This chicken and cauliflower bake is rich with a creamy cheese sauce and crispy bacon.
This is a great weeknight meal for families served alongside a simple green salad.Read More
What Is Keto?
It’s a diet, a way of eating, a lifestyle, and a way of life. It is something many of us are interested in but the only people I know who can really explain it in an easy to understand way are the nutritionist team at Cleveland Clinic and Dr. Mike Sitter, author of the first edition of The CarbLovers Diet.
Most people are only familiar with the ketogenic diet because of high profile celebrities who have gone on and off of it. This diet, a combination of moderate carb restriction and high fat restriction, will not work for everyone, but for some of us it can be a huge help.
Ketogenic diets are low on carbs but high on healthy fats. A ketogenic diet does not include foods that will raise blood sugar.
Why Keto May Be a Good Option
There are few things in life that cause an uproar on every single internet platform. I can count the top three on my fingers and toes. A good chicken and cauliflower bake would fall into the category of tops.
On top of that, it is so nutrient dense. It has good fat and protein. Since this recipe doesn’t have a complicated “fusion” of flavor, you can feel free to be extremely flexible with it.
If you love, like, or even hate cauliflower then this is the low-carb, high-protein dinner for you. Keto is especially helpful for people who are low-fat or have low-protein needs. You don’t even need much rice.
The Meal Plan
- Monday: 2 servings pork chop on a bun, steamed broccoli and green beans
- Tuesday: Turkey Enchiladas
- Wednesday: 2 servings turkey enchiladas, steamed spinach and grapefruit
- Thursday: 1 serving beef teriyaki skewers, steamed bok choy and steamed broccoli
- Friday: Spaghetti and Meat Sauce
What’s your favorite dish for working moms? Have you tried Keto Chicken and Cauliflower Cheese Bake?
Preparing the Meal
If you’re using bulk cauliflower, soak it in salted water overnight.
For about 8 cups of cauliflower, you need 3 heads. Cauliflower is one of my favorite vegetables, but I find that it only cooks up to about 4-5 inches in diameter when I start from frozen.
You can avoid the problem by cutting off the smaller florets that don’t get eaten. Just remember to remove the chunky ones. Meanwhile, start a pot of chicken broth. On medium high heat, saute the bacon until crispy.
Drain, reserving the grease, and cool. Add the broth and the bacon fat to the pot, along with the garlic. Saute for 2 minutes, or until the garlic is softened. Add the carrots, celery, leeks, 2 cups of the cauliflower, and broth. Bring to a boil, then reduce the heat to low and cover for about an hour.
Tips and Tricks for Making This Recipe Successfully
Don’t eat it before you take the pictures.
- 2 boneless, skinless chicken breasts, cut into thin strips
- 3 cloves garlic, minced
- 1/2 teaspoon crushed red pepper flakes
- 1 tablespoon fresh basil, chopped
- 1 teaspoon fresh oregano, chopped
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 teaspoons olive oil
- 1 medium head cauliflower, cut into florets
- 1 tablespoon unsalted butter
- 1/2 cup grated Parmesan cheese
- 2 cups cheddar cheese, shredded
- 1/2 cup shredded mozzarella
- 1/2 cup ricotta cheese
- 1/2 cup shredded cheddar
- Salt and pepper to taste
- 1 tablespoon chopped fresh parsley for garnish Bread, for serving (optional)
How to Make it
Preheat oven to 350° F.
In a small bowl, mix together the olive oil, garlic, crushed red pepper flakes, basil, oregano, salt and pepper.
These weeks of PaleOMG’s 100 Days of Protein challenge have been truly incredible and incredible challenging at the same time. I’m excited for tomorrow! While I’m on the topic of the challenge, do you remember the crossover post, The Only Menus you Need to Have Every Meal of the Day from the ’80s and ’90s? Well, once again, my boyfriend had to look it up to see what we should be eating.
So if you’re interested in seeing how truly paleo we’re eating in our low carb, high protein lifestyle, feel free to check it out. Thank you so much for being so understanding about my lack of meal-plans this month.
I truly appreciate all the support you’ve given me so far! Have you made it through this first month yet? If not, why not? Let’s finish the month strong, right?
Keto Chicken and Cauliflower Cheese Bake
Preheat the oven to 400 degrees Fahrenheit.
Step 2Heat a tablespoon of olive oil in a frying pan over a medium/high heat. Dice the chicken, add to the pan and cook through until browned all over. Remove from the pan and set aside.
Step 3Whilst the chicken is cooking, add the cauliflower to a pan and cover with water. Bring to a boil and simmer for a few minutes until just tender. Drain the water and set aside.
Step 4Add the remaining oil to the frying pan and roughly chop the bacon. Cook until browned all over then arrange in an oven dish along with the chicken and cauliflower.
Step 5To prepare the sauce, heat the butter in a pan over a low/medium heat. Mince the garlic and add to the pan, sweating until tender. Add the cream cheese, stock and nutmeg. Stir well to combine. Bring to a simmer until the cream cheese has melted and you have a smooth sauce.
Step 6Add half the grated cheese and stir into the sauce until smooth and thick.
Step 7Pour the sauce over the chicken, bacon and cauliflower and scatter over the remaining grated cheese.
Step 8Transfer to the oven to bake for 20-25 minutes until cooked through, bubbling and golden.
Serving Size 1
- Amount Per Serving
- Calories 610
- % Daily Value *
- Total Fat 40.9g63%
- Total Carbohydrate 6.9g3%
- Dietary Fiber 2.2g9%
- Protein 52.8g106%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.