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High-Protein, Low-Carb Cheesy Rice Bake

Updated on 3 min read
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Quick Description
A savory, creamy, and cheesy rice bake with a crispy golden top. This high-protein, low-carb version swaps out traditional rice for cauliflower rice, keeping it light yet indulgent. Perfect for a low-carb side dish or a comforting meal on its own.

Servings & Timing

  • Servings: 4
  • Prep Time: 10 minutes
  • Bake Time: 25–30 minutes
  • Total Time: ~35–40 minutes

Ingredients List

  • 2 cups cauliflower rice (low-carb rice substitute)
  • 1 cup shredded cheddar cheese (for richness and protein)
  • 1/2 cup cream cheese, softened (adds creaminess)
  • 2 large eggs (high-protein binder)
  • 1/4 cup unsweetened almond milk (or preferred milk alternative)
  • 1/4 teaspoon garlic powder (for flavor)
  • 1/4 teaspoon onion powder (optional, for extra flavor)
  • Salt and pepper to taste
  • 1/2 cup parmesan cheese (for topping and crispy texture)

Step-by-Step Instructions

  1. Preheat the oven: Preheat your oven to 375°F (190°C). Grease a baking dish or individual ramekins.
  2. Prepare the cauliflower rice: If using frozen cauliflower rice, microwave it according to the package directions and then squeeze out excess water. If using fresh cauliflower rice, sauté it in a pan for 5–7 minutes until tender. Set aside to cool slightly.
  3. Mix the ingredients: In a large mixing bowl, combine the cauliflower rice, shredded cheddar cheese, cream cheese, eggs, almond milk, garlic powder, onion powder, salt, and pepper. Mix well until all ingredients are combined.
  4. Transfer to baking dish: Spoon the mixture into your prepared baking dish or ramekins. Spread evenly to ensure it bakes uniformly.
  5. Top with parmesan: Sprinkle the parmesan cheese evenly over the top for that crispy, golden finish.
  6. Bake: Bake for 25–30 minutes, or until the top is golden brown and the dish is set.
  7. Cool and serve: Let the casserole cool for a few minutes before serving.

Serving Suggestions

This cheesy cauliflower rice bake is perfect as a side dish to grilled chicken, steak, or as a standalone meal. Add a side of vegetables or a light salad for a complete meal.

Storage

Store leftovers in an airtight container in the fridge for up to 4 days. You can also freeze the bake for up to 2 months. To reheat, microwave or bake at 350°F (175°C) until warmed through.

Tips & Variations

  • Extra Protein: Add cooked chicken or turkey breast into the mixture for a complete high-protein meal.
  • Cheese Variations: Feel free to experiment with other cheeses like mozzarella or gouda for different flavors.
  • Vegan Option: Use dairy-free cheese and replace eggs with a flax or chia egg for a plant-based version.

Nutritional Information (per serving)

  • Calories: 220
  • Protein: 18g
  • Carbs: 6g
  • Fat: 18g
  • Fiber: 3g

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