Cauliflower Jalapeño Popper Casserole
Cauliflower Jalapeño Popper Casserole is a low-carb, keto-friendly twist on the classic jalapeño popper appetizer. Instead of deep-fried peppers, this casserole uses roasted cauliflower as the base, layered with creamy cheese, spicy jalapeños, and crispy toppings. It’s the perfect dish for game day, family dinners, or as a satisfying snack with bold flavors and a gooey, cheesy center.
What Is Cauliflower Jalapeño Popper Casserole?
This casserole is a baked dish featuring roasted cauliflower florets mixed with a creamy, cheesy filling and spiced with diced jalapeños. Topped with extra cheese and optional crispy toppings like bacon or almond flour, it delivers the flavor of jalapeño poppers in a healthier, low-carb format.
Servings and Timing
Serves: 4–6
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Ingredients
1 medium head cauliflower, cut into small florets
4 ounces cream cheese, softened
½ cup sour cream
1 cup shredded cheddar cheese, divided
½ cup shredded mozzarella cheese
2–3 jalapeños, seeded and diced (adjust for heat preference)
2 cloves garlic, minced
½ teaspoon smoked paprika
¼ teaspoon black pepper
¼ teaspoon salt
Optional toppings: cooked and crumbled bacon, chopped green onions, crushed pork rinds or almond flour for extra crunch
Instructions
Preheat Oven
Preheat your oven to 400°F (200°C). Grease a 9×9-inch baking dish or similar oven-safe dish.
Prepare the Cauliflower
Steam or roast the cauliflower florets until tender but still slightly firm, about 5–7 minutes if steaming or 15 minutes if roasting. Pat dry to remove excess moisture.
Make the Filling
In a mixing bowl, combine softened cream cheese, sour cream, ½ cup cheddar, ½ cup mozzarella, diced jalapeños, garlic, smoked paprika, salt, and pepper. Mix until smooth and well incorporated.
Assemble the Casserole
Add the cooked cauliflower to the cheese mixture and stir until evenly coated. Transfer the mixture to the prepared baking dish. Sprinkle the remaining cheddar and mozzarella over the top. Add optional toppings like crumbled bacon or almond flour if desired.
Bake
Bake in the preheated oven for 20–25 minutes, or until the top is golden and bubbly. For extra crispiness, broil for an additional 1–2 minutes, watching carefully to avoid burning.
Serve
Allow the casserole to cool slightly for 5 minutes before serving. Garnish with chopped green onions or extra jalapeño slices if desired. Serve warm as a side dish, appetizer, or main course.
Notes
Use fresh jalapeños and adjust the quantity according to your preferred spice level.
For creamier results, use full-fat cream cheese and sour cream.
Patting the cauliflower dry after steaming or roasting helps prevent a watery casserole.
Optional toppings like crushed pork rinds or almond flour add a nice crunch without extra carbs.
Variations
Extra Spicy
Add more jalapeños or include a few dashes of hot sauce in the filling.
Vegetarian
Skip the bacon and add extra vegetables like diced bell peppers or mushrooms.
Cheese Lovers
Increase the cheese amount or use a mix of sharp cheddar, Monterey Jack, and pepper jack for extra flavor.
Low-Fat Version
Use reduced-fat cream cheese and sour cream, though the casserole will be less creamy.
Jalapeño Popper Muffins
Portion the mixture into a greased muffin tin for individual servings. Bake 18–20 minutes at 400°F (200°C).
Storage
Refrigerator: Store leftovers in an airtight container for up to 4 days.
Freezer: Freeze in a freezer-safe container for up to 2 months. Thaw overnight in the fridge before reheating.
Reheating
Oven: Reheat at 350°F (175°C) for 10–15 minutes until warmed through.
Air Fryer: 325°F (160°C) for 5–7 minutes works well for retaining crispiness.
Microwave: Heat in 1–2 minute intervals until hot, though topping may soften.
FAQs
Can I use frozen cauliflower?
Yes, but thaw completely and pat dry to remove excess moisture before assembling the casserole.
Can I make this keto-friendly?
Yes, this recipe is low-carb and keto-friendly, especially with almond flour or crushed pork rind toppings.
Can I add other vegetables?
Yes, bell peppers, zucchini, or broccoli can be added for more variety.
How spicy is this casserole?
The heat depends on the number of jalapeños used. Remove seeds to reduce spice, or leave some in for extra kick.
Can I make it ahead of time?
Yes, assemble the casserole and refrigerate for up to 24 hours before baking.
Final Thoughts
Cauliflower Jalapeño Popper Casserole is a cheesy, spicy, and satisfying dish that brings all the flavors of jalapeño poppers in a healthier, low-carb package. Perfect for weeknight dinners, game-day snacks, or potlucks, it’s creamy, crunchy, and packed with flavor. With endless variations and easy customization, this casserole is sure to become a staple in your keto and low-carb recipe collection.
Cauliflower Jalapeño Popper Casserole
Ingredients
- 1 medium head cauliflower cut into small florets
- 4 oz cream cheese softened
- ½ cup sour cream
- 1 cup shredded cheddar cheese divided
- ½ cup shredded mozzarella cheese
- 2 –3 jalapeños seeded and diced (adjust for heat)
- 2 cloves garlic minced
- ½ tsp smoked paprika
- ¼ tsp black pepper
- ¼ tsp salt
- Optional toppings: cooked and crumbled bacon chopped green onions, crushed pork rinds or almond flour
Instructions
- Preheat oven to 400°F (200°C) and grease a 9×9-inch baking dish.
- Steam or roast cauliflower until tender but slightly firm (5–7 minutes steaming or 15 minutes roasting). Pat dry.
- In a bowl, mix cream cheese, sour cream, ½ cup cheddar, ½ cup mozzarella, jalapeños, garlic, smoked paprika, salt, and pepper until smooth.
- Add cauliflower and stir to coat evenly. Transfer to the prepared dish. Sprinkle remaining cheese and optional toppings on top.
- Bake 20–25 minutes until golden and bubbly. Broil 1–2 minutes for extra crispiness if desired.
- Cool 5 minutes before serving. Garnish with green onions or jalapeño slices.
