Low-Carb Cauliflower Au Gratin

This easy, low-carb Cauliflower Au Gratin is a deceptively impressive, healthy, and easy cauliflower au gratin that is high in protein, gluten-free, and clean.  Enjoy it as a filling side or a meal by itself!

Cauliflower Gratin | An impressive, easy, healthy and clean take on a gratin | A Sweet Pea Chef

So…you know me.  I love roasted things.  And cheesy things.  And Greek yogurt.  And cauliflower

I mean, what’s NOT to love about all these, right?

Now, let’s grab all that goodness…cheese, roasting, greek yogurt, and cauliflower.  And put them all together.

Boom.  Amazingness, right?  And so simple!

I mean, c’mon now.  I will never complain about ooey, gooey, creamy, luscious, and savory cauliflower gratin.  Nope.  Never.  Nuuupe.

You just can’t.  It’s impossible.  Try it and you’ll see what I mean.

Raw chopped cauliflower florets on a chopping board, to be roasted and used for cauliflower gratin dish

If you’ve been around this blog before, you already know something special is about to happen when you put veggies, potatoes, or salmon or chicken in the oven to roast it.  And we know how extra-special, warm, comforting, soul-filling, and heart-warming an au gratin recipe is.

But, problem is we don’t often enjoy such things since – you know…potatoes, cheese, flours, and all that unhealthyish stuff.

Fortunately, we can take an au gratin recipe and make it healthy – just read on to see how!

High angle photo of the Greek yogurt mixture ready to be used for the cauliflower gratin dish

HOW TO MAKE LOW-CARB CAULIFLOWER AU GRATIN HEALTHY

So – let’s use different, healthier ingredients to get that same effect in order to make a healthy cauliflower au gratin.  Here are some simple swaps you can do:

  • use cauliflower instead of white potatoes
  • use unsweetened full fat greek yogurt (LOVE!) instead of cream or butter
  • use chickpea flour instead of all-purpose flour

Following these strategies, you can easily take a regular, high fat, high calorie au gratin recipe and turn it into something you can be proud of yourself for eating, something that will nourish you, something that will suitably replace everything you THOUGHT you wanted.

Ovenproof skillet containing raw cauliflower florets, before roasting, to be used in cauliflower gratin dish and then Cauliflower gratin dish in an ovenproof skillet, complete with toppings and Greek yogurt sauce Cauliflower gratin dish in an ovenproof skillet, complete with toppings and Greek yogurt sauce

RECIPE SUBSTITUTIONS FOR CAULIFLOWER AU GRATIN

Fortunately, the ingredients in this recipe are very simple, which means it’s easy to substitute with ingredients to better suit your dietary needs.  Here are several common ingredient replacements to help fit this au gratin recipe into your healthy lifestyle.

  • Vegan: Replace the greek yogurt with a non-dairy, plant-based yogurt option that is unsweetened and unflavored.  Replace bacon with plant-based bacon (or add extra mushrooms).  Replace parmesan cheese with nutritional yeast.
  • Paleo:  To be strictly paleo, you’ll need to replace the greek yogurt and parmesan with organic butter, full fat milk, or ghee.
  • Gluten-Free: As written, this recipe is gluten-free.
  • Dairy-Free: Replace the greek yogurt with a non-dairy, plant-based yogurt option that is unsweetened and unflavored.  Replace parmesan cheese with nutritional yeast.

Did I miss your dietary needs?  Just ask in the comments below!

Close up photo of cauliflower gratin dish in ovenproof skillet, ready to be served and enjoyed

WHAT GOES WITH CAULIFLOWER AU GRATIN?

You could easily pair cauliflower au gratin with:

Bubbly, creamy, AND nutritious, this cauliflower au gratin makes a healthy meal on its own, though you could also serve it as a filling side dish with any of the above options.

Close up photo of cauliflower gratin dish, ready to be plated with a wooden spoon

CAN I FREEZE CAULIFLOWER AU GRATIN?

Bonus: this cauliflower au gratin dish tastes great, if not better, the next day.

If you’re looking to make this cauliflower au gratin dish in advance and freeze it, just follow these simple tips:

  1. it will need to be removed from the oven before it finishes cooking to protect the cauliflower’s texture
  2. once you freeze it, you may thaw them in the refrigerator or bake frozen.

There may be a few texture differences from the dairy in the greek yogurt when it is frozen, but it will still taste great.  Seriously, cauliflower, you never cease to amaze.  So yummers.

 

3 from 2 votes
Cauliflower Gratin Square Recipe Preview Image
Cauliflower Gratin
Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins
 
An impressive and easy cauliflower gratin that is high in protein, gluten-free, and clean.
Categories: Clean, gluten free, Healthy
Difficulty: Easy
Keyword: cauliflower au gratin, cauliflower au gratin healthy, cauliflower gratin
Servings: 4
Calories: 378 kcal
Author: Lacey Baier of A Sweet Pea Chef
Ingredients
  • 1 large head of cauliflower, broken into florets
  • 10 cremini mushrooms, diced
  • 1/2 large yellow onion, diced
  • 4 strips thick nitrate-free bacon, chopped
  • 3 cloves garlic, minced
  • 1 tsp sea salt
  • 1/2 tsp ground black pepper, divided
  • 1/2 tsp thyme
  • 1/2 tsp oregano
  • 1/2 cup parmesan cheese divided
  • 2 cups plain greek yogurt
  • 1 tbsp chickpea flour
  • optional garnish: sliced green onions
Instructions
  1. Preheat your oven to 400 degrees F.
  2. Place the cauliflower florets in an oven-safe skillet and toss with olive oil, sea salt, and 1/4 tsp. ground black pepper.

  3. Roast in the oven for 30 minutes, until the cauliflower is tender and golden.
  4. While the cauliflower is roasting, add chopped bacon to a large skillet over medium-high heat and cook the bacon for 4-5 minutes.
  5. Remove the cooked bacon from the pan and set aside, reserving 1 tbsp. of the rendered bacon fat.
  6. Add in half a diced yellow onion and 8-10 diced cremini mushrooms and cook until the onion is tender.
  7. Next, add 3 cloves minced garlic and cook for one additional minute.
  8. In a small mixing bowl, whisk together 2 cups greek yogurt and 1 tbsp. chickpea flour.

  9. Turn off the heat and stir in remaining 1/4 tsp. ground black pepper, dried oregano, dried thyme, 1/4 cup grated parmesan, and the greek yogurt mixture.
  10. Once the cauliflower is ready, remove from the oven and gently fold in the onion, bacon, and greek yogurt mixture until the cauliflower is coated.
  11. Return to the oven and cook for 10 minutes to heat the mixture through.
  12. Then, sprinkle the remaining 1/4 cup of the parmesan cheese evenly over the top and return the oven for 5 more minutes, until the parmesan is melted and the gratin is golden and bubbly.

Recipe Video

Nutrition Facts
Cauliflower Gratin
Amount Per Serving (1.5 cups)
Calories 378 Calories from Fat 212
% Daily Value*
Fat 23.6g36%
Saturated Fat 6.5g33%
Cholesterol 47.9mg16%
Sodium 719mg30%
Carbohydrates 20.9g7%
Fiber 5g20%
Sugar 10.7g12%
Protein 24.7g49%
* Percent Daily Values are based on a 2000 calorie diet.

This post contains affiliate links for products I use regularly and highly recommend.

Lacey Baier

Hey y’all, I’m Lacey Baier and I’m so glad you’re here! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, A Sweet Pea Chef. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Dallas, Texas with my husband and four kiddos. Let’s get started!

7 thoughts on “Low-Carb Cauliflower Au Gratin

  1. 1 star
    Leave a zero if I could.
    How on earth do you explain the yoghurt completely splitting when it returns to the hot oven.
    Looked like scrambled egg sitting in a watery sauce horrible. And feeling very say at times like this I wasted some beautiful cauliflower on this recipe.

  2. I am planning to try this recipe. It sounds delicious. My question is about the nutritional content: What is the serving size for this dish to equal the stated nutritional value?

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