Mini Loaded Cauliflower Casseroles

5.0
(2)
2 Reviews

You'll love this low-carb mini casserole version of loaded baked potatoes! Tangy sour cream coats chopped cauliflower and bakes with Cheddar cheese, bacon and onion in ramekins for you to enjoy your own personal comfort-food casserole.

By
Carolyn Casner
Carolyn Casner

Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Jessica Ball, M.S., RD
Jessica Ball
Reviewed by Dietitian Jessica Ball, M.S., RD
Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes.
EatingWell's Editorial Guidelines
Active Time:
25 mins
Total Time:
55 mins
Servings:
8
Nutrition Profile:
Low-Carb Nut-Free Soy-Free High-Protein Egg-Free Gluten-Free
Jump to Nutrition Facts
Cook Mode (Keep screen awake)

Ingredients

  • 3 slices bacon

  • 1 2-pound head cauliflower, cored and coarsely chopped

  • 1 small onion, chopped

  • 1 ¼ cups shredded extra-sharp Cheddar cheese

  • ⅔ cup sour cream or whole-milk plain Greek yogurt, plus 1/4 cup, divided

  • ½ teaspoon ground pepper

  • ¼ teaspoon salt

  • 1 ½ tablespoons snipped chives

Directions

  1. Preheat oven to 425°F. Lightly coat eight 6-ounce ramekins with cooking spray and place on a large rimmed baking sheet.

  2. Cook bacon in a large nonstick skillet over medium heat until crisp, 6 to 8 minutes. Transfer to a paper-towel-lined plate and chop when cool enough to handle. Transfer the bacon drippings to a large bowl. Add cauliflower, onion, Cheddar, ⅔ cup sour cream (or yogurt), pepper and salt. Stir to combine. Divide between the prepared ramekins; cover each with foil.

  3. Bake until the cauliflower is tender, 30 to 35 minutes. Remove foil and bake until lightly browned in spots, 5 to 10 minutes more. Dollop with the remaining ¼ cup sour cream (or yogurt) and sprinkle with the bacon and chives.

    Mini Loaded Cauliflower Casserole
    Jacob Fox

Equipment

Eight 6-oz. ramekins

Originally appeared: EatingWell.com, February 2021

Nutrition Facts (per serving)

164 Calories
12g Fat
8g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 8
Serving Size ½ cup
Calories 164
% Daily Value *
Total Carbohydrate 8g 3%
Dietary Fiber 3g 11%
Total Sugars 3g
Protein 8g 16%
Total Fat 12g 15%
Saturated Fat 6g 30%
Cholesterol 34mg 11%
Vitamin A 344IU 7%
Sodium 281mg 12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Related Articles

Loaded Cauliflower Casserole
Loaded Cauliflower Casserole
1 hr
Loaded Smashed Brussels Sprouts
Loaded Smashed Brussels Sprouts
1 hr
Loaded Broccoli Casserole
Loaded Broccoli Casserole
55 mins
4473454.jpg
Little Gem Wedge Salad with Blue Cheese & Herb Dressing
30 mins
Loaded Cauliflower Bites
Loaded Cauliflower Bites
35 mins
7803811.jpg
Loaded Zucchini
30 mins
Cauliflower Cheddar Bay Biscuits
Cauliflower Cheddar Bay Biscuits
50 mins
Loaded Sweet Potato Casserole
Loaded Sweet Potato Casserole
1 hr
5522119.jpg
Amish Broccoli Salad
20 mins
cauliflower everything bagels
Cauliflower Everything Bagels
55 mins
Broiled Cauliflower “Mac” and Cheese
Broiled Cauliflower "Mac" & Cheese
30 mins
5965661.jpg
Cauliflower "Toast"
45 mins
6722910.jpg
Cauliflower Buns
45 mins
A light blue plate with three loaded sweet potato recipe halves
Loaded Sweet Potatoes
30 mins
Cauliflower English Muffins
Cauliflower English Muffins
50 mins
French Onion Cauliflower Bites
Cheesy French Onion Cauliflower
45 mins