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Keto BBQ Cauliflower Baked Beans Recipe

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This smoky BBQ cauliflower bake tastes just like baked beans without the carbs. It’s rich, sticky, full of flavor, and perfect for anyone on a keto diet or cutting sugar. No beans, no guilt—just pure comfort food made simple.

Ingredients

Veggies:

  • 1 large head cauliflower (chopped small)

  • 1 small onion, chopped

  • 2 garlic cloves, minced

Sauce:

  • ¾ cup sugar-free ketchup

  • 2 tbsp tomato paste

  • 1 tbsp yellow mustard

  • ¼ cup apple cider vinegar

  • 3 tbsp allulose or erythritol

  • 2 tbsp Worcestershire sauce or coconut aminos

  • 1 tsp liquid smoke

  • 1 tsp smoked paprika

  • ½ tsp black pepper

  • ½ tsp salt

  • Pinch chili powder or cayenne (optional)

Optional:

  • 4 slices bacon, chopped

  • 1 tbsp butter

  • Dash of hot sauce

Instructions

  1. Chop cauliflower into bean-sized pieces. Steam or microwave until tender (not mushy), about 5-7 mins. Drain well.

  2. Cook bacon in a skillet (if using), then set aside. Use the grease to sauté onion until soft. Add garlic and cook 30 seconds.

  3. Mix all sauce ingredients in a pan. Simmer 5-10 mins on low until thickened.

  4. In a large bowl, combine cauliflower, cooked onion, garlic, and bacon. Pour sauce over and mix well.

  5. Pour into greased baking dish. Bake at 375°F (190°C) for 25-30 mins until bubbly and browned. Broil last 3 mins if you want a crust.

Notes

  • Roasting the cauliflower first gives more flavor.

  • Add chopped brisket or sausage to make it a full meal.

  • Store leftovers in fridge 4-5 days or freeze in batches.

Please note: The recipe or ingredients shown in the video might vary slightly from what’s listed here. Use the video as an illustration, but for the best results, you might want to stick to the recipe provided in this article.

Nutrition

Find it online: https://www.wellnesswarrior.org/keto-bbq-cauliflower-baked-beans/