⏱ 75 min totalLoaded Cauliflower
Per 1 serving · 220 g · 8 ingredients
of a 2,000 cal day
- Protein15g20% of calories
- Carbs12g16% of calories
- Fat21g63% of calories
At a glance
One serving of Loaded Cauliflower (220 g) has 294 calories, with 15 g of protein, 12 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (31% DV), Vitamin A (22% DV) and Vitamin C (52% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 24%, 58% and 21% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Vitamin A22%
- Vitamin C52%
- Vitamin K126%
- Riboflavin (B2)24%
- Folate (B9)25%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Thiamine11%
- Vitamin B619%
- Iron19%
- Potassium11%
- Zinc19%
Watch
20%+ of the daily value
- Sodium24%
- Saturated fat58%
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ strip Bacon
⅔ cup chopped, Cauliflower
1 ⅓ oz Cream cheese
1 ⅓ oz Cheddar cheese
⅔ cup, chopped Scallions- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
¹⁄₁₆ tsp Paprika
Directions
- 1
Preheat oven to 350°F.
- 2
Cook bacon in a sauté pan over medium heat until crispy. Drain on paper towels, chop, and set aside.
- 3
Bring a large pot of water to a boil. Add the cauliflower and cook until soft, about 8-10 minutes. Drain well and break up the florets with a spoon.
- 4
Place the cauliflower in a greased 8 x 8-inch baking pan or a 2-quart casserole dish. Mix in the cream cheese, cheddar, scallions, salt, pepper, and bacon. Dust the top with paprika, if desired.
- 5
Bake for 20-40 minutes, until browned and bubbly.
Vitamins & minerals
Amounts for 1 serving (220 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 199 μg | 22% |
| Vitamin C | 47 mg | 52% |
| Vitamin D | 0.4 μg | 2% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 151 μg | 126% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 100 μg | 25% |
| Vitamin B12 | 1 μg | 29% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 49 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 376 mg | 38% |
| Iron | 1 mg | 19% |
| Potassium | 536 mg | 11% |
| Magnesium | 38 mg | 9% |
| Phosphorus | 302 mg | 43% |
| Zinc | 2 mg | 19% |
| Copper | 0.1 mg | 15% |
| Manganese | 0.3 mg | 11% |
| Selenium | 14 μg | 26% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 481 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 14 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 2 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 158 μg | — |
| Serine | 1 g | — |
| Starch | 1 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 | 0.4 μg | — |
Burning 294 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 56minWalking (3.5 mph)
- 35minCycling (moderate)
- 25minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Loaded Cauliflower?
One serving of Loaded Cauliflower (1 serving) has 294 calories, which works out to 134 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Loaded Cauliflower high in protein?
It provides a solid 15 g of protein per serving (31% of the 50 g daily value), but protein supplies only 20% 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 Loaded Cauliflower keto-friendly?
It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Loaded Cauliflower?
548 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Loaded Cauliflower?
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.
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