Ketogenic Cauliflower Casserole Done Two Ways

This revamp of a childhood comfort-food favorite is showcased two ways. First, as ketogenic cauliflower casserole minis and then as ketogenic cauliflower casserole meatballs.

low carb cauliflower casserole minis

Version 1: Ketogenic Casserole Minis

If you’re like me, you remember growing up with frozen dinners and casseroles as the evening meal quite often. In fact, for many of us, we consider them comfort foods. However, the casseroles of our childhood were laden with carbohydrates and bad inflammatory fats. So, my quest is to try and make those comfort foods in a healthy way that helps people maintain ketosis and stable blood sugars.



low carb cauliflower casserole meatballs

Version 2: Ketogenic Cauliflower Casserole Meatballs

The following is a play on hashbrown casserole. The typical casserole of the past usually included beef, mashed or shredded potatoes, cheese, maybe a can of peas and perhaps a can of cream of mushroom soup. Then, mix it all together and pop it in the oven. Usually served with a tall glass of milk and a brown-n-bake roll (am I showing my age yet?).

This recipe is very forgiving because you can really tweak it nicely and still love it. For instance, you can use different kinds of cheeses, different spices, or bacon bits. You can even add bits of jalapeno pepper or red pepper flakes if you like things spicy.



1 head cauliflower

1 lb grass-fed beef or grass-fed bison

2 eggs

1 tbsp organic garlic

4 oz cream cheese (softened)

4 oz shredded cheddar (or cheese of choice)

salt (pink Himalayan is my favorite) and pepper to taste

oil/grease to fry meatball

optional yummy stuff: bacon bits, chopped onion, diced jalapeno, herbs, etc.

Step 1. Gather ingredients

Ingredients for ketogenic Cauliflower casserole

Gather your ingredients

Step 2. Preheat oven to 350˚

Step 2. Steam cauliflower until fork tender

steam cauliflower until tender

Steam cauliflower until fork tender

Step 3. Brown your ground beef (You’ll want to drain your ground beef but save the dripping and store in your refrigerator for future use). I never throw away my dripping. When ground beef is done set it aside to allow it to cool.

Brown your meat

Brown your meat, drain and allow to cool.

Step 4. Strain cauliflower. When cooled, place in a dish towel (or cheese cloth for you fancy chefs) and wring out excess water.

Squeeze liquid out of cauliflower

Place cooled cauliflower into dish towel and squeeze water out.

Step 5. Add all ingredients (except shredded cheese for tops of mini-casseroles) in a bowl and mix well.

Mix keto cauliflower ingredients together

Mix ingredients

Step 6. For mini-casserole, scoop into a greased muffin pan and top with shredded cheese. Place into 350° oven for 30 minutes.

Scoop mixture into pan

Scoop into greased pan.


Add shredded cheese and bake.

Add cheese then place into 350 degree oven for 30 minutes.

Step 7. For meatballs, put pan on med-low heat and use oil/grease of choice.


Fry your meatballs in your choice of grease/oil, (bacon grease pictured here)

Step 8. For meatballs, shape into balls and fry until golden brown on each side.

Step 9. Enjoy!!!