⏱ 50 min totalKeto Loaded Cauliflower Casserole
Per 1 serving · 235 g · 10 ingredients
of a 2,000 cal day
- Protein14g19% of calories
- Carbs11g15% of calories
- Fat21g66% of calories
At a glance
One serving of Keto Loaded Cauliflower Casserole (235 g) has 281 calories, with 14 g of protein, 11 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (66% of calories). It is high in protein (27% DV), Vitamin C (76% DV) and Vitamin K (26% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 34%, 56% and 20% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Vitamin C76%
- Vitamin K26%
- Riboflavin (B2)22%
- Vitamin B623%
- Folate (B9)24%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin A15%
- Choline15%
- Iron10%
- Potassium12%
- Zinc16%
Watch
20%+ of the daily value
- Sodium34%
- Saturated fat56%
- Cholesterol20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 strip Bacon
⅓ spray , about 1/3 second Cooking spray
³⁄₁₆ head large Cauliflower
⅔ oz Cream cheese
2 tbsp Sour cream
¼ cup, shredded Cheddar cheese
⅔ tbsp chopped Scallions- 🥄³⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
¹⁄₁₆ tsp Garlic powder
Directions
- 1
Preheat the oven to 350°F. Lightly coat a small casserole dish with non-stick spray.
- 2
Cook the bacon in a skillet over medium heat until crispy. Remove and chop into pieces.
- 3
Steam the cauliflower florets in a steamer over boiling water for 5 minutes until crisp-tender, or blanch in boiling water for 4-5 minutes. Drain well.
- 4
In a large mixing bowl, combine the sour cream and softened cream cheese until smooth. Mix in the shredded cheese, chopped bacon, scallions, salt, pepper, and garlic powder. Add the cauliflower and stir to coat.
- 5
Transfer the cauliflower mixture to the prepared casserole dish. Bake for 15-20 minutes until the cheese is melted and the sauce is bubbly.
Vitamins & minerals
Amounts for 1 serving (235 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 139 μg | 15% |
| Vitamin C | 69 mg | 76% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 31 μg | 26% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 97 μg | 24% |
| Vitamin B12 | 1 μg | 24% |
| Pantothenic acid | 1 mg | 29% |
| Choline | 81 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 285 mg | 29% |
| Iron | 1 mg | 10% |
| Potassium | 564 mg | 12% |
| Magnesium | 36 mg | 9% |
| Phosphorus | 272 mg | 39% |
| Zinc | 2 mg | 16% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.2 mg | 10% |
| Selenium | 13 μg | 23% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 57 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 12 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 134 μg | — |
| Serine | 1 g | — |
| Starch | 0.3 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 281 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 53minWalking (3.5 mph)
- 34minCycling (moderate)
- 23minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Keto Loaded Cauliflower Casserole?
One serving of Keto Loaded Cauliflower Casserole (1 serving) has 281 calories, which works out to 120 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Keto Loaded Cauliflower Casserole high in protein?
It provides a solid 14 g of protein per serving (27% of the 50 g daily value), but protein supplies only 19% 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 Loaded Cauliflower Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 15% 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 Loaded Cauliflower Casserole?
786 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Keto Loaded Cauliflower Casserole?
4.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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