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Cold Weather Comfort Food

Okay so even Florida is cold right now! So, this is when I start craving the heavier comfort foods, soups, and stews. One of my all-time favorites has been baked mac n’ cheese. We lived for a number of years in Wisconsin and its hard to compete with some of the comforting yumminess I experienced in the variations of mac n’ cheese, even the gluten-free varieties.

But, I stumbled upon a cauliflower casserole recipe in a magazine that inspired me to try low carb alternatives to the standard baked mac n’ cheese idea, using cauliflower in place of pasta.

I had the idea of eating it as a side dish and we did, but by adding the bacon, it really can be a stand alone meal, as we found it to be very filling. If you are someone avoiding dairy and decide to give this recipe a try, using non-dairy cheeses, and another protein for thickening, let me know how it turns out. I didn’t try making a dairy-free alternative for this one, as it is for me it really was all about the crunchy topping and baked cheese yumminess!

Low Carb Cauliflower Casserole
Prep Time
20 mins
Cook Time
30 mins
Total Time
50 mins
Course: Main Course
Cuisine: Keto
Servings: 8 Servings
Calories: 794 kcal
  • 1 large head Cauliflower
  • 1/2 cup butter
  • 3 Tbsp whey protein isolate
  • 1 cup heavy cream
  • 1 cup Gruyere Cheese grated
  • 1 cup Fontina Cheese grated
  • 1/4 cup Parmesan or Romano Cheese grated
  • 1 cup pork rinds crushed
  • 1 Tbsp thyme
  • 1/2 lb bacon fried or bits
  • salt and pepper to taste
  1. Preheat oven to 400° F. Boil cauliflower to soften and fry bacon until crisp, then chop and layer baking dish or simply line the bottom of an 8×8 casserole dish

  2. In a separate saucepan over medium high heat melt butter

  3. Add whey protein isolate and cream and simmer until slightly thickened

  4. Add half of the Gruyere and Fontina cheese

  5. Remove from heat and stir until cheese melted and sauce is smooth

  6. Drain and pate cauliflower dry, then add cheese sauce and mix thoroughly. Then layer coated cauliflower into baking dish with bacon

  7. Place in oven and bake for about 20 mins. or until casserole is slightly golden. 

  8. In the meantime, in a medium bowl add crushed pork rinds, spices, and parmesan cheese and mix until well blended

  9. Remove baked cauliflower from the oven. Sprinkle remaining Gruyere and Fontina Cheese over the top of the casserole, then sprinkle the pork rind mixture over the top

  10. Bake for 10 more mins or until top of casserole is nicely browned

Recipe Notes

Macros are per serving

total fat 65.4 g

net carbs 5 g

protein 49.2 g

In other news:

The CJOK Kitchen dry mixes project is moving along. Did pretty brisk business at the Winter Haven Market last weekend.

The business has been accepted as part of the Catapult Kitchen Incubator and I am currently, finishing up certifications, permits, and inspections, to begin producing in the commercial kitchen. The target date to go live is Feb. 1, 2019!

There may be some adjustments to pricing that I will have to make to cover the costs associated with going commercial, but, hoping that I can keep them minimal.

If you know you want to try the dry mixes please feel free to message me at to pre-order.

Mixes that will be available are:

Low Carb Brown Bread mix (primary flours are almond and coconut)

Low Carb Sunflower Bread mix (no almond, made with sunflower meal and coconut flour)

Low Carb Pancake and Waffle mix (made with almond and coconut flours)

Low Carb Chocolate Cake mix (made with almond and coconut flours)

Low Carb Muffin/Cupcake mix (made with almond and coconut flours)

Low Carb Chocolate Frosting Mix (contains dairy)