Italian cuisine is known for its indulgent pasta dishes, but for those following a ketogenic diet or looking to reduce their carbohydrate intake, traditional pasta is off the menu. Enter the innovative and delightful Keto Cauliflower Ziti—a dish that promises all the hearty flavors of a classic Italian meal without the carb overload.
Whether you’re a seasoned keto dieter or simply curious about a healthier alternative to your favorite pasta dishes, this recipe is a must-try.
The Rise of Keto Cuisine
The ketogenic diet, which emphasizes high fat, moderate protein, and low carbohydrate intake, has surged in popularity due to its effectiveness in weight loss and energy management.1
Keto-friendly alternatives to starchy favorites have become a staple in many households. Cauliflower stands out as a versatile substitute, perfect for transforming into delicious, guilt-free versions of dishes like pizza, mashed potatoes, and now ziti.
Nutritional Benefits & Adaptability
This recipe is not only friendly for keto followers but also an excellent way for anyone to incorporate more vegetables into their diet. Cauliflower is a low-calorie vegetable rich in vitamins C, K, and B6, and it has a high fiber content, which is crucial for digestive health.2
The versatility of this dish allows for easy modifications to cater to other dietary needs, such as substituting dairy-free cheeses or incorporating different types of ground meat or vegetarian alternatives.
Keto Cauliflower Ziti
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 onion chopped
- 2 cloves garlic minced
- 1 pinch red pepper flakes
- 1 pound lean ground beef
- 2 tablespoons tomato paste
- 1 teaspoon oregano
- 28 oz can crushed tomatoes
- 1 cauliflower cut into florets
- 2 cups ricotta cheese
- 2 cups mozzarella cheese shredded
- ½ cup Parmesan cheese shredded
- Salt and pepper to taste
Instructions
- Preheat your oven to 375°F (190°C).
- Blanch the cauliflower in boiling water for 3 minutes, then drain.
- In a skillet, heat olive oil over medium heat and cook the onion until softened. Add garlic and red pepper flakes, cooking for an additional minute.
- Add the ground beef, seasoning with salt and pepper, and cook until browned.
- Stir in tomato paste and oregano, cook for 2 minutes, then add crushed tomatoes and simmer for 15 minutes.
- Combine the meat sauce with the blanched cauliflower, mixing well.
- In a 9×13 baking dish, layer half the cauliflower mixture, top with half of each cheese, then repeat the layers.
- Bake for 25 minutes or until the cheese is golden and bubbly.
Nutrition
Source:
- https://www.ncbi.nlm.nih.gov/books/NBK499830/
- https://www.verywellfit.com/cauliflower-nutrition-facts-calories-and-health-benefits-4115070
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Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.