Mock Potato Casserole

By J Kate

Cauliflower serves as a nutritious, low-carb substitute for potatoes in this tasty casserole brimming with melted cheese, bacon bits, and other delights.

Mock Potato Casserole
  • 16 oz bag of frozen cauliflower

  • 2 Tbsp light butter with canola oil (like Land O Lakes brand spreadable)

  • 4 oz cream cheese, softened

  • 1 lb Turkey bacon, cooked crispy & crumbled

  • 8 oz shredded Sharp Cheddar cheese

  • 2 Tbsp chopped green onions

  • 2 Tbsp Water

  1. Microwave cauliflower with 2 Tbsp water for 10-15 mins until VERY soft, drain then mash with potato masher.

  2. Blend in butter and cream cheese.

  3. Add the shreded cheese (reserving about 2oz or 1/2 cup) and remaining ingredients and stir together.

  4. Put in a casserole dish and top with remaining shredded cheese.

  5. Bake 350 for 20 mins until brown and bubbly.

Nutritional Facts

Total Fat
11.8 g
49.3 mg
444.1 mg
Total Carbohydrate
2.7 g
Dietary Fiber
1.3 g
10.8 g

side dish vegetables ultra-low-carb cauliflower calcium gluten free

14 replies

Type1Lou 2017-01-14 14:38:48 -0600 Report

OK…I'm making this as a side-dish with ham tonight. Details provided say it serves 8. That would make each serving about 1/2 cup which is pretty small. I think I'll get 4 servings for this recipe with a one cup serving size. I used regular butter and did not add in the bacon nor the onions because I had none handy. For the ingredients I used, my carb count came in at 4.5 grams per serving if you use the 8 serving 1/2 cup portion and 9 grams per serving for the 1 cup portion…significantly different (66% higher) than the 2.7 carbs provided in the recipe above…always safer to verify these values…

Type1Lou 2017-01-13 08:55:29 -0600 Report

I haven't tried this yet, but will soon since I love cheese and my non-diabetic husband loves casseroles. In reading some of the negative comments given below, I feel I should clarify that the recipes available in this site are submitted by site members and are not "vetted" by nutritionists. I would also like to state that, IMO (as a Type 1 dx'd in 1976) that even now, much of the mainstream medical community fails to espouse a lower carb (higher fat) diet for managing diabetes. My own PCP continues to badger me to follow a low-fat diet…even though, the fats I eat are the healthier ones and my diabetes is considered to be well-controlled. I participated in a diabetes management workshop last winter where the suggested amount of carbs for good diabetes management was much too high while their recommended fat allowance was too low based on the diet I have been following. We all have to determine what is appropriate for us, individually. Some of the recipes posted here provide "healthier" alternatives for some of the favorite dishes we previously indulged in.

Anonymous 2016-02-25 20:38:36 -0600 Report

As both a Professional in the field of diabetes management & a T1D for 52 years, I do not encourage your recipes like this with such high levels of sodium, fat (u don't let us kno the % of saturated fat) & cholesterol. As has been pointed out, this is a small portion. I implore u to reevaluate your recipes.

R&HGranni 2014-10-02 12:26:00 -0500 Report

These recipes are wonderful ideas and can be tweaked to your individual likings. I love these ideas and bring my own spin on them to fit me. Plus, it's not like you would eat this every day. I like the idea of saving it for a holiday or special occasion. Thanks!

MrsCDogg 2014-06-03 15:41:16 -0500 Report

The simple solution is this, if the recipe doesn't suit your needs then make it so that it does. Or here is another idea…move on and find a recipe that does suit you!

evaziem 2014-03-14 09:20:59 -0500 Report

I agree with Anna Link. Diabetics and all people who do not want to get metabolic syndrome=insulin resistance=diabetes 2 should re-think their approach to food. Only carbohydrates (plant foods, not meat and not fats) are converted into glucose. When glucose is not removed from the blood by insulin, it causes unimaginable damage we know about.

Therefore, the focus should be on eating plant food. First, there are two types of carbohydrates (carbs for short): simple and complex. Simple carbs convert into glucose quickly and cause the spikes while complex carbs have a longer chemical way to become glucose. Based on this difference, once should chose the complex carbs versus the simple ones. All refined products like all flour, sugar are simple chemically and become glucose right away. That is why children start running around after a dessert, cookies, or cakes. Their body "knows" that there is an excess of glucose and must be burned. Adults sit and their glucose rises!

All sugar, grains, potatoes and other starches are examples of simple carbs and should be limited or avoided all together.

All other plants: veggies and fruits are complex carbs and are much better, except fruits are "veggies with sugar" (fructose) in them. Dr Mercola ( advises two pieces of fruits a day max and berries are a better choice.

Having said that, our bodies are made to eat what 10,000 years was eaten by people who we call hunters and gatherers and agriculture did not exist yet.
Look up the Paleo Diet for more info.

Sugar in all forms is our worst enemy…

Diet and its impact on our health is my passion. You are what you eat!

Anna Link
Anna Link 2014-02-14 06:01:18 -0600 Report

I posted my last comment without completing it. Your recipes are unhealthy, who dreams up these culinary treats for diabetics? With such minute portions one could eat anything at all. I will seek out a more usable Diabetic recipe.

Anna Link
Anna Link 2014-02-14 05:54:41 -0600 Report

It has too much salt. Too many recipes are way too rich and highly caloric if eaten as normal portion sizes which are about twice or a little more than what you offer, so who are you fooling? This one has 165 calories for only 2 Ounces, which is a taste, not a serving, even as a side dish—for which it's too rich anyway. You seem to compensate for the low carbs with loading on fat, salt and cholesterol in this case. Isn't a casserole meant to be a one dish meal, served with a salad perhaps. Who needs 10.8 grams of protein in a 2oz side dish? A 6oz one dish meal portion of this recipe adds up to 496.5 calories, 1332.3 grams of sodium, and 35.4 grams of fat. and 147.9 mg cholesterol.

And this is not atypical of your products

jr726 2014-01-26 19:57:29 -0600 Report

I liked it but it was a little too rich for me. I would try it again and cut back on the cheese and bacon by about half.