Keto Cheesy Cauliflower Melt is a very delicious and mouthwatering dish. The cauliflower melt is served as a side dish or as a brunch; you can also have it in the breakfast. You can store this Keto Cheesy Cauliflower Melt for three to five days in the fridge/freezer for a few months. This cauliflower melt is also low in carbs with just 5g of carbohydrates, 2g of fiber, 3g of net carbs, and 8g of proteins in the dish. You can melt this cheesy cauliflower with sauteed vegetables, grilled or roasted beef, chicken, or pork.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
- Course: Side dish
- Cuisine: British
- Prep time: Ten minutes
- Cook time: Ten minutes
- Total time: Twenty minutes
- Serving: 4
- Calories: 107
EQUIPMENT:
- Baking dish
- Parchment paper
- Knife
- Glass
INGREDIENTS:
- 360gm or 12.07 oz. Cauliflower florets
- Salt (to taste)
- Pepper (to taste)
- ½ tsp. Turmeric
- ¼ tsp. garlic powder
- ¼ cup or 25g of grated parmesan cheese or grana Padano
- 1 cup or 110gm of Shredded mozzarella
INGREDIENT NOTES:
CAULIFLOWER FLORETS:
- Use fresh cauliflower florets instead of frozen ones to get the best taste, but you can use frozen ones too. Just thaw the cauliflower before putting it to bake and properly dry it with a paper towel.
TURMERIC, SALT AND PEPPER:
- Turmeric, salt, and pepper are used in this cheesy cauliflower melt. Turmeric gives some color to the dish and is also beneficial for us.
POWDERED GARLIC:
- Powdered garlic is used to make this cheesy cauliflower melt, but you may also add fresh garlic it will surely enrich the taste of this cheesy cauliflower.
PARMESAN CHEESE:
- The cauliflower melt is prepared with cheese (Parmesan) and I shred the cheese myself. You can also use pre-grated parmesan as well but they have more starchy content than the block so avoid it in your keto diet.
- Grana Padano can also be used in place of parmesan cheese.
SHREDDED MOZZARELLA:
- I use a block of mozzarella and shred it by myself to make this cauliflower melt. I avoid shredded cheese because of the excess starch content present in them.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
PREPARATION:
- Heat your oven at three-seventy-five degrees F.
- Take a sheet (baking) and put the paper (parchment) on it.
- Take the cauliflower and put it on the chopping board.
BOIL THE CAULIFLOWER:
- Separate the florets of cauliflower with a knife.
- Pour the water into the pot and include a pinch of salt.
- Await the boiling of the water.
- Add the florets of cauliflower in the boiling water and boil it for 3-5 minutes.
- Meanwhile, place the sieve in the bowl.
- When the cauliflower gets done drain its water.
SEASON THE CAULIFLOWER:
- Put the cauliflower florets on the baking sheet and smash it with the glass bottom.
- Spread the salt, pepper, ½ tsp. turmeric powder, and ¼ tsp. garlic powder on the mashed cauliflower.
- Spread the cheese over the seasoned mashed cauliflower and cover it properly.
ROAST THE CAULIFLOWER FLORETS:
- Put the sheet in the oven and bake it for 10-15 mints.
- When the cauliflower is roasted properly and the cheese is melted and gets a nice brown color take it out.
Serve the dish. - Your Keto Cheesy Cauliflower Melt is ready.
SERVING SUGGESTION:
- Serve the cheesy cauliflower florets with the keto sauce of your choice.
- Cheesy cauliflower melt is served with roasted chicken, beef, and pork.
- Cauliflower melt is also served with roasted asparagus and roasted vegetables.
TIPS:
- Properly line your baking sheet with the parchment paper to avoid the mess after cooking.
- I use a mixture of cheeses: parmesan cheese for its sharp and strong flavor and mozzarella for its melting quality.
- Take out the cheese cauliflower melt when the top part of the dish is nicely brown and the cauliflower is roasted properly.
STORAGE INFORMATION:
FRIDGE:
- Put the cheesy cauliflower melt in the sealed container and store it for three to five days.
FREEZER:
- Tightly wrap the cooled cheesy cauliflower wrap with aluminum foil or plastic wrap to avoid freezer burn put it in the container and store it for a few months.
FAQs:
Is this cheesy cauliflower melt low in carbs?
- This cheesy cauliflower melts just contains 5g of carbs, 2g of fiber, and 3g of net carbs in the dish.
How can we store this dish?
- You can store this cheese cauliflower melt in a sealed container for three to five days in the fridge and for a few months in the freezer.
Would this dish be keto-friendly?
- Cauliflower melt contains a few spices, cheese, and cauliflower; all of these ingredients are keto-friendly.
Is there any alternative to grated parmesan?
- We can also use grated Grana Padano as a substitute for grated parmesan cheese.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
Serving size 1 piece
Calories: 107
Trans fat: 0g
Unsaturated fat: 2g
Total fat: 6g
Sodium: 348mg
Cholesterol: 18mg
Carbohydrates: 5g
Fiber: 2g
Net carbs: 3g
Proteins: 8g
Saturated fat: 3g
