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

Sour Cream and Onion Cauliflower Bake

  • 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


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.


  • 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


  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.

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