⏱ 35 min totalLoaded Cauliflower "Mash" Bake
Per 1 serving · 323 g · 9 ingredients
of a 2,000 cal day
- Protein20g14% of calories
- Carbs12g8% of calories
- Fat51g78% of calories
At a glance
One serving of Loaded Cauliflower "Mash" Bake (323 g) has 583 calories, with 20 g of protein, 12 g of carbohydrates and 51 g of fat. Most of its energy comes from fat (78% of calories). It is high in protein (41% DV), Vitamin C (95% DV) and Vitamin K (26% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 58%, 93% and 30% of the daily value.
High in
20%+ of the daily value
- Protein41%
- Vitamin C95%
- Vitamin K26%
- Thiamine35%
- Riboflavin (B2)20%
- Niacin34%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Calcium12%
- Iron16%
- Potassium17%
- Magnesium11%
- Copper11%
Watch
20%+ of the daily value
- Sodium58%
- Saturated fat93%
- Cholesterol30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Bacon
1 ⅝ cup chopped, Cauliflower
¾ cloves, minced Garlic
¹⁄₁₆ cup Buttermilk
¼ tbsp Butter- 🥄³⁄₁₆ tsp Salt
¼ dash Black pepper
½ tbsp chopped Chives
¹⁄₁₆ cup, shredded Cheddar cheese
Directions
- 1
Cook the bacon in a skillet until crisp. Set aside on a paper towel to drain, then crumble.
- 2
Fill a large pot with water and bring to a boil. Add the cauliflower and garlic, then boil until the cauliflower is soft, about 15-20 minutes. Drain and return to the pot.
- 3
Preheat the oven to 350°F.
- 4
Add the buttermilk, butter, salt, and pepper to the cauliflower and purée with a hand blender. If you don't have a hand blender, a regular blender will work.
- 5
Mix in 1 tablespoon of the chives and transfer the mixture to four individual casseroles (3/4 cup each) or one 8x8 casserole dish. Top with cheddar cheese and crumbled bacon. Bake in the oven until the cheese melts, about 5 minutes. Top with remaining chives and serve.
Vitamins & minerals
Amounts for 1 serving (323 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 61 μg | 7% |
| Vitamin C | 86 mg | 95% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 31 μg | 26% |
| Thiamine | 0.4 mg | 35% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 5 mg | 34% |
| Vitamin B6 | 1 mg | 50% |
| Folate (B9) | 104 μg | 26% |
| Vitamin B12 | 1 μg | 28% |
| Pantothenic acid | 2 mg | 37% |
| Choline | 137 mg | 25% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 122 mg | 12% |
| Iron | 1 mg | 16% |
| Potassium | 795 mg | 17% |
| Magnesium | 45 mg | 11% |
| Phosphorus | 297 mg | 42% |
| Zinc | 2 mg | 20% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.3 mg | 13% |
| Selenium | 27 μg | 48% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 51 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 21 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 1 g | — |
| Retinol | 57 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 7 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 583 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 111minWalking (3.5 mph)
- 70minCycling (moderate)
- 49minRunning (6 mph)
- 82minSwimming laps
Common questions
How many calories are in Loaded Cauliflower "Mash" Bake?
One serving of Loaded Cauliflower "Mash" Bake (1 serving) has 583 calories, which works out to 180 calories per 100 g. That is about 29% of a 2,000-calorie day.
Is Loaded Cauliflower "Mash" Bake high in protein?
It provides a solid 20 g of protein per serving (41% of the 50 g daily value), but protein supplies only 14% 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 "Mash" Bake keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 8% 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 "Mash" Bake?
1324 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Loaded Cauliflower "Mash" Bake?
5.5 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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