Keto Black Pepper Cauliflower is a savory and spicy meal without high-carb content. We make this meal with several ingredients, such as olive oil, cauliflower florets, black pepper, chili flakes, butter, salt, parsley, and garlic. These are all simple and basic products that you might have in your home kitchen, or you can also find them at food markets. This meal has 120 kcal of calories and four grams of net carbs in one cup of a portion. This dish is perfect for preparing in only twenty to twenty-five minutes over the stovetop. Keto Black Pepper Cauliflower is ideal for brunch, lunches, snacks, appetizers, gatherings, and dinners. This dish stores properly in the freezer for almost twenty to thirty days. Serve this black pepper cauliflower with roast chicken, zucchini noodles, or avocado slices.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATISTICAL OVERVIEW:
- Diet: Keto
- Cuisine: International
- Prep duration: 10 minutes
- Calories: 120 kcal
- Course: Side Dish
- Cook time: 15 minutes
- Single portion size: 1 cup
- Cooking mode: Stove-top
- Total servings: 2–3
- Difficulty level: Easy
- Total time: 25 minutes
TOOLS:
- Frying pan
- Spatula
- Knife
- Measuring spoons and cups
- Cutting board
- Mixing bowl
INGREDIENTS:
- 2 cups cauliflower florets
- 1 tbsp olive oil
- Garlic, 2 cloves
- ½ tsp salt
- 1 tbsp unsalted butter
- One tsp of black pepper
- ¼ tsp chili flakes
- 1 tbsp fresh parsley, chopped
INGREDIENT NOTES:
CAULIFLOWER:
- Cauliflower will include lower net carbs and fiber in your dish. Use broccoli or cabbage as an alternative to it.
BLACK PEPPER:
- Adding black pepper to your dish will give a spicy flavor. This will also be the main item to use in your recipe. Chili flakes or white pepper can be an alternative solution for you to utilize.
CHILI FLAKES:
- Chili flakes will not add carbs or sugar to your dish. This ingredient will include a spicy taste in your dish. Use smoked chilli powder or cayenne pepper as a substitute.
OLIVE OIL:
- The taste of your dish will become better with the addition of olive oil. This item will also give you nutrition in your meal. Another idea for your use can be avocado oil. Do not use seeds or vegetable oil to make your recipe.
PARSLEY:
- Use parsley to make your recipe aromatic and fresh. Try not to use dry ones because they can affect cauliflowers taste. Chives or cilantro can also be options for your dish.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- We rinse and completely dry the cauliflower florets, make equal size for even cooking.
- Lightly warm the skillet and add the butter and olive oil to it, and heat them till the butter melts properly, and it starts to bubble.
- Then, we include the cauliflower florets in the pan.
- Continue to stir them till the oil and butter mixture covers them fully.
- We put the garlic powder, salt, and black pepper on the florets, stir them properly to perfectly mix.
- Cook till the cauliflower gets tender, yet has crispy edges, for twelve minutes.
- Before eating, sprinkle some fresh parsley.
TIPS:
- You can adjust the black pepper amount for a spicy taste to your liking.
- We utilize a big skillet to make crispy corners and ensure uniform cooking.
- Before sautéing, place the cauliflower in the oven and roast it for seven minutes.
- Don’t cook it for a long time, as it will get soggy and it will lose its crunchiness.
SERVING SUGGESTIONS:
MAIN MEAL:
- Grilled chicken
- Pan-seared salmon
- Garlic butter shrimp
DINNERS:
- Ribeye steak
- Lamb chops
- Roast chicken
LOW-CARB BOWL:
- Avocado slices
- Sautéed spinach
- Soft-boiled egg
LIGHT LUNCH:
- Lettuce wraps
- Zucchini noodles
EXTRAS & DIPS:
- Garlic aioli
- Sour cream
- Herb butter
STORAGE INFORMATION:
FRIDGE:
- Place it in a closed dish & store it for three days.
FREEZER:
- Before storing, blanch the cauliflower for twelve minutes. Then store the cooked cauliflower for almost 20-30 days.
FAQs:
May I add spices?
- Yes, you can include a small amount of cayenne or chili flakes in high quantities.
Will I utilize the frozen cauliflower?
- Sure, you can use it, but properly defrost it first, and completely dry it before using.
Is this dish good for a paleo diet?
- Yes, since each and every element that we use to make this dish is perfect for paleo.
Could I make this meal in the oven?
- Sure, you can roast it for twenty minutes at 400 degrees F with the seasoning & oil.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS:
Calories: 120 kcal
Sodium: 220 mg
Net carbs: 4 g
Fiber: 2 g
Sugar: 2 g
Fats: 10 g
Proteins: 3 g
Total carbs: 6 g
Portion size: 1 cup