Cauliflower Blue Crab Au Gratin

Cauliflower Blue Crab Au Gratin is an excellent companion to any main dish or can be a meal all by itself! The cheese and crab make this a protein rich dish!

Low-carb comfort food

Looking for something that tastes like comfort food without the guilt?  Cauliflower is a fibrous vegetable loaded with nutrients, including calcium, potassium, and magnesium. 

One small head of cauliflower (approx. 4″ dia./265 g) contains just 13.2 grams of carbohydrates.  The same 265 grams of potatoes hails a whopping 34.4 grams of carbohydrates.

While carbohydrates are NOT the enemy and the human body needs them to function correctly, if you are looking to cut carbs cauliflower is a great alternative to potatoes!  

 

What makes this so delicious?

Cauliflower is a very versatile vegetable. It can be steamed, pureed, roasted, grilled, or eaten raw.  Adding the cheese gives it additional flavor and adds protein to the dish.  Topping it with lumps of delicious blue crab and a dash of Old Bay Seasoning makes this total comfort food with all the nutrients!
 

Favorite ingredient brands

This gluten-free dish consists of 4 simple ingredients:

1 small head of cauliflower

6-8 ounces of Jumbo Lump crabmeat

Old Bay Seasoning

Tillamook Spicy Mexican Blend

 

cauliflower crab au gratin ingredients

 

         

 

Depending on your taste, you can add as much or as little crab as you like.  Don’t be afraid to experiment with the ingredients.  

Cauliflower Blue Crab Au Gratin
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Cauliflower Blue Crab Au Gratin

Recipe by Nicole IrishCourse: SidesDifficulty: Easy
Servings

4

servings
Prep time

10

minutes
Cooking time

40

minutes
Total time

50

minutes

This cheesy low calorie dish is an excellent companion to any main dish or can be a meal all by itself! The cheese and crab make this a protein rich dish. Substituting cauliflower for the traditional potatoes makes this a light and delicious dish without the guilt!

Ingredients

  • 1 Small head cauliflower, cut into florets

  • 12 ounces Mexican cheddar blend (Tillamook Spicy Mexican Blend)

  • 8 ounces Jumbo lump crabmeat

  • Old Bay Seasoning

Directions

  • Preheat the oven to 350 degrees F (175 degrees C). Grease a 10x6-inch baking dish. (Tip: if you are using a larger head of cauliflower, you will need to use a larger baking dish)
  • Steam cauliflower for 10 minutes. (Tip: use steamer insert over saucepan of water filled halfway) Add cauliflower, cover, and steam for 10 minutes or until tender.
  • Place steamed cauliflower in the prepared baking dish; sprinkle cheese over cauliflower and fold until all cauliflower is covered with cheese.
  • Combine cheesy cauliflower mix with crabmeat by gently folding trying not to break lumps apart.
  • Bake in the preheated oven until cheese is melted and browned, about 25 minutes.
  • Season to taste with Old Bay

Notes

  • You can easily substitute the cauliflower with another vegetable such as broccoli, brussel sprouts, or mushrooms.

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