⏱ 30 min total

Low Carb Cauliflower Creamed Spinach

Name: Low Carb Cauliflower Creamed Spinach
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ⅛ package (10 oz) Spinach; ¼ head small Cauliflower; ¼ medium Onion; ⅛ cup, shredded Mozzarella cheese; ½ tbsp Heavy whipping cream; ¼ tbsp Butter; ⅛ tsp Nutmeg; ¹⁄₁₆ tsp Cloves; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 155 g · 10 ingredients

Calories

124

6%
of a 2,000 cal day

Protein
6.2g
19% of calories
Carbs
8g
24% of calories
Fat
8.3g
57% of calories

Portion

At a glance

One serving of Low Carb Cauliflower Creamed Spinach (155 g) has 124 calories, with 6.2 g of protein, 8 g of carbohydrates and 8.3 g of fat. Most of its energy comes from fat (57% of calories). It is high in Vitamin A (27% DV), Vitamin C (49% DV) and Vitamin K (152% DV). Keep an eye on saturated fat, which provides 26% of the daily value.

Per 100 g

80cal

low energy density

Protein per 100 cal

Net carbs

carbs minus fiber

Fiber

2.6g

3 g sugar

High in

20%+ of the daily value

Vitamin A27%
Vitamin C49%
Vitamin K152%
Folate (B9)28%
Manganese23%

Good source of

10–19% of the daily value

Riboflavin (B2)13%
Vitamin B618%
Pantothenic acid11%
Calcium17%
Iron17%
Potassium10%

Watch

20%+ of the daily value

Saturated fat26%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Cut cauliflower into flowerets and dice onion.
2
Turn on broiler.
3
Bring a medium pot of water to the boil. Once it boils rapidly, add the cauliflower florets and boil for 10 minutes.
4
When the cauliflower is cooked, use a slotted spoon to scoop the florets into a food processor. Blitz the cauliflower until smooth with the cream and butter. Season with salt and pepper.
5
While the cauliflower boils, saute the onion in a little bit of butter until soft and and then add the spinach, nutmeg and cloves and cook until wilted.
6
Now mix the cauliflower, spinach/onion and cheese together, adjust seasoning if needed, and scoop into a cast iron pan or small baking dish. Slide under the broiler until the cheese is golden brown. Enjoy!

Vitamins & minerals

Amounts for 1 serving (155 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	239 μg	27%
Vitamin C	44 mg	49%
Vitamin D	0.1 μg	1%
Vitamin E	1 mg	6%
Vitamin K	183 μg	152%
Thiamine	0.1 mg	6%
Riboflavin (B2)	0.2 mg	13%
Niacin	1 mg	4%
Vitamin B6	0.2 mg	18%
Folate (B9)	114 μg	28%
Vitamin B12	0.1 μg	5%
Pantothenic acid	1 mg	11%
Choline	42 mg	8%

Minerals

Nutrient	Amount	% Daily Value
Calcium	172 mg	17%
Iron	1 mg	17%
Potassium	457 mg	10%
Magnesium	45 mg	11%
Phosphorus	126 mg	18%
Zinc	1 mg	7%
Copper	0.1 mg	10%
Manganese	1 mg	23%
Selenium	3 μg	5%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.3 g	—
Aspartic acid	1 g	—
Beta carotene	2,014 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	0.5 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	0.4 g	—
Proline	0.5 g	—
Retinol	72 μg	—
Serine	0.3 g	—
Starch	0 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0.1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 124 calories

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

24min
Walking (3.5 mph)
15min
Cycling (moderate)
10min
Running (6 mph)
17min
Swimming laps

Common questions

How many calories are in Low Carb Cauliflower Creamed Spinach?

One serving of Low Carb Cauliflower Creamed Spinach (1 serving) has 124 calories, which works out to 80 calories per 100 g. That is about 6.2% of a 2,000-calorie day.

Is Low Carb Cauliflower Creamed Spinach high in protein?

Not especially. It has 6.2 g of protein per serving, and protein supplies 19% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Low Carb Cauliflower Creamed Spinach keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 24% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Low Carb Cauliflower Creamed Spinach?

178 mg per serving.

How much sugar is in Low Carb Cauliflower Creamed Spinach?

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 (155 g)

Calories124

% Daily Value*

Total fat 8.3g	11%
Saturated fat 5.2g	26%
Trans fat 0.1g
Cholesterol 27mg	9%
Sodium 178mg	8%
Total carbohydrate 8g	3%
Dietary fiber 2.6g	9%
Total sugars 3g
Protein 6.2g

* 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

More recipes

View all