining cheese for toppings.
Stir in the pancetta and save some pieces for toppings.
Stir in the green onions, save some and sprinkle over the mashed cauliflower recipe when serving.
Grease pan with olive oil non-stick spray.
Spread the mixture evenly on a 9 x 13 baking dish.
Sprinkle the remaining cheese over the top of the mixture.
Bake for 30 minutes or until frothed on the edges.
Cool for 15-20 minutes before serving.
Sprinkle with plenty of bacon and green onions before serving.
enjoy!
Storage: Store after cooling and store in plastic wrap or in an airtight container in the fridge for up to 3 days.
Brenda’s notes:
If you don’t have fresh hands, you can use frozen cauliflower. Steam it like fresh florets and continue with the recipe as follows: If you don’t have pancetta, use nitrate-free bacon, which is not normally dyed. You can use your favorite cheese. I’m not a fan of Gruyere, so try Gouda or Smoked Mozzarella. This recipe was first published in January 2016 and was updated in video in November 2018.
Serving: 0.5cup | calorie: 354kcal | carbohydrates: 4g | protein: 18g | fat: 30g | Saturated fat: 16g | Polyunsaturated fat: 2g | January Saturated Fat: 9g | Trans Fat: 0.2g | cholesterol: 79mg | sodium: 594mg | potassium: 267mg | fiber: 1g | sugar: 1g | Vitamin A: 681iu | Vitamin C: 28mg | calcium: 483mg | iron: 1mg
