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    Home » Recipes » Keto Dinner

    Cheesy Cauliflower Rice Bake

    Published: May 14, 2020 · Modified: Jun 20, 2023 by Radwa · This post may contain affiliate links. Leave a Comment

    Jump to Recipe Print Recipe

    This cheesy cauliflower rice bake is an easy and quick dinner recipe that is low carb and keto friendly. This delicious casserole is loaded with fresh cauliflower and cheese, a classic dinner for the whole family.

    For a full meal, serve this casserole with One Pan Chili Chicken Fajita, Chicken and Yellow Rice or Indian Tandoori Chicken.

    Cauliflower rice bake slice is in a plate.

    Also, check Vegan Roasted Cauliflower and Baked Stuffed Peppers.

    Jump to:
    • Why You'll Love This Recipe
    • Ingredients
    • Variations & Substitutions
    • How To Make Cheesy Cauliflower Rice Bake
    • Top Tips!
    • Serving Ideas
    • Storage
    • Recipe FAQs
    • Easy Recipes
    • Recipe Card
    • Comments

    Why You'll Love This Recipe

    • This cauliflower casserole is gluten free, low cab and keto friendly.
    • A Vegetarian dish that is so easy to make; it takes just 30 minutes in the oven.
    • This cauliflower rice casserole is the perfect side dish to Baked Chicken Poppers, Creamy Crème Fraiche Chicken or Chicken Puffs.
    • A healthy meal that is suitable for the whole family.
    • If you like cauliflower recipes, check these too! Cauliflower Pizza Crust (so delicious and easy to make!), Cauliflower Cheese Bread and Quick Cheesy Cauliflower are tasty and perfect for a family dinner.
    Cut a slice of the cauliflower rice bake.

    Ingredients

    Below are the ingredients you will need in making this recipe.

    • Cauliflower: Use fresh cauliflower.
    • Butter: You may use olive oil instead to make this dish dairy free and don't forget to use vegan cheese as well.
    • Cheddar cheese: You can replace with Mozzarella or Gouda cheese.
    • Egg: This recipe calls for one large egg.
    • Onion: To give a flavor to the your dish.
    • Seasonings: Dried basil, ground turmeric, garlic powder, salt and ground black pepper.

    “See the recipe card for full information on ingredients and quantities.”

    Variations & Substitutions

    • Make this cauliflower rice bake spicy, and add ½ teaspoon of chili powder or red pepper flakes.
    • Add your favorite seasonings, such as onion powder, dried thyme, oregano, cumin or  Italian seasonings.
    • Toss in more veggies, such as spinach, carrots or green beans.
    • Add cooked ground turkey, ground beef or shredded chicken breast.

    How To Make Cheesy Cauliflower Rice Bake

    step by step instructions for how to make the recipe.

    One: Preheat the oven to 190C/ 374F. Cut the cauliflowers into small florets, then beat them in the food processor. Now you have your fresh cauliflower rice. Dice the onion and mix it with the cauliflower rice in a big bowl (photo 1).

    Two: Add to the mixture, melted butter, salt, ground paper and all other spices, then mix everything (photo 2).

    Three: Add the shredded cheese, then continue mixing until combined (photo 3 & 4).

    Press firmly the mixture in a baking dish.

    Four: Add the eggs and then, Spread the previous mixture in a baking dish and press firmly on the mixture (photo 5 & 6).

    Sprinkle extra cheese on top.

    Five: Sprinkle extra cheese on top of the mixture and then bake in the preheated oven for 30-35 minutes or until golden brown (photo 7).

    Top Tips!

    • Make sure to drain the cauliflower well after washing it.
    • Keep leftovers in an airtight container in the refrigerator for 2-3 days.

    Serving Ideas

    You can serve this cauliflower rice casserole as a stand-alone recipe with some chopped parsley on the top. Also, you can serve it with Spicy Prawns With Tomato Sauce, Ground Beef Stir Fry, Chicken Rogan Josh or Maple Chicken Thighs.

    A slice of the cauliflower rice bake is in a plate.

    Storage

    • To store: Store leftovers in the fridge for 2-3 days.
    • Freezing: This dish can be frozen for 1-2 months, no problem.
    • To reheat: Allow it to defrost to room temperature, then reheat in the oven or in the microwave.

    Recipe FAQs

    Why is my cauliflower rice watery?

    Maybe you need to dry your cauliflower well using paper towels after washing it. Because if it has lots of water, it will become mashy.

    Is cauliflower rice low in carbs?

    Yes, it is. Each cup of cauliflower rice has only 3 grams of net carbs.

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    Recipe Card

    Cut a slice of the cauliflower rice bake.
    Print Pin
    5 from 2 votes

    Cheesy Cauliflower Rice Bake

    This cheesy cauliflower rice bake is an easy and quick dinner casserole recipe that is low carb and keto friendly.
    Course Dinner, Side Dish
    Cuisine British
    Diet Vegetarian
    Prep Time 5 minutes minutes
    Cook Time 30 minutes minutes
    Total Time 35 minutes minutes
    Servings 9 Servings
    Calories 148kcal
    Author Radwa

    Equipment

    • Baking pan
    • Mixing bowl
    • Kitchen knife
    • Measuring spoons
    • Measuring cups
    • Food Processor

    Ingredients

    • 1 head cauliflower
    • 3 tablespoon butter melted
    • 1 ½ cup cheddar cheese shredded
    • 1 egg large
    • 1 onion
    • ½ teaspoon salt
    • ¼ teaspoon ground pepper
    • ¼ teaspoon dried basil
    • ⅛ teaspoon garlic powder
    • ¼ teaspoon ground turmeric

    Instructions

    • Preheat the oven to 190C/ 374F. Cut the cauliflowers into small florets, then beat them in the food processor. Now you have your cauliflower rice. Dice the onion and mix it with the cauliflower rice in a big bowl.
      1 head cauliflower, 1 onion
    • Add to the cauliflower rice and onion mixture, melted butter, salt, ground paper and all other spices, then mix everything.
      3 tablespoon butter, ½ teaspoon salt, ¼ teaspoon ground pepper, ¼ teaspoon dried basil, ⅛ teaspoon garlic powder, ¼ teaspoon ground turmeric
    • Add the eggs and the shredded cheese, then continue mixing until combined.
      1 ½ cup cheddar cheese, 1 egg
    • After that, Spread the previous mixture in a baking tray and press firmly on the mixture. Sprinkle extra cheese on top of the mixture.
    • Bake in the preheated oven for 30-35 minutes or until golden brown.

    Notes

    • Make sure to drain the cauliflower well after washing it.
    • Keep leftovers in an airtight container in the refrigerator for 2-3 days.

    Variations

    • Make this casserole spicy, and add ½ teaspoon of chili powder or red pepper flakes.
    • Add your favorite seasonings, such as onion powder, dried thyme, oregano, cumin or Italian seasonings.
    • Toss in more veggies, such as spinach, carrots or green beans.
    • Add cooked ground turkey, ground beef or shredded chicken breast.
    Freezing: This dish can be frozen for 1-2 months, no problem.
    To reheat: Allow it to defrost to room temperature, then reheat in the oven or in the microwave.

    Nutrition

    Serving: 1serving | Calories: 148kcal | Carbohydrates: 5g | Protein: 7g | Fat: 12g | Saturated Fat: 7g | Cholesterol: 51mg | Sodium: 273mg | Potassium: 234mg | Fiber: 1g | Sugar: 2g | Vitamin A: 215IU | Vitamin C: 32mg | Calcium: 155mg | Iron: 1mg
    Tried this Recipe? Pin it for Later!Mention @HealthyLifeTrainer or tag #healthylifetrainer!

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      No-Noodle Eggplant Lasagna (Easy)
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      Prawns In Chilli, Garlic And Tomato Sauce
    • creamy garlic butter parmesan chicken
      Creamy Garlic Butter Parmesan Chicken

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    Hello! I’m Radwa, A wife and mother. Also, I am the recipe maker and food photographer behind Healthy Life Trainer. I love making new, simple and quick recipes every day.

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