Keto Loaded Cauliflower Casserole
A creamy, cheesy keto loaded cauliflower casserole with crispy bacon, cheddar, and sour cream that tastes like a loaded baked potato. Just 5.2g net carbs per serving and ready in 45 minutes total.
Head of Nutrition · June 18, 2026
Nutrition per serving
Per serving · makes 8. Values are estimates; brands vary.
This keto loaded cauliflower casserole delivers all the comfort of a loaded baked potato — cheddar, bacon, sour cream, and green onions — without the carbs. It's an easy, crowd-pleasing side that comes together in one dish.
Ingredients
- 1 large head cauliflower (about 2 lbs), cut into florets
- 6 slices bacon, cooked crisp and crumbled
- 4 oz cream cheese, softened
- 1/2 cup sour cream
- 1 1/2 cups shredded sharp cheddar cheese, divided
- 2 tablespoons unsalted butter, melted
- 2 cloves garlic, minced
- 3 green onions, thinly sliced
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- 1
Preheat oven to 400°F and grease a 9x13-inch baking dish. Steam the cauliflower florets for 8-10 minutes until fork-tender, then drain well and pat dry to remove excess moisture.
- 2
Roughly mash the cauliflower in a large bowl, leaving some texture. Stir in the softened cream cheese, sour cream, melted butter, minced garlic, salt, and pepper until creamy.
- 3
Fold in 1 cup of the shredded cheddar, half the crumbled bacon, and half the green onions. Transfer the mixture to the prepared baking dish and spread evenly.
- 4
Top with the remaining 1/2 cup cheddar and the rest of the bacon. Bake for 18-20 minutes until bubbly and the cheese is golden.
- 5
Remove from the oven, scatter the remaining green onions over the top, and let rest 5 minutes before serving.
Tips & notes
- Patting the steamed cauliflower dry is key — excess water makes the casserole runny instead of rich and creamy.
- Assemble up to a day ahead and refrigerate, then bake just before serving (add 5 extra minutes if baking from cold).
- Swap in pepper jack cheese and a pinch of cayenne for a spicy version.
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Frequently asked questions
- How many carbs are in keto loaded cauliflower casserole?
- Each of the 8 servings has 5.2g net carbs, 312 calories, 12g protein, and 26g fat, making it an easy fit for a keto or low-carb side dish.
- Can I make this loaded cauliflower casserole ahead of time?
- Yes. Assemble the casserole fully, cover, and refrigerate for up to 24 hours. Bake straight from the fridge, adding about 5 extra minutes until hot and bubbly.
- Can I use frozen cauliflower instead of fresh?
- Absolutely. Thaw and steam 1 1/2 to 2 pounds of frozen florets, then drain and pat very dry. Frozen cauliflower holds more water, so squeezing out moisture is even more important.
