Foil-Baked Cheesy Cauliflower Bites (Ultra Low-Carb)

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Foil-Baked Cheesy Cauliflower Bites (Ultra Low-Carb)

Description

These foil-baked cheesy cauliflower bites are golden on the outside, tender inside, and packed with savory flavor. Cauliflower replaces potatoes, making this dish very low in carbohydrates, gluten-free, and perfect for keto or low-carb lifestyles. The foil-baking method locks in moisture while allowing the cheese to brown beautifully.

⚠️ Note: No vegetable is truly zero carb, but cauliflower is extremely low-carb and suitable for unlimited-feeling portions compared to starches.

 Ingredients

  • 1 large head cauliflower, cut into bite-size florets

  • 1½ cups shredded mozzarella cheese

  • ½ cup grated Parmesan cheese

  • 2 tbsp butter or olive oil

  • 2 cloves garlic, minced

  • ½ tsp salt

  • ½ tsp black pepper

  • ½ tsp paprika (optional)

  • ½ tsp dried oregano or Italian seasoning

  • Fresh parsley, chopped (for garnish)

 Instructions

  1. Preheat oven to 400°F (200°C).

  2. Prepare cauliflower
    Wash, dry, and cut cauliflower into even florets.

  3. Season
    In a bowl, toss cauliflower with butter/olive oil, garlic, salt, pepper, and spices.

  4. Assemble foil pack
    Line a baking dish with foil or create a foil packet. Spread cauliflower evenly and top with mozzarella and Parmesan.

  5. Bake covered
    Cover with foil and bake for 20 minutes.

  6. Brown the cheese
    Uncover and bake another 10–15 minutes until cheese is bubbly and golden.

  7. Serve
    Garnish with parsley and serve hot.

 Notes

  • For crispier edges, broil for the final 2–3 minutes.

  • Dry cauliflower thoroughly to avoid excess moisture.

  • Foil helps steam first, then roast—best texture balance.

 Tips & Variations

  • Add cream cheese (2 tbsp) for extra richness

  • Use cheddar or Gruyère for deeper flavor

  • Add chili flakes for heat

  • Mix in cooked bacon bits for keto-friendly protein

  • Air fryer option: 375°F for 15–18 minutes

 Servings

  • Serves: 3–4

  • Portion: 1½ cups per serving

Nutritional Information (per serving – approx.)

  • Calories: 180

  • Carbohydrates: 4–5 g

  • Fiber: 2 g

  • Net Carbs: ~2–3 g

  • Fat: 13 g

  • Protein: 9 g

  • Sodium: 320 mg

Health Benefits

  • 🥦 Very low-carb & keto-friendly

  • 💧 Helps reduce water retention due to low starch content

  • 🧠 High in antioxidants & vitamin C

  • 🧀 Satiating fats help reduce cravings

  • 🌾 Naturally gluten-free

 Q & A

Q: Is this really zero carb?
A: No food is truly zero-carb, but cauliflower is extremely low, making this ideal for low-carb and keto diets.

Q: Can I eat this every day?
A: Yes, in moderation—great as a side or light main.

Q: Does it help with drying out / water weight?
A: Yes. Low-carb foods can help reduce temporary water retention, especially compared to starches.

Q: Can I make it dairy-free?
A: Yes—use dairy-free cheese and olive oil.

Q: How long does it keep?
A: 3 days refrigerated; reheat in oven or air fryer.

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