⏱ 70 min totalLow-Carb Twice-Baked Cauliflower
Per 1 serving · 364 g · 7 ingredients
of a 2,000 cal day
- Protein23g17% of calories
- Carbs16g12% of calories
- Fat42g71% of calories
At a glance
One serving of Low-Carb Twice-Baked Cauliflower (364 g) has 524 calories, with 23 g of protein, 16 g of carbohydrates and 42 g of fat. Most of its energy comes from fat (71% of calories). It is high in protein (46% DV), Vitamin C (114% DV) and Vitamin K (39% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 36%, 95% and 32% of the daily value.
High in
20%+ of the daily value
- Protein46%
- Vitamin C114%
- Vitamin K39%
- Thiamine21%
- Riboflavin (B2)25%
- Niacin22%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin A19%
- Iron16%
- Potassium19%
- Magnesium13%
- Copper12%
Watch
20%+ of the daily value
- Sodium36%
- Saturated fat95%
- Cholesterol32%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 oz Bacon
¼ head large Cauliflower
1 oz Cream cheese
2 tbsp Sour cream
1 tbsp chopped Scallions
1 tbsp Parmesan cheese
¼ cup, shredded Cheddar cheese
Directions
- 1
Preheat the oven to 350°F.
- 2
Cook the bacon in a cold skillet over medium heat until crispy. Chop and set aside.
- 3
Bring a large pot of salted water to a boil.
- 4
Remove the stem and core from the cauliflower and cut the florets into small pieces. Cook in boiling water until tender but not overly soft. Drain well and mash with a potato masher, leaving some chunks.
- 5
Mix the mashed cauliflower with cream cheese, sour cream, scallions, Parmesan, and three-quarters of the crumbled bacon.
- 6
Spread the mixture evenly in a medium-sized glass casserole dish. Sprinkle with cheddar cheese and the reserved bacon.
- 7
Bake for 30-35 minutes, or until hot and bubbly.
Vitamins & minerals
Amounts for 1 serving (364 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 171 μg | 19% |
| Vitamin C | 103 mg | 114% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 46 μg | 39% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 3 mg | 22% |
| Vitamin B6 | 1 mg | 42% |
| Folate (B9) | 140 μg | 35% |
| Vitamin B12 | 1 μg | 39% |
| Pantothenic acid | 2 mg | 45% |
| Choline | 135 mg | 25% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 380 mg | 38% |
| Iron | 1 mg | 16% |
| Potassium | 892 mg | 19% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 418 mg | 60% |
| Zinc | 3 mg | 25% |
| Copper | 0.1 mg | 12% |
| Manganese | 0.3 mg | 14% |
| Selenium | 24 μg | 43% |
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 | 74 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 | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 2 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 2 g | — |
| Retinol | 165 μg | — |
| Serine | 1 g | — |
| Starch | 0.4 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 4 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 524 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 99minWalking (3.5 mph)
- 63minCycling (moderate)
- 44minRunning (6 mph)
- 74minSwimming laps
Common questions
How many calories are in Low-Carb Twice-Baked Cauliflower?
One serving of Low-Carb Twice-Baked Cauliflower (1 serving) has 524 calories, which works out to 144 calories per 100 g. That is about 26% of a 2,000-calorie day.
Is Low-Carb Twice-Baked Cauliflower high in protein?
It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 17% 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 Low-Carb Twice-Baked Cauliflower keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 12% 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 Twice-Baked Cauliflower?
835 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Low-Carb Twice-Baked Cauliflower?
6.5 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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