Cauliflower Mushroom Casserole

Cauliflower Casserole

As we are approaching Thanksgiving, we are all thinking about the good stuff we will be eating. For some of us, the traditional dishes are the most special. If you are trying to get low-carb, here is a spin on the traditional green bean casserole that turned out pretty delicious.

First of all, take a full head of cauliflower and cut up in small pieces. I put those in a baking dish in the oven to get the cooking process going. Then I put one yellow onion in a small pan to caramelize. Here’s the sauce that you will pour over everything.

1 Can of Cream of Mushroom Soup
1/2 cup Half and Half and 1/2 cup of Milk
1/4 cup of Sour Cream
1/4 Shredded Mexican Cheese
Salt, Pepper, Garlic Power and Dried Thyme
1/4 cup water to thin out sauce

After the cauliflower has cooked for about 10 minutes, I added a small flat of mushrooms on top to start to get them roasting as well. Stir vegetables after about 6 minutes. Once your onions are ready, pour your sauce over the vegetables and stir a bit. Top with onions, then sprinkle with cheddar cheese. Cook for about 30 minutes until top is golden brown. Let set and serve.

If you want to go the more traditional route, you could top with the fried onions, but those have a bit more carbs than the caramelized onions.


Cauliflower Mexi-Bake Casserole

Cauliflower Mexican Casserole

Upon looking for some great Keto Recipes, I came across one similar to this, but had to fine tune just a bit the more I made this dish. I have actually done it with ground beef, ground chicken and chorizo and all ended up great. You just have to be aware that each one has more more fat than others so you may have to add oil when frying up your ingredients.


1 pound of hamburger
1/2 head of cauliflower chopped up
1/2 red pepper chopped
1/2 white onion chopped
1 Tablespoon minced garlic
2 cups shredded cheese
1 cup sour cream
1 cup salsa
1 small can sliced black olives

Preheat your over to 350 degrees. Then start frying up your meat in a frying pan. When the meat is getting close to finished, add in your cauliflower, onion, red pepper and saute until they begin soften. Then add in minced garlic and taco seasoning with a bit of water and stir for about 5 minutes. Then before putting in your casserole dish, mix in a bit of salsa, your sour cream and your shredded cheese. Put in your casserole dish and top with additional shredded cheese and sliced black olives. Cook for about 20 – 25 minutes until top cheese is browned. Make sure to let set for a while before serving.