- 2 1/2 Cups cauliflower florets
- 4 Ounces Neufchâtel cheese
- 1/4 Cup mayonnaise
- 1 fresh jalapeños, seeded and finely chopped
- 2 cloves garlic, chopped
- 3/4 Teaspoons salt
- 12 Ounces shredded Cheddar-Jack cheese
- 3 baby spinach leaves
Heat oven to 375 degrees. Pulse cauliflower in a food processor until very smooth. Add Neufchâtel, mayonnaise, jalapeño, garlic, salt, and all but 1/2 cup of the cheese shreds and pulse until very smooth. Add spinach and pulse until chopped. Scrape into a 1-quart ovenproof baking dish or casserole, sprinkle with remaining cheese and bake until hot and bubbling, about 35 minutes.
Calories Per Serving175
Folate equivalent (total)27µg7%
Baked Cauliflower Dip
The boiled cauliflower has a creamy texture all on it’s own, but the addition of cream cheese, Monterey jack and a bit of goat cheese makes for an incredibly flavorful, smooth and rich dip.
- 1 Head Of Cauliflower, (about 4-5 Cups Cut Into Florets)
- 2 Cloves Raw Garlic, Peeled
- 8 ounces, weight Cream Cheese
- 8 ounces, weight Monterey Jack Cheese, Shredded
- 2 ounces, weight Goat Cheese
- ½ teaspoons Cayenne Pepper
- Salt To Taste
1)Preheat the oven to 350 degrees F.
2)Bring a salted pot of water to a boil.
3)Boil the cauliflower for about 2-3 minutes, or until just fork tender.
5)In the bowl of a food processor, add the cauliflower and the garlic.
6)Add the cream cheese and pulse to combine everything.
7)Add the Monterey jack cheese and pulse to combine.
8)When the dip is pretty smooth, add the goat cheese and process once more.
9)When the dip is very smooth, season with cayenne and salt to taste.
10)Pour the dip into a medium sized baking dish.
11)Bake the dip at 350 degrees F for 30 minutes until hot and bubbly with a bit of golden on the top (if your baking dish doesn’t have handles, I recommend putting the dish on a sheet pan.)
32 Healthy Cauliflower Recipes That Prove It&rsquos the Most Versatile Veggie
Who knew that cauliflower&mdashwith its plain, unassuming white florets&mdashwould become one of the sexiest vegetables of the 21st century? Just look at the menu of any creative, plant-friendly restaurant, and you&rsquoll find cauliflower steaks, cauliflower salads, and about a million versions of cauliflower rice bowls.
&ldquoCauliflower has become so popular not only because of its many nutritional benefits, but because it&rsquos really versatile&mdashthere are so many ways to use it in the kitchen,&rdquo says Kara Lydon, R.D., a Boston-based dietitian, food blogger, and author of Nourish Your Namaste. &ldquoAlso, more and more people are going plant-based, and cauliflower makes a really easy substitute for animal-based ingredients.&rdquo
Cauliflower is both low in calories (just 29 calories per 1-cup serving) and jam-packed with nutrients, like all cruciferous vegetables (a category of slightly bitter-tasting veggies that includes broccoli, Brussels sprouts, kale, cabbage, arugula, and collard greens). &ldquoIt&rsquos high in fiber, choline (an essential nutrient for brain health), and antioxidants including vitamin C,&rdquo Lydon explains. It&rsquos also rich in vitamin K, which is important for building strong bones.
The trendiest way to eat cauliflower these days is to turn it into a vitamin-rich version of rice. Lydon recommends you do this by cutting it into florets and giving it a quick pulse in the food processor. Mashed cauliflower also can also be used as a healthier replacement for mashed potatoes, and cauliflower can even serve as the secret ingredient in a gluten-free alternative for a pizza crust. The texture and bite of cauliflower florets also make it a popular plant-based alternative for chicken wings and steak.
Then, there&rsquos the simple-but-delicious route to prepare the white treat: &ldquoMy favorite way to prepare cauliflower is to simply roast it in the oven with olive oil and spices,&rdquo says Lydon. &ldquoIt&rsquos subtly sweet and with a little nutty flavor.&rdquo
Ready to get creative with this all-star veggie? Check out dozens of must-try, healthy cauliflower recipes below:
- Pour water into a medium saucepan to a depth of 1/4" add cauliflower and garlic. Cover, bring to a boil over high heat, and cook until florets are very easily pierced with a paring knife, about 10 minutes. Drain and set aside.
- Meanwhile, heat 2 Tbsp. oil in a large skillet over medium. Add onion, cumin, and 1 tsp. salt and cook, stirring often, until onion is translucent, about 3 minutes. Increase heat to medium-high and cook, stirring often, until onion is golden brown, about 5 minutes more.
- Transfer onion mixture to a blender. Add yogurt, lemon zest and juice, reserved cauliflower, and remaining 1 tsp. salt and purée until smooth. With the motor running, add 2 Tbsp. oil in a steady stream until well combined. If dip is too thick, blend in 1 Tbsp. water at a time to reach desired consistency. Let cool to room temperature.
- To serve, spread dip in a wide bowl or platter. Drizzle with oil and top with parsley. Serve with romaine hearts and endive leaves alongside for dipping.
- Dip can be made 5 days ahead cover and chill.
Healthy Spicy Cauliflower Dip
This post is sponsored by Garden of Eatin’.
Are you ready to kick off your tailgating party yet? Dips are a must-have, whether you are cheering from home or at the game. This astoundingly easy-to-make cauliflower dip is a game-winning twist. I encourage you to take a big spoonful of this dip with every chip and enjoy. It only contains 30 calories per serving, plus you’ll be getting your daily dose of vegetables too. No guilt!
I have to say this dip is one of the healthiest allergy-free dips I ever had. The dip has well-cooked and blended cauliflower as the creamy base and a pungent taste that is just enough to fire your mouth. With some sautéed peppers, you can enjoy creamy and chunky all at the same time.
In keeping with our intent to eat healthy, I wanted to pair it with high quality, antioxidant-rich organic blue corn chips. My choice is the Garden of Eatin’ blue corn chips. It has just the right thickness and size that can easily scoop up a good chunk of the colorful dip without breaking, unlike your typical fragile chips. With the sea salt flavor, you can enjoy every bit of the dip and chips with just the right saltiness. However, if you are craving more flavors like me, the tomato and cilantro flavor is definitely a fantastic choice.
These crispy blue corn chips are made from organic blue corn from Michigan. They are certified gluten-free with organic ingredients. As a gluten-free Michigan family, we have no reason not to like the chips. Did you notice the blue and yellow on your plate? If you are a big fan of the Michigan Wolverines, you definitely want to make this cauliflower dip and serve it with the Garden of Eatin’ blue corn chips. Go Blue!
If you are looking for a dip that can fit everybody’s needs, this healthy spicy cauliflower dip is the one you should bookmark. Because it is homemade, you can adjust its spiciness and saltiness. Better yet, this healthy and colorful game-day dip only takes 10 minutes to prepare. Your friends and guests will be pleased with how appetizing it looks and tastes.
How to Roast Cauliflower
For this recipe, you can use the oven to roast your cauliflower, like I did in this roasted cauliflower recipe, or if you have one, you can use your amazing Air Fryer.
To roast cauliflower in your air fryer, break the cauliflower into little florets and cover the florets with a little bit of olive oil and a wee bit of salt. Air fry at 390 degrees Fahrenheit for about 20 minutes, shaking the basket ever so often. Your cauliflower is done when it is lightly browned. Taste the cauliflower and be amazed by the delicious transformation.
Melt the butter in a saucepan over medium-low heat remove from heat. Stir in the flour, salt, dry mustard, and pepper.
Put the saucepan back on the heat and cook, stirring, for 1 minute.
Gradually add milk or light cream, stirring until well mixed.
Continue cooking, stirring constantly, until thickened and smooth. Reduce the heat to low and simmer, stirring, for 5 minutes.
Add the cheese and cook, stirring, until the cheese has melted and the sauce is smooth and well blended.
Serve with pasta or vegetables and enjoy.
How to Use
- Macaroni and Cheese: To make a quick macaroni and cheese, combine the sauce with 3 to 4 cups of cooked and drained macaroni. Transfer to a buttered baking dish and top with buttered breadcrumbs and more cheese, if desired. Bake in a 350 F oven until bubbly and breadcrumbs (if using) are browned (about 20 to 25 minutes).
- Stuffed Baked Potatoes With Broccoli: Bake 4 to 6 large russet potatoes until tender. Split the potatoes open and fluff the potato lightly with a fork, leaving the shell intact. Arrange on plates. Top with hot cooked broccoli and ladle cheese sauce over the broccoli.
- Chicken or Turkey Sandwich Melts: Arrange 4 thick slices of toast on a baking sheet. Top each slice of toast with turkey or chicken slices and a slice of tomato. Drizzle with cheese sauce then top with bacon. Put under the broiler until heated and cheese sauce is bubbly.
How to Store and Reheat Cheese Sauce?
Store the cheese sauce covered in the refrigerator for up to 2 days. It can be reheated on the stovetop over medium heat or in 30-second increments in the microwave.
Why Isn't My Cheese Sauce Smooth?
One reason may be that the roux—the melted butter and flour mix that thickens the white sauce—might be overcooked or burnt. The recipe's recommended heat and cook times should prevent that. It's also important to add the dairy slowly and stir constantly while doing so. The cheese may be a factor as well. Freshly shredded cheese works better than packaged shredded cheese. When adding it, the heat should be low to avoid breaking the cheese, which will cause a grainy sauce. Try adding half of the cheese and stir that in until it melts, then add the rest. You can also remove the pan from the heat during that step, heating it only if needed to aid melting.
Vegan Spicy Cauliflower Cashew Cheese Dip
A few years back, I started using a veggie- and nut-packed combination to create super lush, creamy sauces and soup bases. It's most beloved in this hearty soup recipe but has also been featured in artichoke dip and even pot pie.
It's a reliable win and a sort of recipe "system" I've come to rely on for all things creamy and savory.
While I've mixed and remixed and adjusted it in many ways over the years, the one thing I hadn't yet attempted to do was to thicken it for use as a cheesy, spicy, sink-some-chips-in dip.
It comes together in 25 minutes (usually less) and with just a handful of ingredients. It tastes dairy-rich and like it'd be severely lacking in nutrients but is dairy-free and brimming with micronutrients.
To make it, you'll boil four cups of fresh (or frozen) cauliflower florets along with two-thirds of a cup of raw cashews (or use unboiled shelled hemp seeds for a nut-free alternative).
While the cauliflower and cashews boil, you can get to work gathering your other ingredients—filtered water, nutritional yeast flakes (add cheesiness and depth of flavor), pickled jalapeño juice, salt, arrowroot starch or cornstarch (to thicken), and garlic powder.
Add everything to a blender along with the cauliflower and cashews.
Then, blend on high until you have a super smooth and creamy sauce.
Transfer the mixture to a large sauté pan and heat over medium-low for just a few minutes, whisking constantly, or until the mixture thickens into a dunk-worthy dip.
Stir in a can of green chilis.
Taste, and adjust the seasonings according to your taste preferences. More salt, more jalapeño juice, etc.
I like to serve the dip topped with fresh jalapeños, cilantro, and tomatoes with a few dashes of smoked paprika. But garnishes are totally optional here.
Just be sure to arm yourself with plenty of crunchy tortilla chips and crisp veggies for dipping, dunking, and sinking.
I hope you love this vegan spicy cauliflower cashew cheese dip!
If you make it, let me know! Leave a comment, rate the recipe, and don’t forget to tag a photo #blissfulbasil on Instagram.
- nonstick cooking spray
- 2 eggs
- ½ cup milk
- ¾ cup seasoned bread crumbs
- 2 tablespoons all-purpose flour
- 1 medium head cauliflower, broken into small florets
- ¼ cup light mayonnaise
- ¼ cup plain fat-free Greek yogurt
- 2 tablespoons prepared horseradish, or to taste
- ¼ lemon, juiced
- salt and ground black pepper to taste
Preheat the oven to 400 degrees F (200 degrees C). Coat a rimmed baking sheet with nonstick spray.
Whisk eggs and milk together in a medium bowl. Pour bread crumbs and flour into separate resealable plastic bags. Shake cauliflower florets in flour, then pour them into the milk mixture. Use a slotted spoon to transfer florets to the bread crumb bag and shake to coat. Pour florets onto the prepared baking sheet and spray the tops with nonstick spray.
Bake in the preheated oven for 15 minutes.
Meanwhile, combine mayonnaise, yogurt, horseradish, and lemon juice in a bowl. Season with salt and pepper. Refrigerate dip until ready to serve.
Turn florets over and continue baking until golden, about 15 minutes more. Serve with dipping sauce.
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Aldi Is Selling Buffalo Cauliflower Dip And It's The Low-Carb Party Hack You've Been Looking For
One of the toughest parts about following a keto lifestyle is getting together with friends. Sure, you're probably fine eating bun-less burgers and salads sans croutons when you're home alone, but once you go to a party and the only things to eat are pretzel bites and cake. it can get a little tricky. That's where genius keto-friendly party hacks like this Aldi cauliflower dip come in.
Aldi rolled out Park Street Deli Cauliflower Dip recently, and it's been a total hit with anyone who likes dip. which is everyone. It comes in two varieties meant to mimic some of your favorite spreads: Buffalo and Roasted Chile & Pepper Jack. The best part is it's made with a cauliflower base, so it's suitable for all sorts of people following all sorts of diets, including keto and vegetarian.
With only 3 net carbs and 60 calories per serving, you can pair this with all sorts of things to make a healthier party snack that works for you. Some ideas to get you started? For our keto people, some have suggested pork rinds, cauliflower chips, and veggies. For everyone else? Good ol' chips or bread works great.
If you do find these dips at your local Aldi, they'll run you about $3.49 each, which, with another side, is probably just about what you'd want to pay for a Super Bowl party snack. Just be sure you bring enough to share. something tells me this stuff will be a huge hit.