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Real Balanced

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Home Recipes Sour Cream And Onion Cauliflower Bake

Sour Cream And Onion Cauliflower Bake

Net Carbs:5.9g
Published:11/16/21Updated:11/16/21
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This Sour Cream And Onion Cauliflower Bake is a delicious low-carb side dish perfect for weeknight dinners or holiday parties! It’s a gluten-free, nut-free, and vegetarian recipe that can be made in just 30 minutes.

side angle shot of sour cream and onion cauliflower bake with spoon

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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.

overhead shot of labeled ingredients for cauliflower bake recipe on marble board

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.

What diets is this recipe compliant with?

  • Keto and Low-Carb
  • Coconut-Free
  • Egg-Free
  • Gluten-Free and Grain-Free
  • Nut-Free
  • Sugar-Free
  • Vegetarian

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.

overhead shot of saucepan with softened onions and garlic and wooden spoon in pan

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.

bowl of cauliflower rice with other ingredients before being mixed

Add white onion and garlic and mix again.

bowl of cauliflower rice with other ingredients topped with softened onions and garlic before being mixed

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 overhead shot of baked cauliflower bake topped with chopped green onions

Final Steps: Remove pan from oven and allow to cool slightly before serving. Optionally, garnish with green onions.

overhead shot of sour cream and onion cauliflower bake in baking pan with spoon atop a marble board

Find more 30-minute low-carb recipes

If you liked this easy and quick recipe, try one of these next:

  • Creamy Bacon Asparagus Pasta
  • Sticky Sauce Chicken
  • One-Pan Artichoke Chicken
  • Meal Prep Cajun Shrimp And Cauliflower Rice
  • Mushroom Wellington
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side angle shot of sour cream and onion cauliflower bake with spoon

Sour Cream and Onion Cauliflower Bake


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  • Author: Sara Nelson
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 8 servings 1x
  • Category: Side Dish
  • Method: Bake
  • Cuisine: American
  • Diet: Gluten Free
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Description

This Sour Cream and Onion Cauliflower Bake is a delicious low-carb side dish perfect for weeknight dinners or holiday parties! It’s a gluten-free, nut-free, and vegetarian recipe that can be made in just 30 minutes.


Ingredients

  • 3 bags (30 oz) steamable frozen cauliflower rice
  • 1/4 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
  • 1/4 cup finely chopped green onions
  • 1 tsp onion powder
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/3 cup (40g) grated Parmesan cheese

Optional Garnish (not included in nutrition information):

  • Finely chopped green onions


Instructions

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Final Steps: Remove pan from oven and allow to cool slightly before serving. Optionally, garnish with green onions.

Recipe Notes:

Frozen Cauliflower Rice Substitution: 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 Substitution: 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 Substitution: Yellow onion can be used here. Note that the resulting net carb content of your dish may change slightly.

Sour Cream Substitution: 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 Substitution: Shredded Colby Jack or Monterey Jack will work here.

Green Onions Substitution (In Cauliflower Bake): You can try using chives here, but you also have the option of altogether omitting these.

Grated Parmesan Cheese Substitution: You can use shredded parmesan cheese.

Green Onions Substitution (Garnish): Chopped fresh chives will work great here. You can also omit this garnish.

Net Carbs: 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.

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.

Keywords: baked cauliflower recipes, roasted cauliflower rice, cauliflower bake

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My name is Sara Nelson, and I am the face behind Real Balanced. I am a Mom to two and a proud Wisconsinite. Here, you will find easy and delicious tried-and-true recipes that can often be made in minimal time. Read More
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