Keto Cauliflower Cheese Gratin

Why This Works for Intermittent Fasting

Cauliflower cheese gratin is a deeply satisfying, low-carb dinner that fits perfectly into any eating window. The combination of cream and aged cheeses delivers high-quality fat and protein, keeping insulin low and satiety high for hours. This version cuts the flour (traditional gratin uses a béchamel base) and replaces it with a cream and egg mixture that sets into a rich, golden crust — without a single gram of starch.

Ingredients

• 1 large cauliflower (about 1 kg), broken into florets
• 300 ml double cream (heavy cream)
• 2 large eggs
• 150 g mature cheddar, grated
• 100 g gruyère, grated
• 1 tsp Dijon mustard
• ½ tsp garlic powder
• ½ tsp smoked paprika
• Salt and black pepper to taste
• 1 tbsp butter (for greasing)
• Fresh thyme or chives to garnish (optional)

Instructions

1. Preheat oven to 200°C / 400°F / Gas 6. Butter a medium baking dish (approximately 25 x 20 cm).
2. Bring a large pan of salted water to the boil. Add the cauliflower florets and blanch for 4–5 minutes until just tender but still holding their shape. Drain thoroughly and pat dry with a clean tea towel — excess moisture will make the gratin watery.
3. Arrange the blanched cauliflower in the prepared baking dish.
4. In a jug or bowl, whisk together the double cream, eggs, Dijon mustard, garlic powder, smoked paprika, half the grated cheddar, and half the gruyère. Season generously with salt and pepper.
5. Pour the cream mixture evenly over the cauliflower, making sure it gets into the gaps between florets.
6. Scatter the remaining cheddar and gruyère over the top to form a cheese crust.
7. Bake in the preheated oven for 28–32 minutes, until bubbling at the edges and deep golden brown on top.
8. Remove from the oven and allow to rest for 5 minutes before serving. Garnish with fresh thyme or chives if using.

Nutrition Per Serving

Fasting Compatibility

This gratin is ideal for 16:8 or 18:6 eating windows as a satisfying main course. The high fat content from cream and cheese means it digests slowly, keeping you full well into the next fasting window. It's also excellent as an OMAD meal alongside a protein such as grilled chicken or steak. Suitable for keto, carnivore-adjacent, and grain-free protocols.

Related Recipes

• Keto almond flour pancakes with butter
• Keto egg salad with bacon and avocado
• Stuffed bell peppers with ground turkey and cauliflower rice

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.