Cheesy Cauliflower Spaghetti Bake (Low-Carb Dinner)
By Toya. L
This cheesy cauliflower spaghetti bake is the ultimate low-carb comfort food. Tender cauliflower is coated in a rich cream cheese sauce, layered with savory seasoned ground turkey, and finished with a flavorful tomato sauce and topped with cheese, for the perfect balance of creamy and hearty. Baked until bubbly and golden, this dish delivers all the cozy, pasta-night vibes without the carbs. It’s easy to make, family-friendly, and perfect for a satisfying weeknight dinner or meal prep.
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One night I was scrolling TikTok like we all do, and I saw someone making a viral spaghetti. It looked really good. It gave me a craving for that cozy, cheesy dinner feeling — just without all the carbs. That’s how this cheesy cauliflower spaghetti bake came to life.
I wanted something comforting but still light enough that I wouldn’t feel weighed down afterward. The cauliflower becomes tender and almost noodle-like, the ground turkey adds that hearty, satisfying bite, and the cream cheese sauce brings everything together in the best way. I finish it off with a simple tomato sauce because that little pop of acidity makes the whole dish feel complete.
What I love most about this recipe is how easy and realistic it is. It feels indulgent, but it fits into busy nights and everyday eating. Plus, the leftovers are just as good the next day, and once everything marinates it tastes even better, which is always a win in my book. If you’re looking for a low-carb dinner that still hits that pasta-night craving, this one is definitely worth trying.
❤️What is there to love about Cheesy Cauliflower Spaghetti Bake (Low-Carb Dinner)❤️
- Low-carb comfort food without sacrificing flavor
- Cheesy and creamy thanks to the rich cream cheese sauce
- High in protein from savory ground turkey
- Pasta night vibes with a lighter twist
- Easy weeknight dinner with simple ingredients
- Family-friendly and picky-eater approved
- Great for meal prep leftovers reheat beautifully
Cheesy Cauliflower Spaghetti Bake (Low-Carb Dinner) Ingredients:
Cheesy Cauliflower Spaghetti Bake (Low-Carb Dinner) Instructions:
- Preheat the oven to 350°F: Place the cauliflower florets into a large baking dish and drizzle with the olive oil. Season with salt, pepper, garlic powder, and parmesan cheese, then gently toss to coat the cauliflower evenly.
- Prepare the Alfredo Sauce: In a saucepan over medium heat, melt the butter and add the minced garlic. Cook for about 30 seconds until fragrant, then pour in the heavy cream and add the cream cheese. Stir continuously until the cream cheese is fully melted and the sauce is smooth. Add the parmesan cheese, salt, pepper, oregano, and crushed red pepper, then continue stirring and let the sauce gently simmer for a few minutes until slightly thickened.
- Pour the Alfredo: Pour the Alfredo sauce evenly over the seasoned cauliflower and gently fold everything together until the cauliflower is wrapped in the rich, creamy sauce.
- Prepare the Ground Turkey: In a separate skillet, heat the olive oil over medium heat. Add the chopped onion, minced garlic, and bell pepper, cooking until softened. Add the ground turkey and cook until browned, breaking it up as it cooks. Stir in the tomato sauce, salt, pepper, and oregano, and let the mixture simmer for a few minutes.
- Top with Cheese: Sprinkle the mozzarella cheese evenly over the top of the dish. Bake uncovered for 30 to 35 minutes, until the cheese is melted, bubbly, and lightly golden. Remove from the oven and let the dish rest for a few minutes before serving. Enjoy.
Cheesy Cauliflower Spaghetti Bake (Low-Carb Dinner)
Equipment
- 1 Silicone spoon
Ingredients
Cauliflower ("Noodles")
- 1 lb Cauliflower florets
- 2 tbsp Olive Oil
- 1/4 tsp Salt
- 1/4 tsp Pepper
- 1/2 tsp Garlic powder
- 1/2 tsp Parmesan cheese
Alfredo sauce
- 2 tbsp Butter
- 1 tbsp Minced garlic
- 1 cup Heavy cream
- 4 oz Cream cheese
- 3/4 cup Parmesan cheese
- 1/4 tsp Salt
- 1/4 tsp Pepper
- 1/2 tsp Crushed red pepper
- 1/2 tbsp Oregano
Ground Turkey
- 1 lb Ground turkey
- 2 tbsp Olive oil
- 1 tbsp Garlic
- 1/2 Yellow onion chopped
- 1/2 Bell pepper chopped
- 2 cups Tomato sauce
- 1/4 tsp Salt
- 1/4 tsp Pepper
- 1/2 tbsp Oregano
- 2 cups Mozzarella cheese shredded
Instructions
- Preheat the oven to 350°F: Place the cauliflower florets into a large baking dish and drizzle with the olive oil. Season with salt, pepper, garlic powder, and parmesan cheese, then gently toss to coat the cauliflower evenly
- Prepare the Alfredo Sauce: In a saucepan over medium heat, melt the butter and add the minced garlic. Cook for about 30 seconds until fragrant, then pour in the heavy cream and add the cream cheese. Stir continuously until the cream cheese is fully melted and the sauce is smooth. Add the parmesan cheese, salt, pepper, oregano, and crushed red pepper, then continue stirring and let the sauce gently simmer for a few minutes until slightly thickened.
- Pour the Alfredo: Pour the Alfredo sauce evenly over the seasoned cauliflower and gently fold everything together until the cauliflower is wrapped in the rich, creamy sauce.
- Prepare the Ground Turkey: In a separate skillet, heat the olive oil over medium heat. Add the chopped onion, minced garlic, and bell pepper, cooking until softened. Add the ground turkey and cook until browned, breaking it up as it cooks. Stir in the tomato sauce, salt, pepper, and oregano, and let the mixture simmer for a few minutes.
- Top with Cheese: Sprinkle the mozzarella cheese evenly over the top of the dish. Bake uncovered for 30 to 35 minutes, until the cheese is melted, bubbly, and lightly golden. Remove from the oven and let the dish rest for a few minutes before serving. Enjoy.
Nutrition
Tips for Cheesy Cauliflower Spaghetti Bake (Low-Carb Dinner)
- Cut the cauliflower into small, even pieces so it cooks evenly in the oven
- Coat the cauliflower completely in the Alfredo sauce to keep it tender
- Season the ground turkey well since cauliflower is mild
- Season the ground turkey well since cauliflower is mild
- Let the dish rest 5–10 minutes before serving so it sets up
Flavor Variations:
- Spicy Alfredo – Add red pepper flakes or a pinch of cayenne to the sauce
- Garlic Lover’s – Add extra garlic or roasted garlic for deeper flavor
- Italian Style – Mix in Italian seasoning and top with mozzarella or parmesan
- Pesto Cream – Swirl pesto into the Alfredo sauce before baking
- Extra Cheesy – Add shredded mozzarella or provolone between layers
- Veggie Boost – Add mushrooms or spinach for extra texture
Flavor Variations:
- Can I use frozen cauliflower?
- Yes. Thaw it first and pat it very dry so the bake doesn’t become watery.
- Do I need to cook the cauliflower before baking?
- No. The cauliflower cooks in the oven while covered in sauce, becoming tender as it bakes.
- Can I make this ahead of time?
- Absolutely. Assemble the dish, cover, and refrigerate for up to 24 hours before baking.
- Is this recipe keto-friendly?
It’s low carb. For strict keto, use a keto-approved Alfredo and tomato sauce.
Storing, Freezing & Reheating:
- Storing: Store leftovers in an airtight container in the refrigerator for up to 3–4 days.
- Freezing: Let the dish cool completely, then freeze in freezer-safe containers for up to 2 months.
- Reheating: Reheat in the oven at 350°F until warmed through, or microwave individual portions until hot.
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