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Twice-Baked Cauliflower

By May 3, 2013December 3rd, 2020Nutrition Education


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3 cups cauliflower “mash” (click HERE to find Crock Pot recipe)
2 eggs
4 TBS onion, minced fine
1 cup shredded cheddar cheese
6 slices bacon, cooked and chopped
3 TBS green onions, chopped
1/4 cup organic sour cream

Preheat oven to 375 degrees (F).
Add the egg and minced onion to your cauliflower puree and mix well.
Place about 2 tablespoons of mash into each greased muffin tin cup.
I used a muffin top style pan but if you don’t have one just go up the sides halfway instead of to the top.
Spread out the puree to about a half inch thickness on the top and sides. Too thin and it won’t come out of the tin. Bake for 30 minutes until they dry out and firm up. If they are still too soft then add them back for a few more minutes. Remove gently from the muffin tin and place on a greased cookie sheet.
Fill with cheese and bacon and put back in the oven for 5 minutes or until melted.
Garnish with sour cream and scallions or fresh herbs.

Traditional Twice Baked Potato = 222 calories, 11.2g fat, 9.9g protein, 25g carb, trace fiber
“Healthified” “Faux”tato = 191 calories, 16.1g fat, 8.9g protein, 4.1g carbs, 2.1g fiber

(74.5% fat, 17.5% protein, 8% carbs)

Serve with Cabin Chicken: recipe in Coming Soon! 





Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Leave some chunks?? I hate cauliflower..but if it tastes exactly like potatoes..perhaps. Chunks..worries me.

  • Kim says:

    Very yummy Of course daughter thought it was too cheesey! She is crazy in the head! It is so hard to get her to eat much protein.

  • Kim says:

    My husband and I are from WI also – the rest of us love cheese – she is just weird! 😉

  • Linda says:

    Any suggestions for a bacon substitute? I’m good with the cheese and sour cream… but no meat. I wonder if I could use crab meat or something like that?

  • Sheridan says:

    YUM! I must try these!

  • grace614 says:

    I have been unable to find the cabin chicken in the Nutritious and Delicious book. Can you direct me?


  • CG1202 says:

    Is there a recipe for the mash/purée?

  • Jude says:

    These were super yummy and I can see adding them to my kids’ lunch boxes. I did have some issues with them falling apart. I will prepare my next batch by making sure I squeeze all my excess liquid out of the cauliflower mash before adding the egg.
    I make the mash this way:
    Drop huge chunks of a head of cauliflower into a blender. Fill with water. Puree for about 5 seconds. Drain with a colander. Put in a mixing bowl with a plate as a lid and microwave for 4 minutes.
    Then squeeze out extra water. I didn’t do this last part and I’m sure it was the issue.
    I also added salt to the cauliflower for flavor. Thanks so much for the great idea!

  • Kim says:

    Do you have the other recipe that was on here for twice baked cauliflower? This is not the same one from before.

  • Cindy says:

    At the bottom of this recipe you suggest serving it with Cabin Chicken: recipe in Nutritious and Delicious.

    I looked into my copy of Nutritious and Delicious and could not find Cabin Chicken. Am I missing something? The Cabin Chicken looks delicious!


  • Valerie Pergolizzi says:

    I made this recipe from my Nutritious and Delicious cookbook of yours (I think my fave so far!) and the only difference was I used cream cheese in the dish as opposed to this one using sour cream. It was DELICIOUS! My standing cauliflower au gratin recipe that is more complex, time consuming and not as “healthified” has been replaced! I will make this often.

  • Terra says:

    I make cauliflower mash by chopping up the cauliflower into big chunks. Put in ninja for a couple of pulses until it looks like rice, transfer to a microwave safe bowl and cook for 4-5 minutes, stir and cook another 1-2 minutes. No water to strain:) Can’t wait to try this. Thanks Maria!

  • Kathy says:

    Looks good! Do these freeze well? I’m getting a gastric sleeve in a couple of weeks and won’t be able to eat very much at a time from now on. Would love to be able to pull a couple out of the freezer for dinner.


  • liza says:

    how many servings are in this recipe?

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