Loaded Cauliflower Bites, smothered in cheese and bacon, are a low-carb alternative to loaded potato skins or french fries, yet taste equally delicious. This flavorful appetizer has only 4 grams of net carbs per serving making it a great option for those following a keto diet, as well.
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I crave carbs. I really do. I’m constantly trying to come up with new recipes where I can satisfy that craving without having quite as much guilt.
One of my favorite appetizers when we eat out is loaded potato skins. Since we don’t eat out very much lately, I like to recreate the foods that I would normally only eat at restaurants, at home.
It did not take long at all for me to decide that these Loaded Cauliflower Bites had to happen!
Depending on the type of diet you follow, this is either a healthy recipe, a guilty pleasure, or both. With only 4 grams of net carbs per serving, this recipe is low-carb, suitable for those following a keto diet, and naturally gluten free.
If you enjoy eating these Loaded Cauliflower Bites and would like to try recreating another restaurant-style appetizer, check out this recipe for Buffalo Cauliflower Bites. You may also be interested in trying Loaded Bacon Ranch Cauliflower Salad, which is a lighter version of this recipe.
Why This Recipe Works
Loaded Cauliflower Bites have significantly less carbohydrates than loaded potato skins or loaded french fries. They are the perfect stand in for those following a low carb or keto diet.
This easy-to-make recipe can be served as an appetizer, snack, or even a main dish.
You can adjust the amount of toppings to suite you own tastes.
How to Make Loaded Cauliflower Bites
Ingredients
- Olive Oil
- Cauliflower: cut into bite-size florets. Using fresh cauliflower will give you the best flavor.
- Salt
- Pepper
- Cheddar Cheese: shredded from a block. Pre-shredded cheeses contain starch which can make them grainy when they melt.
- Bacon: cooked and crumbled.
- Green Onions or Chives: sliced or minced.
You can serve these cauliflower bites with sour cream or Ranch dressing, if desired.
The entire recipe and instructions can also be found in the recipe card at the bottom of this post. You can also print the recipe from the card, if needed.
Prep!
If you don’t have left over bacon to use, you will need to cook and crumble that first and set it aside.
Chop your cauliflower into bite size pieces, dice the green onion, and shred the cheese.
Chef’s Tip: it is highly recommended to shred the cheese from a block rather than using pre-shredded bagged cheese. Bagged shredded cheese contains a starch which leaves a graininess when it melts and adds to the carbohydrate count.
Preheat your oven to 425°F.
Chef’s Tip: to make clean up easier, you can line the bottom of a baking sheet with aluminum foil or a Silpat mat.
Create!
Spread the cauliflower out onto a baking sheet. Toss with the olive oil and sprinkle on the salt and pepper.
Roast for about 15-20 minutes, tossing halfway, or until fork tender.
Chef’s Tip: you can steam the cauliflower until fork tender, if preferred, but you will still need to use the oven for the next step.
Next, push all the cauliflower into a pile and cover with as much of cheddar cheese and bacon as you’d like. Return to the oven for about 5 minutes or until the cheese is melted.
Present!
Top with sliced green onions or chives.
Serve with sour cream or Ranch dressing, if desired.
Chef’s Tip: if you are following a strict keto diet, make sure that if you decide to use Ranch dressing, that it is keto-approved.
Tips & Techniques
- It is highly recommended to shred the cheese from a block rather than using pre-shredded bagged cheese.
- Line the bottom of your baking sheet with aluminum foil or a Silpat mat to make cleaning up much easier.
- You can steam the cauliflower until fork tender, rather than roasting, if you prefer. You will still need to use the oven for the second half of the recipe.
- If you are following a strict keto diet, make sure that if you decide to use Ranch dressing, it is keto-approved.
- Use a fork. These Loaded Cauliflower Bites come close to loaded potato skins in a lot of ways, but are not quite what I would call “finger food” unless you don’t mind getting a little messy.
FAQ’s
How Many Calories Are In Loaded Cauliflower?
In one serving (or 1/4th of the recipe) of this recipe for Loaded Cauliflower Bites, there are 263 calories. This is without any Ranch dressing or changes to the recipe.
How Many Carbohydrates Are In Loaded Cauliflower?
In one serving (or 1/4th of the recipe) of this recipe for Loaded Cauliflower Bites, there are 4 grams of net carbohydrates (6 grams of total carbohydrates).
More Low Carb Cauliflower Recipes to Try
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If you try this recipe, I would really appreciate it if you would please leave a comment and star rating. Thanks!
Loaded Cauliflower Bites
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 head cauliflower (cut into bite size pieces)
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 cup cheddar cheese * shredded)
- 4 slices bacon (cooked and crumbled)
- 2 green onions (or chives, sliced thin, optional)
Instructions
- Preheat your oven to 425°F.
- Add the cauliflower pieces to a medium bowl with the olive oil and toss to coat.1 tablespoon extra virgin olive oil, 1 head cauliflower
- Spread the cauliflower out onto a baking sheet and season with the salt and pepper.1/2 teaspoon salt, 1/4 teaspoon pepper
- Roast for 15-20 minutes, or until fork tender.
- Remove the baking sheet from the oven and push all of the cauliflower into a pile in the center.
- Cover the cauliflower with the cheddar cheese and bacon.1 cup cheddar cheese, 4 slices bacon
- Return the cauliflower to the oven and bake for an additional 3-5 or until the cheese is melted.
- Remove from the oven and top with sliced green onions or chives.2 green onions
- Serve with a side of Ranch dressing or sour cream, if desired.
Notes
Tips & Techniques
- It is highly recommended to shred the cheese from a block rather than using pre-shredded bagged cheese.
- Line the bottom of your baking sheet with aluminum foil or a Silpat mat to make cleaning up much easier.
- You can steam the cauliflower until fork tender, rather than roasting, if you prefer. You will still need to use the oven for the second half of the recipe.
- If you are following a strict keto diet, make sure that if you decide to use Ranch dressing, it is keto-approved.
- Use a fork. These Loaded Cauliflower Bites come close to loaded potato skins in a lot of ways, but are not quite what I would call "finger food" unless you don't mind getting a little messy.
Nutrition
This recipe was originally published on March 12, 2016. The images and text were updated in January 2022 to include techniques, tips, and FAQ’s.
Kim says
I’m not on keto but always looking for healthier options of my favorites. These made a great replacement for loaded fries! The kids loved them too!
Casey says
So yummy and such a great way to get the kids to eat more veggies!
Chenee says
My resolution is to eat less carbs and this looks like an incredible recipe to add to my arsenal!
Sara Welch says
This was such a unique and unexpected recipe that does not disappoint! Light yet hearty, easy and delicious; the best way to enjoy cauliflower, indeed!
Renee says
These look so savory and delicious! Cauliflower is so versatile, and these are perfect for guilt-free keto snacking.
Neysa says
Is this able to be saved in the fridge? If so how many days? Thank you in advance! Can’t wait to make it
Lauren Vavala says
Yes! You can keep it in an airtight container. It should stay good for 3-5 days. Hope you love it!! – Lauren
Neli Howard | Delicious Meets Healthy says
I don’t think I’d ever be able to make enough of this. It looks fantastic!! I’m super excited to try this. Thanks!!
Bee says
WOW, THIS LOOKS SO DELICIOUS! … I LOVE CAULFLOWER, AND HAVE NEVER HAD A RECIPE MADE WITH IT THAT I DISLIKED!… IT IS A GREAT WAY TO GET IN A MEAL, THAT WE DON’T HAVE TO WORRY ABOUT BEING LOADED WITH CALORIES, AND THAT LOOKS AND TASTES GREAT ALL AT THE SAME TIME… 🙂 THANK YOU FOR THIS WONDERFUL RECIPE!
Toni says
Thank you so much for the tips! It was so easy and taste so good!
Danielle Wolter says
now these look amazing! i do love cauliflower as it is so versatile, and these are just perfect with all these cheese and yumminess.
Emily says
Oh yum. I’m doing Keto so I am always looking for ways to feel like I’m cheating without actually cheating. Thanks for posting this!
Lauren says
You’re welcome! These are so easy and such a guilty pleasure without the guilt 🙂
Charmaine says
I am definitely Not a bacon person…wondering how they would be with some other type of meat added…may be some diced ham??
Lauren says
Hi Charmaine! I haven’t made them with other types of meat, but I think that diced ham could work, or sausage or ground chicken 🙂
Terry Stenson says
I made this for dinner tonight and this dish is my new favorite! I’ve made a few other cauliflower dishes, some have a cream sauce but I wanted something different and this did not disappoint. I served this with chicken and all I wanted was this dish. This was very easy and I made it exactly as you intended. Thanks so much!
Lauren says
Yay! So happy you love it! Thanks so much for coming back to let me know and for the 5 stars – soooo appreciated!!!
Amy says
Was really good, next day, made scrabble eggs with it very yum. Highly recommend. ???
Lauren says
Glad you loved it Amy 🙂
Suzanne says
This looks so good! What are your favorite (easy) keto meals? I’m planning to start this week and we’re working on a meal plan. Thanks!!
Lauren says
Hi Suzanne! I was doing keto where I just stayed under 20g of carbs/day, but have learned that true keto eliminates quite a few things that I was eating, so I need to revamp some things. BUT …any meat with vegetables/cheese/bacon/heavy cream is super easy. Often our dinner is steak with gorgonzola or herb butter (recipes for the butters can be found on here using the search button), chicken/pork/turkey seasoned with herbs and spices or fish. Our go-to veggies are broccoli, brussels, cauliflower (also a ton of cauliflower recipes on here!), green beans, and asparagus. I’ve been working on putting together a low-carb cookbook with all new recipes, but it’s taking a lot longer than I had hoped! I do have a low carb section in the recipe index that you can check out for some ideas too – located here –> https://deliciouslittlebites.com/category/low-carb/ Hope this helps to get you started!
Kim says
Looks delish… would frozen cauliflower work or need it be fresh?
Lauren says
I’m personally not a fan of frozen cauliflower, but it should work. It might end up a little mushier, though 🙂
Jennifer says
Do you not coat the cauliflower in a little olive oil?
Lauren says
I actually didn’t when I first made this recipe a few years ago. Now, I always do and would definitely recommend it! I can’t believe I missed that the last time I updated this post! It will be updated again soon – thank you!
LESLIE says
I made this yesterday Lauren. I didn’t have any green onions, but I topped it off with some sour cream!! It was so, so, so, so, DELICIOUS!! I love cauliflower, so I know right away I would like this. It was very filling, so easy to make, and will definitely be a repeat from now on! I steamed the cauliflower instead of roasting, and it was just right. I’ll add more bacon and cheese next time, too, as I was a tad conservative with both of those items. Hard not to love this WOE when everything tastes so good. I’ve lost 15 lbs so far. Thanks for sharing this recipe and all your others!
Lauren says
Thanks so much for popping back over to tell me how the recipe went! So glad you loved it! Whenever I’m following low carb, I eat a ton of cauliflower….and cheese…and bacon, so this one is obviously one of my favs too 🙂 Congrats on your weight loss – that’s amazing!
Joanne says
No you are not the only one that doesn’t like onions well at least not raw and never as a garnish. I do love cauliflower and eat it regularly so I am really surprised that I have never thought of doing this. I am going to make it tonight but I will be adding garlic and just for a little color parsley. Thank you so much for the idea.
Lauren says
You can never go wrong with garlic! I hope you enjoyed it!
Julie says
Can I reheat next day or freeze? Thank you
Lauren says
Hi Julie! You should be able to reheat it just fine. I haven’t tried freezing it, so I’m not really sure it would be as good. Sorry.
Racquel says
Hi, could this be done on table top?
Racquel says
Stove top*
Lauren says
Hi Racquel! I haven’t made these using a stove top method. I think you could try steaming the cauliflower on the stove top (or microwave) and then add the bacon and cheese while it’s still hot (or add it and then microwave it for a minute or so). Then add the green onions if you are using them. If you try it, let me know how it turns out 🙂
Racquel says
Thanks and will do
Alison Harris says
Would you post the nutritional information about this recipe? It was delicious!
Lauren says
Hi Alison! I’m still working towards getting a nutritional info calculater. There are just so many variations even within brands. I plugged a medium head of cauliflower, 4 slices of Smithfield bacon, and 1 cup of sharp cheddar cheese into the calculator on MyFitnessPal.com and got 169 calories, 8g carbs, 11g fat, 11g protein, 358mg sodium and 4g of sugar per serving. Hope this helps 🙂
Amy says
I made this last night and it was fabulous!
Lauren says
Hi Amy!! So glad to hear it!! Thanks so much for stopping by to let me know 🙂
Jenn @ Drink Coffee & Prosper says
Yum, what a great idea. I live cauliflower. Looks so delish.
Chel says
Oh, this looks so good. I’m so going to have to try it out!! Thanks for the idea!
ourlittleeverything says
Thanks Chel!
Carmen Baguio says
This looks fantastic! All my loves mixed together!
ourlittleeverything says
Thanks Carmen!
aeriel says
YUM! these look great! and look easy to make! cant wait to try them!
ourlittleeverything says
Thank you Aeriel!
Caitlyn says
OMG these look delicious! I’m a cauliflower addict too! It really is just so good and versatile. I may totally be making these in the next couples of weeks.
ourlittleeverything says
Hope you enjoy them!
Brianna Leigh says
These look absolutely delicious definitely going to try them!
ourlittleeverything says
Thanks Brianna!
Chelsea says
Oh my gosh. Do you have any idea how amazing that looks?!
Deanna says
This is such a good idea! They look so yummy! Going to try them this weekend.
Anna says
I just started really loving cauliflower so this recipe is perfect for me! thank you for sharing!
ourlittleeverything says
Thanks for stopping by Anna 🙂
Justine Y @ Little Dove says
Yummy, these look so good! I’ve heard of using cauliflower for mashed “potatoes” before but I like this idea even more!
ourlittleeverything says
I like both, just for different occasions I guess. I’m kinda addicted to cauliflower at the moment 🙂
Amanda says
Oh my gosh! I am a sucker for cheese fries and this is a healthy alternative (sorta, if you subtract the fries) to cheese fries! I will definitely be trying!
xo, Amanda | http://www.thegoldengirldiary.com
ourlittleeverything says
Definitely less carbs! Hope you enjoy!
courtney says
Oooh that looks SO yummy! I love potato skins but they are SO heavy, I love this as an alternative. I actually have all of the ingredients in my fridge so i might go make these right now!
La Belle Sirene
ourlittleeverything says
Haha well if you did – I hope you love them!
Stacy says
These look outrageously delish! I need to try asap.Thanks for the tip about the foil!
ourlittleeverything says
Thank you so much!
Nellwyn says
These look amazing! I can’t wait to try this recipe!
ourlittleeverything says
Thanks!
Amanda says
Anything with cheese and bacon I’ll eat…the cauliflower is just a plus!
ourlittleeverything says
haha sounds like me!
Bellissima Nutrition says
Omg! These look so yummy!!! I am all about everything cauliflower! I have a small obsession!
ourlittleeverything says
You and me both girl! I love potatoes, but carbs hate me – this is a great alternative 🙂
Maryanne says
Good lord, that looks so good! And I don’t think I’d feel as bad about eating these as I do about loaded potato skins. I will definitely be giving these a shot come football season!
ourlittleeverything says
Thanks so much Maryanne!
Mary says
This looks delicious! I’m going to need to make this! And you’re right, anything smothered in cheese and bacon….perfection.
ourlittleeverything says
yes yes yes!
soniya Saluja says
Looks so delicious & inviting!
ourlittleeverything says
Thank you!
Jeannie says
Made this last night as a side dish with grilled chicken. Turned out great!
ourlittleeverything says
I’m so glad to hear that Jeannie! Thanks for sharing 🙂
kali says
i love working with cauliflower. this looks delish!
Xx
Kali
http://www.lovelaughexplore.com
@love_laugh_explore
https://www.facebook.com/lovelaughexplore/
ourlittleeverything says
Thanks – love cauliflower!
linda spiker says
Wow! And yum! Cauliflower never looked so good!
ourlittleeverything says
Thanks Linda!
Leah says
Yes! Just like mash potatoes, but healthy, with bacon?! Sold!
ourlittleeverything says
Well, they aren’t mashed…but you could mash them and that would just as delicious! lol
Gunjan says
This seriously is mouth watering. I definitely will try this over the weekend.
ourlittleeverything says
Hope you enjoy!
Leila says
Oh. My. Goodness. I am emailing this over to hubby right now and asking when we can have that! That looks delicious!!
ourlittleeverything says
Hope he says TONIGHT! Haha! Thanks for stopping by!
Leslie says
I really want to try these but I haven’t because i don’t want to be disappointed, haha. I want to like them though. I’m going to pin it, perhaps I’ll try it this weekend.
ourlittleeverything says
If you like cauliflower, cheese, and bacon you’ll be just fine 😉
Jessica says
This recipe looks really yummy!! I’m pinning it so I can try it later. 🙂
ourlittleeverything says
Thanks Jessica! 🙂