Keto Cauliflower Cheese (vegetarian, gluten free)

Keto Cauliflower Cheese (vegetarian, gluten free)

Cauliflower is one of those things which seems to feature a LOT in keto recipes; it’s fairly neutral in flavour and is often used as a low-carb dupe for rice, potato and other stuff. However, there’s only so much cauliflower you can eat before becoming really, really bored of it, so I thought I’d try to make it a bit more flavoursome and interesting. I’ve been craving cauliflower cheese lately but couldn’t think past the fact that a white sauce is usually based on a roux, which is obviously made of flour, and none of the flour substitutes we use (like ground almonds) seemed like they would work.

However, after a bit of a brain-wave yesterday, I decided to go a completely different way about it. The result was cheesy, garlicy and unctuous all in the right measures and Husband even commented that is was the nicest cauliflower cheese he’s ever eaten – HIGH PRAISE! Here’s how you make it:

Keto Cauliflower Cheese (vegetarian, gluten free)
Author: 
Recipe type: Keto
Cuisine: Baking
Prep time: 
Cook time: 
Total time: 
Serves: 5
 
A flourless caulflower cheese, perfect for a low carb, high fat diet.
Ingredients
  • A head of cauliflower
  • 200ml double cream
  • 100g cream cheese
  • 250g mature cheddar cheese
  • 2 tsps garlic powder
  • 20g grated parmesan
Instructions
  1. Cut the cauliflower into florets and par-boil for 10-15 minutes, until it just starts to go soft (there is nothing worse then HARD cauliflower in cauli cheese, if you ask me!)
  2. In a separate bowl, place the double cream, cream cheese, 200g of the cheddar (keeping some back for sprinking on top before baking) and garlic powder and microwave on high for 1 minute, or until melted together. Stir to combine fully.
  3. Drain the cauliflower and allow to cool for a minute (this will allow more moisture to evaporate away and stop you from ending up with a watery sauce at the end)
  4. Place the cauliflower in an even layer in a 9"x9" Pyrex dish and pour the cheese mixture over evenly
  5. Sprinkle the remaining cheddar and the parmesan over the top
  6. Bake at 180° for 25 minutes and the finish under a hot grill for a minute or two to get a really browned-off finish
Nutrition Information
Serving size:  Calories: 432 Fat: 38.2g Saturated fat: 24g Carbohydrates: 5.8g Sugar: 2.5g Sodium: 58mg Fiber: 1.5g Protein: 16.7

Be aware before you eat this; it’s pretty high calorie thanks to the cream and all of the cheese, but it’s well worth it and fits a keto diet pretty perfectly. We ate ours with slow cooked lamb and veg, but this would also be amazing with pork chops. Obviously if you wanted it to be lower calorie, you could eat a smaller portion but it’s very moreish so that’s easier said than done!

Let me know if you give this a go – it’s definitely going to be a regular side-dish to our meals.

Fat Bombs – Keto Peanut Butter Chocolate Squares

Keto Peanut Butter Chocolate Fat BombsMost days, I have no problems meeting my macros and by the end of the day, I’ve had all the fat I need. However, there are some days when I’ve got some calories left (I’m currently calories counting because I’ve still got at least 2.5st to lose) but I need to meet my fat macros efficiently and that is when something like these peanut and chocolate fat bombs would be a really good option. Husband obviously consumes far more calories than me in a day because he’s trying to gain muscle and there are days when he really struggles to eat enough, especially when he’s feeling sick of eggs or meat and these would also be useful for those times. If I’m honest, I just have a sweet tooth and having something ket-friendly on hand is what stops me from eating Nutella straight from the jar! These are NOT a low-calorie option, however.

The best thing about these is that they only have 5 ingredients and are SUPER easy to make. Here’s what you need and how you make them:

Keto Peanut Butter Chocolate Fat Bombs
Author: 
Recipe type: Keto
Cuisine: Sweets
Prep time: 
Cook time: 
Total time: 
Serves: 25
 
A sweet, high-fat peanut butter and chocolate treat
Ingredients
  • 200g creamed coconut
  • 90g dark (85% or higher) chocolate
  • 3 tablespoons erythritol
  • 1 tablespoon vanilla extract
  • 300g peanut butter (we use Whole Earth because it's made with sustainable palm oil)
Instructions
  1. Line a square pan (roughly 9x9) with grease-proof paper
  2. Place the creamed coconut in a saucepan and melt over a low heat until it's more liquid than solid (if you'v ever melted creamed coconut, you'll know exactly what I mean by this!)
  3. Add the peanut butter, erythritol and vanilla extract to the pan and combine until smooth
  4. Melt the chocolate in the microwave in 30 second bursts until totally melted
  5. Pour half of the peanut/coconut mixture to the lined pan
  6. Add the chocolate to the remaining peanut mixture and combine completely
  7. Pour the chocolate mixture on top of the peanut mixture in the pan
  8. Freeze for about 20 minutes
  9. Lift out of the pan and cut into 25 pieces (obviously, if you cut it smaller it will be fewer calories per square)
Nutrition Information
Serving size: 1 square Calories: 158 Fat: 13.5g Saturated fat: 1.7g Carbohydrates: 3.3g Sugar: 1.7 Sodium: 48.4mg Fiber: 2.6g Protein: 4g

Yes, you read that right, 158 calories per small square! As I said, they aren’t low-cal, but they ARE delicious and really useful for followers of keto. I’d be really surprised if you could manage more than one of these because they are SO rich, but Husband and I both agreed that they’d actually be really nice eaten as a mini-dessert with some heavy cream or a cup of strong, black coffee.

As ever, I’d love to know what you think of these if you make them for yourself so do come back and leave me a comment.

Whole Earth Peanut Butter (affiliate link)