Looking for a warm, comforting, and low-carb breakfast that fits your keto lifestyle? This Cauliflower Casserole recipe is the perfect way to start your day. Using just a handful of wholesome ingredients and your air fryer, you’ll have a delicious, nutrient-packed meal on your plate in under 30 minutes.
Why Cauliflower on Keto?
Cauliflower is one of the most popular vegetables in the keto community—and for good reason. It’s low in carbohydrates, high in fiber, and rich in essential vitamins like C, K, and B6. According to the USDA, one cup of cauliflower contains only about 5 grams of carbs, making it ideal for low-carb meal planning.
Recipe Overview
- Preparation Time: 5 minutes
- Cooking Time: 20 minutes
- Servings: 4
Ingredients
- 2 cups cauliflower florets, separated
- 4 eggs, whisked
- 1 teaspoon sweet paprika
- 2 tablespoons butter, melted
- Salt and black pepper to taste
Instructions
- Preheat your air fryer to 320°F (160°C).
- Grease the air fryer basket with melted butter.
- Place cauliflower florets at the bottom of the basket.
- In a bowl, whisk the eggs with paprika, salt, and pepper.
- Pour the egg mixture over the cauliflower and toss gently to coat.
- Cook for 20 minutes or until eggs are fully set and the top is slightly golden.
- Remove, let cool slightly, and divide onto plates. Serve warm.
Nutritional Information (Per Serving)
- Calories: 240
- Fat: 9 g
- Fiber: 2 g
- Carbohydrates: 4 g
- Protein: 8 g
Health Benefits of This Casserole
This keto cauliflower casserole is rich in healthy fats and protein, which helps keep you full longer and supports muscle health. With only 4 grams of net carbs, it's also perfect for staying in ketosis.
Research from the National Institutes of Health suggests that low-carb, high-protein breakfasts can help reduce appetite and support healthy weight management.
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Final Thoughts
Whether you’re new to keto or a seasoned low-carb eater, this Cauliflower Casserole delivers satisfying flavor and nutrition with minimal prep. It’s the perfect breakfast—or even brunch—idea when you're short on time but want to eat clean and keto.
Make sure to bookmark this recipe and share it with fellow keto fans!