This cheesy cauliflower skillet bake is a creamy, savory, and satisfying low-carb meal that’s perfect for busy weeknights. Fresh cauliflower florets are lightly pan-seared until golden, then coated in a rich egg-and-cream mixture loaded with diced bell peppers, herbs, and melted cheese. The result is a fluffy, crustless casserole-style dish that tastes indulgent but fits perfectly into a keto diet meal plan, weight loss program, or high-protein dinner routine.
If you’re searching for a healthy cauliflower recipe, easy skillet dinner idea, or low-carb comfort food, this recipe delivers flavor, texture, and nutrition in one pan.
Ingredients
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1 large head of cauliflower (cut into florets)
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4 large eggs
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1 cup heavy cream (or half-and-half for lighter option)
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1 cup shredded mozzarella cheese
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½ cup shredded cheddar cheese
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½ red bell pepper, finely diced
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2 tablespoons chopped green onions
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2 tablespoons chopped fresh parsley
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2 tablespoons olive oil or butter
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2 cloves garlic, minced
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Salt and black pepper to taste
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Optional: ¼ teaspoon paprika or chili flakes
Instructions
Step 1: Prepare the Cauliflower
Wash and cut the cauliflower into medium-sized florets. Steam or boil for 5–7 minutes until slightly tender but not mushy. Drain well and pat dry to remove excess moisture.
Step 2: Sauté for Flavor
Heat olive oil in a large non-stick skillet over medium heat. Add the cauliflower and sauté until lightly golden on the edges. Stir in minced garlic and cook for 1 minute.
Step 3: Make the Creamy Mixture
In a bowl, whisk together eggs, heavy cream, mozzarella, cheddar, diced bell peppers, green onions, parsley, salt, pepper, and optional spices.
Step 4: Combine and Cook
Pour the egg mixture evenly over the cauliflower in the skillet. Reduce heat to low, cover, and cook for 12–15 minutes until the eggs are set.
Alternatively, transfer the skillet to a preheated oven at 375°F (190°C) and bake for 15–20 minutes until golden and firm.
Step 5: Serve
Let it rest for 5 minutes before slicing. Serve warm as a keto-friendly dinner, vegetarian main course, or hearty side dish.
Nutrition & Benefits
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Low in carbohydrates
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High in protein
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Rich in fiber and antioxidants
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Gluten-free and diabetic-friendly
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Supports weight management goals
Cauliflower is packed with vitamin C, vitamin K, and fiber, making it a smart substitute for high-carb ingredients in traditional casseroles.
Pro Tips for Best Results
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Drain cauliflower thoroughly to prevent watery texture.
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Add cooked chicken or turkey for a high-protein meal prep option.
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Swap heavy cream with Greek yogurt for a healthier alternative.
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Use a cast-iron skillet for even cooking and crispy edges.
Frequently Asked Questions (High-Intent Search Queries)
1. Is cauliflower good for weight loss?
Yes, cauliflower is low in calories and carbs while high in fiber, making it ideal for weight loss diets.
2. Can I make this keto cauliflower recipe dairy-free?
Yes, substitute coconut cream and dairy-free cheese alternatives.
3. How do I store leftover cauliflower bake?
Store in an airtight container in the refrigerator for up to 4 days. Reheat in the oven or microwave.
4. Can I freeze cheesy cauliflower casserole?
Yes, freeze after baking. Thaw overnight and reheat at 350°F until warmed through.
5. What protein pairs well with this low-carb dinner?
Grilled chicken, baked salmon, or turkey breast pair perfectly.
