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Home » Recipes » Appetizers

Loaded Cauliflower Nachos

by Oscar Chimenti, Last Modified: June 29, 2022 This post may contain affiliate or sponsored links. See the Disclosure Policy linked in my footer.

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Cauliflower nachos topped with taco meat, salsa, sour cream and green onions

These Loaded Cauliflower Nachos are roasted in the oven and topped with melty cheese, taco meat, salsa and sour cream. Just like the usual nachos but with crispy roasted cauliflower that will leave you wanting more.

cauliflower nachos on a sheet pan

I was inspired to make these nachos after making my Keto Crack Chicken recipe as I felt it was similar to nachos as it used a lot of the same toppings.

Nachos are the perfect appetizer or I can eat these as a meal. The added taco meat makes you feel like you are having a meal.

Jump To:
  • 🥘 Ingredient notes
  • 👨🏻‍🍳 Steps by step instructions
  • 🍴 More appetizers you might enjoy
  • 📋 Substitutions and Variations
  • ⏲️ How to store leftovers
  • 👨🏻‍🍳 Top tip
  • ♨️ Serving suggestions
  • 💭 Frequently asked questions
  • 🍽 Other recipes you may like
  • Loaded Cauliflower Nachos
  • 🌡️ Food safety

🥘 Ingredient notes

Made with taco meat, sharp cheddar cheese, creamy sour cream and chunky salsa, these nachos will be a crowd pleaser even without the nacho chips. A healthier option without the carbs.

  • Cauliflower: roasted in the oven until tender and crispy to give more of a nutty and sweet flavour.
  • Taco Meat: browned ground beef with a touch of chili powder quickly made on the stovetop.
  • Sour Cream: tart and tangy with a thick creaminess, a must for nachos.
  • Chunky Salsa: savoury and zesty, use spicy, medium or mild
JOI Almond Nutbase

👨🏻‍🍳 Steps by step instructions

How to make the Loaded Cauliflower Nachos

STEP 1: Brown the ground beef in a medium frying pan, add chili powder and water and allow to simmer until water is evaporated. Remove from stove top and allow to cool.

browning taco meat on stove and adding spoon of chili powder

STEP 2: Preheat oven to 425°F

STEP 3: Cut, trim and wash the head of cauliflower. Cutting the cauliflower with sharp flat edges to allow more contact with the sheet pan for more browning.

Cut and clean cauliflower
  • STEP 4: Add the cauliflower to a large bowl and toss with olive oil, chili powder, garlic powder, cumin and salt and pepper.
tossing the cauliflower in a large bowl

STEP 5: Place the cauliflower on a sheet pan and bake at 425°F for 20 minutes, toss and bake another 5 minutes. I didn't use parchment as I like the contact with the pan to create crispy edges to the cauliflower.

adding cauliflower to a sheet pan

STEP 6: Once cooked remove from oven but leave the oven on. Push the cauliflower to the centre of the baking pan and top with ground meat and cheddar cheese. Place back in the oven for 5 minutes until the cheese melts.

cauliflower in centre of sheet pan topped with taco meat and shredded cheddar cheese
BEFORE GOING INTO THE OVEN
roasted cauliflower with melted cheese and taco meat

STEP 7: Remove from oven and allow to cool for a couple minutes. Top with salsa, sour cream, sliced green onions and more shredded cheddar if desired.

loaded cauliflower nachos on a sheet pan

🍴 More appetizers you might enjoy

  • Keto PF Changs Lettuce Wraps
  • Air Fryer Bacon Wrapped Jalapeño Poppers
  • Air Fryer Butternut Squash
  • Low Carb Pizza Bowl

📋 Substitutions and Variations

Nachos can be topped with a variety of ingredients. Here are a few that I think would go well with a cauliflower base.

  • Lettuce - shredded lettuce like iceberg lettuce would go well on top of these nachos. Just make sure the nachos have cooled, because nobody likes soggy lettuce.
  • Jalapenos - spice it up and add some jalapeno slices or any other spicy peppers
  • Guacamole - add some quac to these nachos and load up on that avocado
  • Fresh Cilantro - you either love or hate cilantro but adding some this fresh herb does lighten up these nachos while giving them that "mexican" feel.
  • Vegetarian - skip the taco meat and make these veggie nachos.... yum!

See this spicy instant pot chili recipe.

⏲️ How to store leftovers

Store any leftover in an airtight container in the fridge for up to 3 days. When ready to consume heat them up in the oven at 350°F for 10 minutes

👨🏻‍🍳 Top tip

Use an old sheet pan if you have one. Cauliflower may stick to the pan a bit to get those crispy edges and may scrape the sheet pan. Otherwise you can use parchment paper or spray the pan with cooking spray but cauliflower may not come out as crispy.

♨️ Serving suggestions

  • Margaritas: make it a mexican theme and serve these nachos with these Low Carb Margaritas
  • Appetizers: nachos go great with other appetizers like Cilantro Lime Chicken Wings or Crispy Air Fryer Green Beans
  • Salads: Serve with a fresh salad like this Panzanella Salad or a Chicken Ranch Cobb Salad

💭 Frequently asked questions

How do I make cauliflower nachos without getting soggy?

We make the cauliflower extra crispy so they can hold up to moisture. Plus we don't add the salsa or sour cream until after it has baked in the oven and cooled.

Can I use another low carb option rather than cauliflower?

Yes, pork rinds chips are a great option to use instead of cauliflower. Skip the cauliflower and simply toss the pork rinds on a parchment lined baking sheet, top with taco meat and cheese and place in the oven just until the cheese melts. Remove from oven and top with the nacho toppings.

🍽 Other recipes you may like

  • Sicilian Almond Cookies (Low Carb)
  • Thai Chicken Curry Pasta
  • Roasted Brussels Sprouts and Asparagus
  • Strawberry Goat Cheese Salad with a Balsamic Dressing
Cauliflower nachos topped with sour cream green onions and cheddar

Please comment, rate or review my recipe below!

cauliflot panwer nachos on a shee

Loaded Cauliflower Nachos

Oscar
These Loaded Cauliflower Nachos are roasted in the oven and topped with melty cheese, taco meat, salsa and sour cream. Just like the usual nachos but with crispy roasted cauliflower that will leave you wanting more.
5 from 42 votes
Print Pin This Recipe
Prep Time : 5 mins
Cook Time : 30 mins
Total Time : 35 mins
Course : Appetizer, Main Course
Cuisine : American, Mexican
Diet : Diabetic, Gluten Free
Servings : 8 people
Calories : 190

Equipment

  • Sheet Pan
  • Frying Pan

Ingredients
  

Taco Meat

  • ½ lb ground beef
  • 1 tablespoon chili powder
  • 1 cup water

Cauliflower

  • 1 large cauliflower
  • 3 tablespoon olive oil
  • 1 tablespoon chili powder
  • 1 teaspoon garlic powder
  • ⅛ teaspoon cumin
  • ⅛ teaspoon salt
  • ⅛ teaspoon black pepper
  • 1 cup shredded cheddar

Nacho Toppings

  • 3 tablespoon sour cream
  • 3 tablespoon chunky salsa
  • 3 green onions
Get the New E-bookCheck out Low Carb Comfort Food!

Instructions
 

Taco Meat

  • Brown the ground beef in a medium frying pan then add chili powder and water and allow to simmer until water is evaporated. Remove from stove top and allow to cool.

Cauliflower

  • Preheat oven to 425°F
  • Cut, trim and wash the head of cauliflower. Cutting the cauliflower with sharp flat edges to allow more contact with the sheet pan for more browning.
  • Add the cauliflower to a large bowl and toss with olive oil, chili powder, garlic powder, cumin and salt and pepper.
  • Place the cauliflower on a sheet pan and bake at 425°F for 20 minutes, toss and bake another 5 minutes. Parchment paper or cooking spray is optional.
  • Once cooked remove from oven but leave the oven on. Push the cauliflower to the centre of the baking pan and top with ground meat and cheddar cheese. Place back in the oven for 5 minutes until the cheese melts.

Nacho Toppings

  • Remove from oven and allow to cool for a couple minutes. Top with salsa, sour cream, sliced green onions and more shredded cheddar if desired.

Notes

A serving of Cauliflower Nachos is roughly 4g net carbs.  Depending on how much toppings you garnish the nachos with.  
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.
  • Use an old sheet pan if you have one. Cauliflower may stick to the pan a bit to get those crispy edges and may scrape the sheet pan. Otherwise you can use parchment paper or spray the pan with cooking spray but cauliflower may not come out as crispy.

This recipe card provides the basic details to make this recipe. For more information, questions or variations please review the content above the recipe card.

Updates and Revisions

If conflicting information between the video and recipe card, the recipe card will always have the most up to date information, ingredients and instructions.

Click here to add your own private notes.

Nutritional Information

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.

Calories: 190kcal | Carbohydrates: 7g | Protein: 11g | Fat: 14g | Fiber: 3g | Sugar: 2g
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🌡️ Food safety

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands after touching raw meat
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended
  • Use oils with high smoking point to avoid harmful compounds
  • Always have good ventilation when using a gas stove

See more food guidelines

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  • Diabetic Spaghetti Squash Fritters
  • BBQ Air Fryer Bacon Wrapped Chicken Skewers

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    Recipe Rating




  1. Eric

    February 13, 2022 at 11:21 am

    Anyone know how big the serving size is?

    Reply
  2. Ramona

    August 19, 2021 at 7:08 pm

    5 stars
    This was a heck of a delicious cauliflower recipe which I am saving to make again and again. Thanks for sharing.

    Reply
  3. Addie

    August 18, 2021 at 10:55 pm

    5 stars
    These nachos are packed with flavor! I love the use of cauliflower for extra veggies!

    Reply
  4. Kasey

    August 18, 2021 at 8:39 pm

    5 stars
    This was so delicious, I didn’t even miss the tortilla chips! I added cilantro and avocado after cooking and I’ll definitely be making again!

    Reply
  5. Sloan

    August 18, 2021 at 5:23 pm

    5 stars
    I love cauliflower and nacho! Such a winning combo!!

    Reply
  6. Jean

    August 17, 2021 at 11:13 pm

    5 stars
    this is a great guilt-free variation of loaded nachos. The perfect snack we all enjoyed.

    Reply
  7. Megan Ellam

    August 17, 2021 at 10:08 pm

    5 stars
    Right up my alley! served drizzled with a keto queso and I am in heaven!

    Reply
  8. Rob

    August 16, 2021 at 8:45 pm

    5 stars
    This looks delish! Can't wait to try it!

    Reply
  9. Amy

    August 16, 2021 at 7:10 pm

    5 stars
    Oh yum! I love cauliflower anything! What a great idea.

    Reply
  10. Chef Dennis

    August 16, 2021 at 4:59 pm

    5 stars
    Yum! My sons and wife really loved this!

    Reply
  11. Colleen

    August 16, 2021 at 1:49 pm

    5 stars
    Why didn't I think of this? These are so yummy and I will be making them again.

    Reply
  12. Michelle | Taste As You Go

    August 15, 2021 at 9:36 pm

    5 stars
    These were a huge hit. Roasting the cauliflower really added great flavor!

    Reply
  13. Oscar Chimenti

    August 15, 2021 at 8:28 am

    5 stars
    Roasting the cauliflower gives these cauli nachos a great flavour and texture.

    Reply

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Oscar in the kitchen

I am a Type 2 Diabetic and enjoy creating low-carb and diabetic-friendly recipes that are good for you! All recipes are developed to help you make great food without the highs and lows of diabetes.

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