This Sour Cream and Onion Cauliflower Bake tastes like sour cream and onion dip turned into a casserole, with sharp cheddar and green onion folded through and a Parmesan crust broiled on top. It starts from frozen cauliflower rice, so it is on the table in 30 minutes.
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Baked cauliflower recipe
Using ingredients you likely already have on-hand, this easy recipe can be whipped together in minimal time and makes for a great family dinner side dish option or as a side dish to serve on your holiday table.
This cauliflower bake uses frozen cauliflower rice, which means you can dig out those bags of cauliflower rice you may have bought a while back and never got around to using!
Or, if you need to buy some frozen cauliflower rice, you can find it right next to all of the other frozen vegetables in your grocery store’s frozen vegetable aisle.
You also have the option to use fresh cauliflower rice (storebought pre-riced or rice at home). Read the Ingredient Substitution section below for instructions on how to do this.
Sour cream and onion cauliflower bake FAQs
Review answers to these frequently asked questions about this recipe:
What ingredient substitution options are there?
- Frozen Cauliflower Rice: You can rice fresh cauliflower by cutting a whole cauliflower into florets and then pulsing those florets in a food processor or high-speed blender. Pulse enough cauliflower rice to yield ~25-30 oz cauliflower rice. Note that this substitution will extend the time of how long it takes to prepare the recipe.
- Unsalted Butter: Ghee can be used in place of butter. Coconut oil would also work here, but there will likely be a slight flavor alteration.
- White Onion: Yellow onion can be used here. Note that the resulting net carb content of your dish may change slightly.
- Sour Cream: Greek yogurt can be subbed for sour cream at a 1:1 ratio. This will change the resulting nutritional content of each serving.
- Shredded Sharp Cheddar Cheese: Shredded Colby Jack or Monterey Jack will work here.
- Green Onions (In Cauliflower Bake): You can try using chives here, but you also have the option of altogether omitting these.
- Grated Parmesan Cheese: You can use shredded parmesan cheese.
- Green Onions (Garnish): Chopped fresh chives will work great here. You can also omit this garnish.
How many net carbs per serving?
Per serving, this cauliflower bake contains 5.9 grams of net carbs. The recipe, as written, yields 8 servings. Net carbs are calculated by taking total carbs, subtracting fiber, and subtracting sugar alcohols.
The full nutrition information for this recipe, including the calorie content, total carbs, protein, and fat per serving, can be found in the nutrition label located below the recipe instructions.
How should the cauliflower bake be stored after baking? How to reheat?
- Refrigerator Storage: Store cooked and cooled cauliflower bake in an airtight container in the refrigerator for up to 3 days.
- Reheating Instructions: Reheat in the oven at 400 degrees until warmed throughout.
How to make this cauliflower bake recipe
Prepare Oven And Baking Pan: Place oven rack on middle rack, preheat oven to 450 degrees, and coat 9×13-inch baking pan with nonstick cooking spray.
Prepare Cauliflower Rice: Cook bags of cauliflower rice on stovetop over high heat, covered with a lid, until cooked through, about 5-7 minutes, stirring occasionally. Transfer to large mixing bowl and set aside.
Soften Onion And Garlic: In same pan over medium heat, melt 2 tbsp (1 oz) butter. Add white onion and cook, uncovered, until onion is fragrant and slightly softened, about 2-3 minutes. Add minced garlic and cook for additional 30 seconds. Remove from heat and set aside.
Mix Cauliflower Bake Ingredients: To mixing bowl of cauliflower rice, add remaining 2 tbsp (1 oz) butter, sour cream, shredded cheddar, green onions, onion powder, salt, and pepper. Using an electric mixer, mix together until well-combined.
Add white onion and garlic and mix again.
Cook Cauliflower Bake: Transfer mixture to prepared baking dish and, using a rubber spatula, spread into even layer. Sprinkle grated Parmesan on top. Transfer pan to oven and bake until cheese topping is melted, about 8 minutes. Then, move oven rack to top rack and turn on oven broiler. Cook until cheese on top is lightly golden, about an additional 1-2 minutes, watching carefully to ensure it doesn’t burn.
Final Steps: Remove pan from oven and allow to cool slightly before serving. Optionally, garnish with green onions.
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Sour Cream and Onion Cauliflower Bake
Ingredients
- 3 bags, 30 oz steamable frozen cauliflower rice
- ¼ cup 2 oz unsalted butter, softened, divided
- 1 cup ~150g chopped white onion
- 1 tsp 5g minced garlic
- 1 cup 240g sour cream
- 1 cup 112g shredded sharp cheddar cheese
- ¼ cup finely chopped green onions
- 1 tsp onion powder
- ½ tsp salt
- ½ tsp pepper
- ⅓ cup 40g grated Parmesan cheese
Optional Garnish (not included in nutrition information):
- Finely chopped green onions
Instructions
- Prepare Oven And Baking Pan: Place oven rack on middle rack, preheat oven to 450 degrees, and coat 9×13-inch baking pan with nonstick cooking spray.
- Prepare Cauliflower Rice: Cook bags of cauliflower rice on stovetop over high heat, covered with a lid, until cooked through, about 5-7 minutes, stirring occasionally. Transfer to large mixing bowl and set aside.
- Soften Onion And Garlic: In same pan over medium heat, melt 2 tbsp (1 oz) butter. Add white onion and cook, uncovered, until onion is fragrant and slightly softened, about 2-3 minutes. Add minced garlic and cook for additional 30 seconds. Remove from heat and set aside.
- Mix Cauliflower Bake Ingredients: To mixing bowl of cauliflower rice, add remaining 2 tbsp (1 oz) butter, sour cream, shredded cheddar, green onions, onion powder, salt, and pepper. Using an electric mixer, mix together until well-combined. Add white onion and garlic and mix again.
- Cook Cauliflower Bake: Transfer mixture to prepared baking dish and, using a rubber spatula, spread into even layer. Sprinkle grated Parmesan on top. Transfer pan to oven and bake until cheese topping is melted, about 8 minutes. Then, move oven rack to top rack and turn on oven broiler. Cook until cheese on top is lightly golden, about an additional 1-2 minutes, watching carefully to ensure it doesn’t burn.
- Final Steps: Remove pan from oven and allow to cool slightly before serving. Optionally, garnish with green onions.
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