Roasted Garlic Cauliflower Dip (Keto-Friendly & Real Good)

Let’s say you’re watching carbs, but you still want to sit down with something warm and creamy while everyone else is face-first in chips and queso. This dip is the answer. Made with roasted cauliflower, mellow roasted garlic, and a few pantry basics, it’s thick, savory, and low-carb without feeling like a compromise.

What this Keto Roasted Garlic Cauli Dip Tastes like

Think of the comfort of mashed potatoes mixed with the flavor punch of roasted garlic, blended into a creamy spreadable dip. You can eat it with raw veggies, keto crackers, or just a spoon. No shame in that.

Ingredients (serves about 4-6)

• 1 medium head of cauliflower (about 600g), cut into florets
• 1 whole head of garlic
• 3 tablespoons olive oil (divided)
• ¼ teaspoon salt (plus more to taste)
• ½ teaspoon black pepper
• ⅓ cup sour cream (or full-fat Greek yogurt)
• 2 tablespoons cream cheese (room temp)
• ¼ cup grated Parmesan cheese
• Optional: pinch of smoked paprika or chili flakes

Tools you’ll need

• Baking sheet
• Blender or food processor
• Foil
• Knife
• Mixing bowl
• Spatula or spoon

Step-by-Step: How to Make this Roasted Garlic Cauli Dip 

Step 1: Roast the garlic

Grab your whole head of garlic. Don’t peel it. Just slice the very top off so you can see a little bit of the cloves peeking through.

Drizzle about 1 teaspoon of olive oil over the exposed cloves, wrap the whole thing in foil, and stick it in a 400°F (200°C) oven. Let it roast for 35–40 minutes. It’s ready when the cloves are soft and smell sweet instead of sharp.

Pro tip: roast two heads while you’re at it. Use the extra for smearing on toast, mixing into butter, or eating straight like a savage.

Step 2: Roast the cauliflower

While the garlic is doing its thing, toss your cauliflower florets with 2 tablespoons olive oil, ¼ tsp salt, and ½ tsp black pepper. Spread them out on a baking sheet—don’t crowd them or they’ll steam, not roast.

Roast for 25–30 minutes, flipping halfway. They should get golden edges and feel tender all the way through. No raw crunch left.

If they’re still pale after 30 minutes, leave them in for a few more minutes. You want some browning—it adds flavor.

Step 3: Blend it up

Once your cauliflower and garlic are both done and slightly cooled, it’s time to blend.

Squeeze the roasted garlic cloves out of their skins straight into a food processor or blender. Add your roasted cauliflower, sour cream, cream cheese, and Parmesan.

Blend until smooth. If it’s too thick, add a splash of warm water or a little more sour cream. You want it creamy and scoopable, not runny.

Taste it. Add more salt, pepper, or even a pinch of paprika or chili flakes if you’re feeling spicy.

Step 4: Serve or store

Scoop the dip into a bowl. Top it with a swirl of olive oil and a pinch of paprika if you want it to look fancy.

Serve warm or at room temperature. It gets thicker as it cools, so give it a stir before serving.

If you made it ahead, just reheat it gently in a skillet or microwave and stir it up before serving.

What to Eat It With (Keto-Friendly)

• Celery, cucumber, or bell pepper strips
• Pork rinds (yep, it works)
• Keto seed crackers
• Cheese crisps
• Spoon. Just straight up.

Notes (What I Learned)

• Garlic roast time matters. Undercooked garlic will taste sharp and ruin the whole dip. Wait until it’s truly golden and soft.
• Cauliflower releases moisture. If your dip comes out watery, it’s likely the cauliflower steamed instead of roasted. Use a hot oven and spread it out.
• No cream cheese? Use extra sour cream or a bit of heavy cream to smooth it out.
• Want it dairy-free? Skip the cream cheese and Parmesan. Use mayo or avocado oil-based vegan alternatives. Still tastes good, just less rich.

Can You Make It Ahead?

Yes, and it actually tastes better after a day. Store it in a sealed container in the fridge for up to 4 days. Reheat gently and stir before serving. Add a splash of warm water if it thickens too much.

Freezer Tip

You can freeze this, but the texture might change a bit when thawed. To fix it, warm it up slowly and re-blend or whisk until smooth again. Best for leftovers, not for impressing guests.

Conclusion

Look, cauliflower isn’t winning any “most glamorous vegetable” awards. But roasted right, and mixed with garlic and cheese? It turns into something kind of perfect. This dip is rich, real-food satisfying, and doesn’t mess with your carbs.

It’s one of those recipes you start making just for snacks, and then it ends up on your meal prep rotation, spread on eggs, or layered into lettuce wraps. And yes, even the folks who “don’t like cauliflower” eat it. They just don’t know it yet.

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