Cheesy Keto Shrimp and Cauliflower Bake

This cheesy keto shrimp and cauliflower bake is a rich, comforting casserole with tender shrimp, roasted cauliflower, and a decadent blend of sharp cheddar, Gruyère, mozzarella, and Parmesan. Baked until golden and bubbly, it delivers a creamy center, a slightly crisp cheesy top, and perfectly cooked shrimp for a hearty yet light low-carb meal that feels truly indulgent while staying strictly keto-friendly.

Course Casserole, Dinner, Main Course

Cuisine American

Keyword bake, Casserole, Cauliflower, Cheese, gluten free, keto, low-carb, Shrimp

Prep Time 20

Cook Time 30

Total Time 50

Servings servings

Calories 540kcal

Equipment

Large Pot
Colander
large skillet
Mixing bowl
Whisk
9x13-inch Baking Dish
Cutting board
Chef's knife
measuring cups
measuring spoons
Oven

Ingredients

For the cauliflower and shrimp

1 head cauliflower, cut into bite-size florets
1 1/2 pounds raw shrimp, peeled and deveined (medium or large)
2 tablespoons olive oil
1 teaspoon fine sea salt divided
1/2 teaspoon black pepper divided

For the creamy cheese sauce

3 tablespoons unsalted butter
4 cloves garlic, minced
1 1/2 cups heavy whipping cream
4 ounces cream cheese, softened and cubed
1 teaspoon smoked paprika
1/4 teaspoon cayenne pepper optional, for heat
1 teaspoon onion powder
1/4 teaspoon ground nutmeg optional, for warmth

Cheese blend

1 1/2 cups shredded sharp cheddar cheese divided
1 cup shredded Gruyère cheese
1 cup shredded mozzarella cheese
1/2 cup grated Parmesan cheese divided

Optional garnish

2 tablespoons fresh parsley, chopped for serving

Instructions

Preheat the oven to 400°F and lightly grease a 9x13 inch baking dish with butter or olive oil.
Bring a large pot of salted water to a boil, add the cauliflower florets, and cook just until crisp tender, about 3 to 4 minutes, then drain well and let steam dry in the colander.
Pat the shrimp dry with paper towels, place them in a bowl, toss with olive oil, and season with about half of the salt and half of the black pepper, then set aside while you prepare the sauce.
Melt the butter in a large skillet over medium heat, add the minced garlic, and cook until fragrant, about 1 minute, stirring constantly to avoid browning.
Pour in the heavy whipping cream, add the cream cheese cubes, smoked paprika, cayenne pepper, onion powder, nutmeg, and the remaining salt and black pepper, then whisk until the cream cheese is fully melted and the sauce is smooth and slightly thickened, about 3 to 5 minutes.
Remove the skillet from the heat and stir in 1 cup of the shredded sharp cheddar, all of the Gruyère, 1/2 cup of the mozzarella, and 1/4 cup of the Parmesan until the cheeses are melted and the sauce is rich and creamy.
Spread the drained cauliflower florets evenly in the prepared baking dish, then scatter the seasoned raw shrimp over the cauliflower in an even layer.
Pour the hot cheese sauce evenly over the cauliflower and shrimp, using a spatula to gently nudge the sauce into the gaps so everything is well coated but the shrimp remain in a single layer.
In a small bowl combine the remaining 1/2 cup shredded sharp cheddar, the remaining 1/2 cup mozzarella, and the remaining 1/4 cup grated Parmesan, then sprinkle this cheese mixture evenly over the top of the casserole.
Bake the casserole uncovered for 15 to 18 minutes, until the shrimp are opaque and just cooked through, the edges are bubbling, and the top is melted and lightly golden.
If you prefer a deeper golden crust, place the dish under the broiler for 1 to 2 minutes, watching closely to prevent burning, then remove from the oven and let it rest for 5 to 10 minutes to set slightly.
Garnish the bake with chopped fresh parsley, then spoon into bowls and serve warm as a rich, low carb main course.

Notes

For the best texture, avoid overcooking the cauliflower during the initial boil so it stays tender but not mushy after baking. If using frozen cauliflower, thaw it completely and pat it very dry before cooking to prevent a watery sauce. You can prep the entire casserole up to the point of baking, cover tightly, and refrigerate for up to 24 hours, then bake straight from the fridge, adding a few extra minutes as needed until hot and bubbly. Leftovers reheat well in a 300°F oven until warmed through or gently in the microwave at reduced power. To keep the dish strictly keto, skip any breadcrumb toppings and instead rely on the Parmesan and cheese blend for a naturally crisp, golden crust.

Nutrition