Cheesy Cauliflower Casserole

Meatless Monday was a success!

One thing I miss while being on a Keto lifestyle is the occasional bowl of mac and cheese. The ooey, gooey forkful of cheesy pasta goodness. The classic comfort food. Mmmmmm. This recipe is pretty darn close to satisfying all those attributes of mac and cheese.

To be honest, I made this with little hope that I would like it. I had a back-up plan in place just in case we did not like the cauliflower. I am not the biggest fan of cauliflower so when I find something new to try, I am skeptical. I made some low carb gnocchi to add to it as well as a back-up plan. I figured the gnocchi would give it something extra. They really were not needed. It was tasty but not needed.

The first forkful was interesting. I was still a bit skeptical. The more I ate it, the more I enjoyed it. In fact, it was so good we finished off the entire recipe that is supposed to serve 6. There was just 2 of us. My hubby ate the most. The serving sizes are not huge but satisfying.

Both recipes posted in this blog are not originals nor do I take any credit in their creation. I’m on a journey to eat well and when I find recipes that are tasty and easy, I like to share. As a busy mom, I need easy, quick and nutritious. My kids are not as adventurous as my hubby and I so it typically is just the 2 of us eating. The recipes posted today are Low Carb Gnocchi by I Breathe I’m Hungry and Cheesy Cauliflower Casserole by Domestically Creative. Photo Credit goes to Domestically Creative.

I have used I breathe I’m Hungry‘s recipes before and really enjoy them. This is my first Domestically Creative  recipe.

A few things I might do differently is to add more pepper and some garlic. I like garlic. I used 1/2 tsp black pepper this time around. This would also be tasty with some ham or bacon mixed in. Obviously not for a meatless Monday but as a comfort food on an icky weather day or during the winter. I cut the cauliflower florets up pretty small. Again, not the biggest fan of cauliflower. If I can make it not taste like cauliflower ( at least not prominent), the better the chances of me eating it. I may try riced cauliflower next time.

I used the gnocchi in this recipe and also in a Chicken and Gnocchi soup on Sunday. I used half the recipe for each. It was enough gnocchi.

Cheesy Cauliflower Casserole

Cheesy Cauliflower Casserole | Low-Carb, Keto
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Course: casserole, keto, low-carb
Cuisine: vegetable side dish
Calories362 kcal
  • 1 whole head of cauliflower , cut into florets
  • 1/2 tsp salt
  • 1 cup heavy cream
  • 2 oz cream cheese
  • 2 tsp dijon mustard
  • 2 cups shredded cheddar cheese , divided
  • salt and pepper to taste
  • 1 tsp garlic powder
  1. Preheat oven to 375 and grease a 9×9 glass baking dish
  2. Bring large pot of water to a boil. Add cauliflower and 1/2 tsp salt and cook until cauliflower is just fork tender. Do not over cook.
  3. Drain cauliflower well and place back in pot. Set aside.
  4. In a small sauce pan, bring cream to a simmer, stirring well to avoid scorching.
  5. Whisk in cream cheese and mustard and stir until mixture thickens.
  6. Remove from heat and whisk in 1 cup shredded cheese and seasonings.
  7. Pour over cauliflower and gently mix to combine.
  8. Place cauliflower in prepared dish. Sprinkle with remaining cheese and bake until cheese is bubbly and slightly browned, or about 15 minutes.
  9. For an extra bubbly topping, broil on high for 2-3 minutes but be sure to watch carefully
Recipe Notes

Per Serving: Fat 33g, NET carbs 4g, Protein 13g


Let me know what you think. I love reading your feedback.

Sex in a Pan Dessert

Oh My! This is yummy. Probably one of the best low carb desserts I have made. It tastes very similar to a dessert made with sugar and chocolate.

This recipe is not an original creation of mine nor do I take any credit in its creation. I found it online via WholesomeYum ‘s blog. I like their recipes and this one is exceptional so I thought I would share. Photo credit goes to WholesomeYum.

This recipe has 2 different versions of the chocolate layer. I used option 2 as I had all the ingredients on hand. Keep the whipping cream cold until ready to use. I was in a hurry to get it cooling so I placed the cooked crust in the freezer for a bit to cool before topping with the cream cheese and chocolate layers. I put it back in the freezer while I made the whipped topping and placed it in the fridge to chill.

Sex in a Pan Dessert Recipe (Sugar-free, Low Carb, Gluten-free) - Learn how to make sex in a pan dessert - easy and sugar-free! And, this chocolate sex in a pan recipe is one of the best low carb desserts ever.

Sex in a Pan Dessert


Learn how to make sex in a pan dessert – easy and sugar-free! And, this chocolate sex in a pan recipe is one of the best low carb desserts ever. If you’re looking for delicious keto desserts that everyone else will love too, this is for you.

 Course Dessert
 Cuisine American
 Keyword chocolate, gluten-free, keto, low carb, sex in a pan, sugar-free, vegetarian, whipped cream
 Prep Time 20 minutes
 Cook Time 25 minutes
 Total Time 45 minutes
 Servings  servings
 Calories 344 kcal
 Author Maya Krampf from


*Click on the underlined text below to buy ingredients!

Pecan Crust

Cream Cheese Layer

Chocolate Layer – Option 1 (Old Version)

Chocolate Layer – Option 2 (New Version)

Whipped Cream Layer



  1. Preheat the oven to 350 degrees F. Line a 9×9″ baking dish with parchment paper.
  2. In a large bowl, stir together almond flour, pecan meal, and powdered erythritol. Stir in melted butter until a crumbly dough forms. Press evenly into the lined baking dish.
  3. Bake for 12-15 minutes, until golden and firm. Set aside to cool.

Cream Cheese Layer

  1. While the crust is baking, make the cream cheese layer. Use a hand mixer to beat the cream, vanilla extract, and powdered erythritol together, until stiff peaks form. Gradually beat in the softened cream cheese, a bit at a time, until well combined.
  2. Once the crust has cooled, spread the cream cheese mixture evenly over it.

Chocolate Layer – Option 1 (old version, like pudding)

  1. While the crust is cooling, make the chocolate pudding layer. In a medium saucepan, combine the heavy cream, almond milk, sugar-free dark chocolate, butter, and powdered erythritol. Cook over medium-low to low heat, stirring frequently, until the chocolate is melted and sweetener dissolves (about 5-10 minutes). Be careful not to get the heat too high to avoid burning the chocolate.
  2. Gradually sprinkle the xanthan gum into the saucepan a little at a time (don’t just dump it in) and immediately whisk to incorporate. Continue to heat for about 5 minutes, whisking constantly. Remove from heat, then whisk in the vanilla extract.
  3. Cool the chocolate pudding for 15 minutes (it will thicken, but still be liquid). You can add more xanthan gum if needed, but don’t add too much or it will get slimy. Stir/whisk again after cooling, then pour it over the cream cheese layer.
  4. Cover with plastic wrap, making sure it’s directly against the surface to prevent a film forming. Refrigerate for at least 2 hours.

Chocolate Layer – Option 2 (new version, faster)

  1. While the crust is cooling, make the chocolate layer. Beat the heavy cream, powdered sweetener, and vanilla until stiff peaks form. Beat in cocoa powder gradually.
  2. Spread the chocolate whipped cream over the cream cheese layer.

Whipped Cream Layer

  1. Use a hand mixer to beat the cream, vanilla extract, and powdered erythritol together, until stiff peaks form.
  2. Spread the whipped cream over the chocolate layer. Sprinkle chocolate shavings on top.
  3. Refrigerate for 1-2 more hours (or as long as needed until serving) to fully set.


Update: The old version of the chocolate pudding layer is back by popular demand! I’ve posted both options above, so you can decide which one you want. The older version takes longer and sometimes people have issues with thickening, but tastes more like pudding when you get it right. The newer version is faster but more like a chocolate whipped cream layer.

Serving size: 2.25″ square, or 1/16 recipe


Calories: 344 | Fat: 34g | Total Carbs: 5g | Net Carbs: 2g | Fiber: 3g | Sugar: 1g | Protein: 4g

Nutritional information is provided as a courtesy and we strive to keep it as accurate as possible. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate with this information, but please feel free to make your own calculations.


I used a springform pan and sliced it into 16 pieces. The pieces are kinda small but satisfying enough that you don’t feel deprived and want more. You will want more because it is delicious.

Mini Spinach Feta Quiche

On Monday’s I try to make a meatless meal. Just once a week. So I call it “Meatless Monday”. It does not always work into the schedule but I am trying to make it happen.

Due to restrictive dietary needs on my part, we were eating a lot of chicken and turkey. To add some variety, we are trying “meatless Monday”, “Taco Tuesday” and “Fish Friday” and to incorporate other meat varieties during the week. It is taking some planning but we are doing pretty good. “Taco Tuesday” and “Fish Friday” really translate into Mexican Tuesday and seafood/fish Friday.

This weeks “Meatless Monday” recipe comes from Divalicious Recipes. This is not my original recipe nor do I take any credit in its creation. We tried this and really enjoyed it so we thought we would share. Photo credit also goes to Divalicious Recipes.

I did not add onion to this recipe or cook the spinach prior to the oven. I don’t like really wilted spinach so I just cut it up and put it in my silicone cupcake pan and layered the feta cheese and spices on top. Next time, I may add the spices to the egg mixture instead. I found these to be a little salty. I may have sprinkled too much salt on them. I will try it with no added salt and see if it makes a difference.

spinach feta quiche

Mini Spinach Feta Quiche

Servings9 Quiches
AuthorAngela Coleby
  • 300g Spinach
  • 50g Feta Cheese crumbled
  • 2 Spring onions, finely chopped
  • 7 Eggs
  • 1/4 Cup Cream
  • 1/4 teaspoon Ground Nutmeg
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon olive oil
  1. Heat the olive oil in a saucepan or frying pan on a medium heat and gently cook the spinach and spring onion until wilted and soft.
  2. Remove from the pan.

  3. Preheat the oven to 190C/375F degrees.

  4. Beat the eggs with the cream.

  5. Grease a muffin tin thoroughly with butter.

  6. In a bowl, add the spinach mixture and the Feta cheese. Mix well, and season with the nutmeg, salt and pepper.

  7. Spoon equal amounts of the filling in the greased muffin tin.

  8. Pour the egg mixture over the filling.
  9. Bake for 20-23 minutes until firm.

  10. Eat and enjoy!
Recipe Notes

Makes 9 mini quiches
Nutritional Info per serving – 98 Calories, 7g Fat, 6g Protein, 2.1g Total Carbs, 0.8g Fibre, 1.2g Net Carbs


Since we were having these as our meal, I made each serving to contain 3 quiches. This is a nice amount to fill you up without being overly full.

Let me know if you try these. I love to read your opinions.

Need a little help?

By Staci

Summer is fast approaching. In the pacific Northwest, it arrives “officially” just after the 4th of July which is less then a month away. Are you summer ready?

Don’t worry, if you’re not. I’m not either. I was reading some articles recently on tricks and tips to get some extra weight off. Most of these I do. There are a few I am ok with and a few I might incorporate.  Sleep is my biggest struggle.

Take a look. See if any of these tips could be incorporated into your routine. I am going to be more consistent with my cardio and HIIT training after weight training. I have been slacking off on that a bit over the last couple of weeks. In fact, yesterday I only did about 10 minutes of the stationary bike instead of a 30 minute HIIT session. I was experiencing some hip pain but not really enough to keep from doing the work. I just used it as an excuse to not push it. Kinda regretting it now.

Today is a new day and a new chance to make better decisions.

25 Habits That Help You Lose Belly Fat

Peanut Butter Granola

Oh my! This is a very tasty granola recipe. I will try it with almond butter and sunflower seed butter to see which one I like better. I do not eat peanuts due to s sensitivity. I did try a little of this batch and it is very tasty. It smells delicious too. The hubby loved it.

This is not an original recipe nor do I take credit in its creation. I found it, tried it and liked it so I thought I would share. Photo credits also go to original blog post from All Day I Dream About Food. I have tried several recipes from All Day I Dream About Food. I really enjoy their blog and recipes.

Low Carb Peanut Butter Granola

Course: Breakfast
Cuisine: American
Servings12 servings
Calories338 kcal
  • 1 1/2 cups almonds
  • 1 1/2 cups pecans
  • 1 cup shredded coconut or almond flour
  • 1/4 cup sunflower seeds
  • 1/3 cup Swerve Sweetener
  • 1/3 cup vanilla whey protein powder OR collagen protein powder
  • 1/3 cup peanut butter
  • 1/4 cup butter
  • 1/4 cup water
  1. Preheat oven to 300F and line a large rimmed baking sheet with parchment paper.
  2. In a food processor, process almonds and pecans until they resemble coarse crumbs with some larger pieces. Transfer to a large bowl and stir in shredded coconut, sunflower seeds, sweetener, and vanilla protein powder.
  3. In a microwave safe bowl, melt the peanut butter and butter together.
  4. Pour melted peanut butter mixture over nut mixture and stir well, tossing lightly. Stir in water. Mixture will clump together.
  5. Spread mixture evenly on prepared baking sheet and bake 30 minutes, stirring halfway through. Remove and let cool completely.


When I try the other nut butter varieties, I may add the almond flour instead of the coconut. I am not a big fan of coconut. I used a plain whey protein powder and sweetened coconut flakes. The peanut butter is a reduced sugar variety.

Because I was bouncing between 4 recipes, I put in 1 cup of sunflower seeds instead of 1/4 C. We like sunflower seeds and it doesn’t seem to make too much of a difference. There is not an overload of sunflower seeds.

If you try this, let me know what you think.

Low Carb Granola

I love granola. Sprinkle some on Greek yogurt with fresh berries. Yum! Sometimes I just like a handful to snack on. It satisfies my craving for something sweet and crunchy.

Over the weekend I made 4 different recipes for granola. 2 of them were clear favorites. 1 was not worthy and was tossed in the trash. I know it was a waste of money and food but it was not something I would eat or be willing to share. the third one is pretty good. It is not one of my favorites but it was better than the trashed variety so I kept it.

The two winners will be posted. One in this blog and a separate post for the other.

This one is my favorite of the ones we tried. I liked #2 but it’s peanut butter so I really can’t eat that one. I did try it.

One thing I liked about this recipe is that it is made in the crockpot so I didn’t have to turn the oven on. Although it is a crock pot recipe, it is not something you can leave unattended which I did not like. I would have loved to set it and forget for a while. It does require some work while cooking.

This is not an original recipe nor do I take any credit in its creation. I found this via Sugarfree Mom‘s blog. I enjoyed it so I thought I would share. Photo credit –

Crockpot Grain-Free Low Carb Granola by Sugarfree Mom

Prep Time 10 minutes
Cook Time 2 hours
Total Time 2 hours 10 minutes
Servings 12
Calories 337 kcal
Author Brenda Bennett | Sugar Free Mom


  • 1/3 cup coconut oil
  • 1 tsp vanilla extract
  • 1 tsp vanilla stevia
  • 2 cups raw almonds walnuts, pecans, hazelnuts (1/2 cup each)
  • 2 cups raw sunflower seeds and pumpkin seeds 1 cup each
  • 1 cup unsweetened shredded coconut
  • 1/2 cup Swerve sweetener or other sugar free sub of choice
  • 1 tsp ground cinnamon
  • 1 tsp salt


  1. Turn Crock Pot to low and add coconut oil and allow it to melt.
  2. Once melted add vanilla extract and stevia.
  3. Stir well before adding nuts, seeds and coconut.
  4. Stir the granola mixture well to make sure all is coated.
  5. Whisk Swerve, cinnamon and salt together then sprinkle over the nut and seed mixture.
  6. Cover and cook on low 2 hours or until you can smell them and they appear browned and toasted.
  7. Stir every 30 minutes.
  8. Pour and spread out onto a baking pan to cool and/or refrigerate.
  9. Keep stored in a covered container.


I added some cashew pieces and reduced the amount of the pecans and walnuts. I really like cashews butter than walnuts. I did not have vanilla stevia on hand so I used regular stevia.

Give it a try and let me know what you think.



Checking In (update)

By Staci

So, it is official. I did not reach either of the goals I set recently. And I’m ok with that. Sure I would have loved to hit my goals and received a spa day.  But it is what it is and I am moving on.

My goal for June is to lose 10 pounds (not the same 10 pounds). My reward? I don’t know yet. I have a vacation coming up in July so it may be related to that. I’ll figure that out soon.

We had our personal training session last night. We have a scale that measures BMI, skeletal muscle mass and body fat %. In the last month, I lost 1% body fat. I was very excited about it and did a little happy dance. My skeletal muscle is up a little too. Which means I really am trading body fat for muscle. Muscle is always good. I’m not trying to get buff or anything but I want some muscle. Lean sexy muscles.

What are your current goals? Let’s keep each other accountable.