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Today’s cauliflower nachos combine three of my favorite food themes in the world: low carb, easy, and Mexican food.
Oh, and cauliflower. Obviously. Because cauliflower is the answer at least half the time when you want something low carb to be delicious! Buffalo cauliflower wings and cauliflower mashed potatoes anyone?
If you are looking for a healthy nachos recipe… friends, this is it! Who needs chips when you have thinly sliced cauliflower with caramelized edges?
A Healthy Nachos Recipe with Ground Turkey Taco Meat
Even though I love low carb tortilla chips, sometimes too much keto baking can be a problem. So, I was thinking about how to make healthy nachos without chips. Not even low carb chips.
When I discovered Jennie-O Taco Seasonings Turkey Sausage at my doorstep and I happened to have a head of cauliflower sitting in my fridge, it was a match made in heaven. More veggies and delicious taco meat with less effort? Count me in.
I instantly knew that cauliflower nachos with taco meat would be amazing! And, the pre-made taco meat from Jennie-O saved me some time in the kitchen. Win all around. If you love turkey sausage as much as we do, try my turkey sausage breakfast casserole recipe.
How Many Carbs in Cauliflower Nachos?
The number of carbs in cauliflower nachos varies depending on what you put on them, and how much. You can customize this healthy nachos recipe to your liking!
As written, the cauliflower nachos recipe below has 14 grams total carbs and 8 grams net carbs per serving. This is based on the following super-simple ingredients:
- Cauliflower
- Avocado oil
- Taco seasoning
- Ground turkey taco meat (I used turkey sausage, but Jennie-O makes regular taco seasoned turkey, too!) You could also use other meat like carne asada.
- Cheddar cheese
- Tomatoes
- Avocado
- Red onion
- Fresh cilantro
This carb count is a little on the higher side for keto, but all the carbs come from veggies, which is great. I’m definitely happy to fit this healthy nachos recipe into my low carb lifestyle!
If you’re eating keto and need lower carbs than that, you can omit the red onion, which has the highest carbs in this recipe. Reducing the tomatoes can help, too.
How To Make Cauliflower Nachos with Taco Meat
The key to making cauliflower nachos is to make “chips” out of cauliflower by slicing it thinly. This makes the edges caramelize when roasting, which just might be the best thing you ever do with cauliflower.
You don’t have to cut it into florets first. Simply slice the whole head of cauliflower, about 1/4 inch thick. After slicing, it’s easy to break up any larger pieces into smaller ones, but I actually like to leave them better so that they hold toppings well.
Brown the ground turkey taco meat while the cauliflower is roasting. With the Jennie-O Taco Seasonings Turkey Sausage, I didn’t even have to add anything to the pan to make taco meat, which was super convenient. But you have plain ground turkey, feel free to just add taco seasoning to that.
Flip the pieces of cauliflower over once they start to caramelize on the bottom. Top with the cooked ground turkey taco meat, tomatoes, red onions, and shredded cheese.
Pop it in the oven again until the cheese is melt-y and gooey. Finally, sprinkle some cubed avocado and fresh cilantro on top (or even some fresh tomato salsa!).
Doesn’t that sound delicious? Let’s make some healthy turkey nachos – with cauliflower!
If you’re looking for more ways to use cauliflower, try cauliflower pizza crust, buffalo cauliflower bites, or cauliflower tortillas. If you like tacos in more portable form, try walking tacos.
Healthy Cauliflower Nachos Recipe
Cauliflower Nachos (Easy & Healthy!)
For the best healthy nachos recipe, make cheesy cauliflower nachos with ground turkey taco meat! They are so easy to make, with just 15 minutes prep and simple, common ingredients.
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Ingredients
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Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
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Preheat the oven to 425 degrees F (218 degrees C). Grease a baking sheet well.
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Cut the cauliflower into florets, then slice the florets thinly to make "chips".
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Toss the cauliflower chips with the avocado oil and 1 teaspoon taco seasoning.
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Arrange the cauliflower chips in a single layer on the baking sheet. Roast in the oven for about 20 minutes, until browned and crispy on the edges.
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Meanwhile, brown the turkey sausage in a skillet over medium-high heat for about 10-12 minutes, breaking apart to crumble as you cook, until meat is cooked through. Add the taco seasoning and stir until combined.
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When the cauliflower is done, flip the pieces over. Crumble the taco seasoned turkey sausage over the nachos. Top with red onion and tomatoes, then shredded cheese last.
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Return to the oven for about 5 minutes, until the cheese melts. Garnish with avocado and fresh cilantro.
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Recipe Notes
Serving size: 1/4 of entire recipe
Red onion contributes the most carbs in this recipe, so feel free to omit for keto.
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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25 Comments
Sarah
0I LOVE this recipe! Maya, thank you for what you and your staff do.
Amber
0Made this for dinner and it was delicious! I cut up the cauliflower into smaller pieces because my low carb husband is not a fan. He liked it enough to have another helping. Thank you for helping me sneak cauliflower into his diet!
Lyndy
0This recipe is delish and adaptable! My cauliflower wasn’t crispy and I sliced thinly, but maybe not thin enough. However, any thinner, and I was getting cauliflower crumbs. Plus, I didn’t use 1/4 cup of oil. With that said, this recipe is very adaptable to add or eliminate an ingredient. I’d suggest a sprinkle of salt on the cauliflower before roasting. I added spinach with the cauliflower because I had some to use up! In addition to the tomatoes and cheese, I added black olives, some chopped jalapenos, and refried beans at the end. Yum! I also turned on the broiler for the last 2-3 min. My husband liked the whole meal as well. We aren’t low carb or keto, but we do limit our carbs. Thanks for sharing!
Nancy
0This is an easy and delicious recipe for the while family !!! I bought 1 of your cookbook and waiting for your recent one to be delivered … you have many easy and amazing recipes .. thank you
Norma Tolento
0I’m going to try this. Can you use olive oil or does it have to be avocado oil?
Wholesome Yum D
0Hi Norma, You can also use olive oil.
Roxanne
0I am looking up the ingredients for Roasted Garlic Califlower. There are no defiant amounts for ingredients or oven temp. Please help
Wholesome Yum M
0Hi Roxanne, Specific ingredient amounts and oven temp are listed in the recipe card. If you cannot see the card, please make sure you aren’t viewing the website in ‘Reader Mode.’ You can check for this in your browser settings.
JJ
0Could you simplify this recipe and just use frozen riced cauliflower?
Wholesome Yum
0You’d miss out on the nacho experience but that would work, JJ!
Crystal
0This was very good!!! I would have never thought to put cauliflower in but it was just as enjoyable as chip nachos. Can’t wait to make again. Even my boyfriend thought it was great.
Jo
0I tried this tonight and it was good, but is the cauliflower suppose to be crispy? Mine was soggy.
Wholesome Yum L
0Hi Jo, try slicing the cauliflower a little thinner to help it crisp up more.
Jennifer Dages
0Made this for dinner tonight and it was a big hit. I LOVED it and will be making it again. Thanks for all your great recipes.
Kate Cordova
0This has become a regular in our house. I love all the veggies!
Bec
0Now that looks yum! And I love that it’s only 15 minutes prep!
Mim
0I made this tonight. Just starting out on keto. My husband and I both enjoyed it. It was very tasty. I used ground beef seasoned with taco seasoning. It wasn’t difficult to prepare. From start to finish including rounding up the ingredients to serving it it was just under an hour. Nice recipe, thanks!
Maya | Wholesome Yum
0I am happy you liked the nachos, Mim! Thanks for stopping by!
Sonja
0Hi Maya
I live in Australia where we can’t get Jennie-O’s Taco Seasonings Turkey Sausage. What’s in it besides turkey mince – e.g. spices, herbs etc that I could add to the meat to make it taste similar? Thanks
Maya | Wholesome Yum
0Hi Sonja, Totally understandable! The label just lists “spices” but doesn’t differentiate which ones are in it. It does list garlic powder, onion powder, cocoa powder (interestingly enough!) and rosemary extract separately in addition to the spices. You could try using some of my homemade taco seasoning (linked on the recipe card) and it would probably be similar. For anyone that can get it, I really like the Jennie-O pre-seasoned sausage for the convenience and flavor, but you definitely have options if you can’t find it!
Roberta
0The trick to avoid onions and reduce tomato (or omit it where not basic for the result in the recipe) is my first step to adapt dishes like this to my strict keto “dictat” without feeling frustrated to have spent my time reading a recipe that at the end is not properly “keto”. You’re great sharing your tips and tricks to make everything easier for anyone, from newbies to those who have started their LCHF (keto or not) long ago. It’s nice to feel in good company 🙂
About the recipe: have you any suggestion if the cauliflower should result too dry or sticky, even if you have paid attention to the oven? Sometimes, at the same temperature and for the same time, it happens and I can’t understand what is the cause of the difference :-/
Maya | Wholesome Yum
0Thank you, Roberta! I’m glad the tips are helpful. I hope you’ll like the nachos. As for the cauliflower, the difference is probably in the size of the florets – the same time and temperature will have different results if they are bigger or smaller. It might also have to do with the freshness of the cauliflower – make sure it’s very firm (when raw) for best results.
Roberta
0Thank you Maya, I’ll keep in mind your “cauliflower guide” 😉 Kind help form you, as always!
Rick C
0YUM is the word. I’ll be making that at my daughter’s house next week for sure!
Maya | Wholesome Yum
0Thank you, Rick! Let us know how you like them!