Triple Cheese Smashed Cauliflower Bites (Low Carb, Keto)

There must be something in the air, because lately I’ve been on real party food appetizer kick. Last weekend I made this creamy crockpot jalapeno popper dip, and now I’m all about these cheesy smashed cauliflower bites.

Keto Cauliflower Cheese Bites

I’m sure you’re aware that everyone and their mother is following (or at least attempting to follow) the keto diet these days. I’m one of the few people I know who isn’t, however, if you’re sticking to a keto diet, you’ll be happy to know that these triple cheese smashed cauliflower bites are low-carb, keto-friendly and downright delicious.

And because I’m part busy-mom, part sometimes-lazy-cook, these cheesy smashed cauliflower bites are super easy to make. They can be served as a side dish for dinner, but they also make a great party food appetizer.

I like to serve these with this finger-licking garlic mayo dipping sauce, but they also go well with sriracha or even BBQ sauce (but honestly, try them first with the garlic mayo sauce – you won’t be disappointed!)

The recipe below uses one head of cauliflower, however you can easily double or triple the recipe depending on how many servings you’d like.

Triple Cheese Smashed Cauliflower Bites

Cauliflower Bites Ingredients

  • 1/2 teaspoon salt
  • 1 head cauliflower, rinsed and leaves removed
  • 4 tablespoons olive oil
  • 1 tablespoon garlic, minced
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried oregano
  • 1 cup Italian blend cheese, grated (I used parmesan, asiago, romano)


1. Heat oven to 425 degrees fahrenheit

2. Trim the cauliflower with a paring knife to separate into individual florets.

Cauliflower Cheese Bites Keto 13. In a large pan, add salt and 2 quarts of water.  Bring to a boil.

4. Place the cauliflower into the water and bring the water back to a boil. Reduce heat to medium and simmer for 4 minutes. Cauliflower should pierce easily with a knife without being mushy.  It won’t be fork tender, so don’t cook it too long.

Cheesy Smashed Cauliflower Bites Process 2

5. Drain the cauliflower and place individual florets on a baking sheet lined with parchment paper.

Smashed Cauliflower Bites Keto

6. Use the bottom of a coffee mug or heavy glass to press the cauliflower down into flatter bites about 1/2 inch thick.

Cauliflower Bites Cheese Keto

7. In a small bowl, add the oil, garlic, pepper, basil, thyme, and rosemary. Stir to combine.

Smashed Cauliflower Cheese Bites

8. Use a pastry brush, to apply the oil mixture onto the cauliflower.

Smashed Cauliflower Cheese

9. Sprinkle the cauliflower with cheese.

Keto Cauliflower Cheese Bites

10. Bake at 425 for 15 minutes.  Rotate the pan and bake for another 10 – 15 minutes or until cheese is deep golden brown.

11. Serve warm with the dipping sauce.

Keto Smashed Cauliflower Cheese Bites

Keto Cauliflower Bites - made with triple cheese, these smashed cauliflower bites are keto, low carb and gluten free

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Hi I'm Ashli. I'm work-at-home mom of one who loves being outdoors, reading, running, exploring Japan (where I currently live) and teaching other moms how to make money online.

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