⏱ 55 min total

Keto Cauliflower Ziti

Name: Keto Cauliflower Ziti
Prep time: 30 min
Cook time: 25 min
Total time: 55 min
Yield: 1 serving
Ingredients: ⅛ tbsp Olive oil; ⅛ medium Onion; ¼ cloves, minced Garlic; 0.008 tsp Crushed red pepper flakes; ⅛ lb Ground beef; ¼ tbsp Tomato paste; ⅛ tsp, ground Oregano; ⅜ cup Tomatoes; ⅛ head medium Cauliflower; ¼ cup Ricotta cheese; ¼ cup, shredded Mozzarella cheese; ¹⁄₁₆ cup Parmesan cheese; ⅛ dash Salt; ⅛ dash Black pepper

Per 1 serving · 336 g · 14 ingredients

Calories

392

20%
of a 2,000 cal day

Protein
27g
28% of calories
Carbs
13g
13% of calories
Fat
26g
59% of calories

Portion

At a glance

One serving of Keto Cauliflower Ziti (336 g) has 392 calories, with 27 g of protein, 13 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (55% DV), Vitamin C (54% DV) and thiamine (48% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 22%, 61% and 28% of the daily value.

Per 100 g

117cal

low energy density

Protein per 100 cal

Net carbs

carbs minus fiber

Fiber

3.7g

5.3 g sugar

High in

20%+ of the daily value

Protein55%
Vitamin C54%
Thiamine48%
Riboflavin (B2)28%
Niacin22%
Vitamin B631%

Good source of

10–19% of the daily value

Dietary fiber13%
Vitamin A17%
Vitamin K16%
Folate (B9)17%
Choline16%
Potassium15%

Watch

20%+ of the daily value

Sodium22%
Saturated fat61%
Cholesterol28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 30 minCook 25 min

1
Preheat the oven to 375°F.
2
Bring a large pot of water to a boil. Add the cauliflower florets and cook for 3 minutes. Drain and set aside.
3
Heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened. Add the minced garlic and a pinch of red pepper flakes; cook for 1 minute. Add the ground beef, salt, and pepper; cook until the beef is browned.
4
Stir in the tomato paste and oregano; cook for 2 more minutes. Stir in the crushed tomatoes, reduce heat to medium-low, and simmer for 15 minutes. Remove from heat.
5
Pour the meat sauce over the cauliflower and stir to combine.
6
In a 9x13 baking dish, spread out half of the cauliflower. Top with half of the ricotta, mozzarella, and Parmesan. Add the rest of the cauliflower and top with the remaining cheeses.
7
Bake for 25 minutes. Serve hot.

Vitamins & minerals

Amounts for 1 serving (336 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	151 μg	17%
Vitamin C	49 mg	54%
Vitamin D	0.3 μg	2%
Vitamin E	1 mg	8%
Vitamin K	19 μg	16%
Thiamine	1 mg	48%
Riboflavin (B2)	0.4 mg	28%
Niacin	4 mg	22%
Vitamin B6	0.4 mg	31%
Folate (B9)	67 μg	17%
Vitamin B12	2 μg	87%
Pantothenic acid	1 mg	22%
Choline	88 mg	16%

Minerals

Nutrient	Amount	% Daily Value
Calcium	438 mg	44%
Iron	3 mg	32%
Potassium	715 mg	15%
Magnesium	51 mg	12%
Phosphorus	395 mg	56%
Zinc	5 mg	41%
Copper	0.1 mg	15%
Manganese	0.2 mg	9%
Selenium	26 μg	48%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	291 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	18 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0.2 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	3,434 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	2 g	—
Retinol	127 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.3 μg	—

Burning 392 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

74min
Walking (3.5 mph)
47min
Cycling (moderate)
33min
Running (6 mph)
55min
Swimming laps

Common questions

How many calories are in Keto Cauliflower Ziti?

One serving of Keto Cauliflower Ziti (1 serving) has 392 calories, which works out to 117 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Keto Cauliflower Ziti high in protein?

It provides a solid 27 g of protein per serving (55% of the 50 g daily value), but protein supplies only 28% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Keto Cauliflower Ziti keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Keto Cauliflower Ziti?

507 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Keto Cauliflower Ziti?

5.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (336 g)

Calories392

% Daily Value*

Total fat 26g	33%
Saturated fat 12g	61%
Trans fat 0.7g
Cholesterol 85mg	28%
Sodium 507mg	22%
Total carbohydrate 13g	5%
Dietary fiber 3.7g	13%
Total sugars 5.3g
Protein 27g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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