Low Carb Spinach Cauliflower Casserole

This Low Carb Spinach Cauliflower Casserole folds lightly mashed cauliflower and tender spinach into a creamy cream cheese sauce, then bakes it under a blanket of golden, melted cheese. It's a filling, satisfying side dish at about 5g net carbs per serving, and the leftovers make a really convenient lunch, too!

This post contains affiliate links, which means that at no extra cost to you I can make a tiny bit of money to help support this blog. Thank you!

The cauliflower is only roughly mashed, so it keeps some interesting texture, but it melds perfectly with the creamy spinach sauce. Think of it as a cross between creamed spinach and cauliflower gratin, with none of the flour or potatoes you'd find in a traditional casserole. It comes together with just six simple ingredients, and most of the work is done while the cauliflower steams. You're going to love it!

Key Ingredients & Substitutions

• Cauliflower florets. You'll need about 20 ounces of cooked florets, which is roughly one medium head or two 10-ounce microwave steam bags. The steam bags are my favorite shortcut because the cauliflower doesn't get as waterlogged as it does after boiling. Frozen florets work too; just thaw, steam and drain them really well.
• Baby spinach. Fresh baby spinach wilts down quickly and has a mild flavor. You can swap in 5 ounces of frozen chopped spinach instead, but thaw it and squeeze out as much water as you can first.
• Cream cheese. This is what makes the sauce rich and creamy. Full-fat brick cream cheese melts the most smoothly. Softening it first helps it blend into the spinach faster.
• Sour cream. A little sour cream adds tang and loosens the sauce. Plain full-fat Greek yogurt or crème fraîche are both good substitutes.
• Shredded cheese. Use whatever cheese you like on top. I chose Pepper Jack for a little zing, but sharp cheddar, mozzarella, Gruyère or a Mexican blend all work. Shredding your own from a block gives the best melt.
• Salt and pepper. Season generously, because cauliflower and cream cheese both need it. This is also the stage to add any other herbs or spices you like.

Helpful Tips

Drain the cauliflower really well. Watery cauliflower is the number one reason a cauliflower casserole turns soupy. After steaming, tip the florets into a colander and let the steam escape for a few minutes, or pat them dry with a clean kitchen towel before mashing.

Keep the heat gentle for the sauce. Cook the spinach with the cream cheese and sour cream over medium-low heat and keep stirring. Too much heat can make the sour cream split, and you only need the spinach wilted and the cream cheese melted.

Don't over-mash. A potato masher or a fork is all you need. Leave plenty of small chunks so the casserole has some bite. If you like a smoother, fluffier texture, try my Easy Low Carb Cauliflower Soufflé instead.

Pick the right dish. A shallow oval baking dish gives you more surface area, which means more golden, bubbly cheese on every serving. A deeper dish works too, but give it a few extra minutes in the oven.

Finish under the broiler. If the cheese has melted but hasn't browned after 15 minutes, switch the oven to broil for a minute or two. Watch it closely, since cheese goes from golden to burnt very quickly.

Variations

• Add bacon. Stir crumbled cooked bacon into the spinach mixture and sprinkle a little extra over the cheese before baking.
• Make it a main dish with ham. Fold in diced cooked ham for a heartier meal, along the lines of my Low Carb Cheesy Ham Cauliflower Casserole.
• Add ground beef. Brown some ground beef with garlic and stir it through for a dinner that feels a lot like my Low Carb Beef Florentine Casserole.
• Spinach and artichoke. Add a handful of chopped marinated artichoke hearts and a little grated Parmesan for a spinach artichoke dip vibe.
• Garlic and herb. Use a garlic and herb cream cheese, or add minced garlic, a pinch of nutmeg and some fresh chives.
• Spice it up. Add a pinch of red pepper flakes or some diced jalapeño along with the Pepper Jack topping.

Serving Ideas

This creamy casserole is a natural partner for simple roasted or grilled meats. Serve it alongside a roast chicken, a juicy steak, Lemon Caper Pork Chops (Pork Picatta) or a slice of Keto Turkey Meatloaf. It also earns a spot on the holiday table next to the turkey or ham, where it's a great low carb stand-in for creamed spinach or potato gratin.

For a light meatless lunch, enjoy a generous portion on its own with a crisp green salad. Leftovers reheat beautifully, so it's an easy one to pack for work.

Storing & Freezing

Let the casserole cool, then cover the dish tightly or transfer portions to airtight containers. It keeps in the refrigerator for up to 4 days. Reheat individual portions in the microwave, or warm the whole dish, covered with foil, in a 350F (175C) oven for about 15 to 20 minutes until hot in the center. You can also assemble the casserole up to a day ahead, refrigerate it unbaked, and add 5 to 10 minutes to the baking time.

You can freeze it, although the texture will be a little softer once thawed because cauliflower and spinach release some water. Freeze cooled portions in freezer-safe containers for up to 2 months. Thaw overnight in the fridge, pour off any liquid that has collected, and reheat in the oven so the excess moisture can cook off.

More Low Carb Casseroles

If you loved this recipe, here are a few more you might enjoy:

• Low Carb Cheesy Ham Cauliflower Casserole
• Low Carb Beef Florentine Casserole
• Easy Low Carb Cauliflower Soufflé
• Keto Creamy Chicken Spinach Bake
• Low Carb Turkey Casserole with Cheese and Spinach

📖 Recipe

StepAwayFromTheCarbs.com

Low Carb Spinach Cauliflower Casserole

4.34 from 24 votes

Tender cauliflower and spinach folded into a creamy cream cheese and sour cream sauce, topped with melted cheese and baked until golden. An easy low carb side dish that also makes a great lunch.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Makes: 6 Servings

Net Carbs: 5

Calories: 170

Ingredients Equipment Method Nutrition Notes

Ingredients

 

US CustomaryMetric

• 20 oz cauliflower florets cooked and well drained (about 1 medium head or two 10-oz steam bags)
• 5 oz baby spinach
• 4 oz cream cheese
• ¼ cup sour cream
• salt and pepper to taste
• 1 cup shredded cheese Pepper Jack, cheddar or mozzarella

Equipment

• Le Creuset Stoneware Oval Dish, 1-Quart, Palm

Step-by-Step Instructions

 

Cook ModePrevent your screen from going dark

1. Preheat the oven to 375F (190C).
2. Cook the cauliflower florets until fork-tender, either in microwave steam bags following the package directions or in a steamer basket over simmering water for 6 to 8 minutes. Drain well and let the steam escape for a few minutes so the florets dry off.
3. Meanwhile, add the baby spinach, cream cheese and sour cream to a large saucepan over medium-low heat. Stir for 3 to 4 minutes, until the spinach has wilted and the cream cheese has melted into a smooth sauce.
4. Roughly mash the cooked cauliflower with a potato masher or fork - you don't want it super smooth, so leave some texture. Stir it into the creamy spinach mixture and season generously with salt and pepper.
5. Transfer the mixture to a baking dish and smooth the top. Sprinkle the shredded cheese evenly over the top.
6. Bake for 15 minutes, or until the cheese has melted and turned golden brown. Let the casserole cool for 5 minutes before serving.

Nutrition

Calories: 170kcalCarbohydrates: 7gProtein: 8gFat: 13gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0gCholesterol: 39mgSodium: 226mgPotassium: 466mgFiber: 2gSugar: 3gVitamin A: 2658IUVitamin C: 52mgCalcium: 166mgIron: 1mgNet Carbs: 5g

Notes

Drain the cooked cauliflower really well (pat it dry or let it steam off for a few minutes) so the casserole doesn't turn watery.

Leftovers keep in the fridge for up to 4 days. Reheat in the oven at 350F (175C) or in the microwave until hot.

Tried this recipe?

Let us know how it was!

Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.