CarbSmart.com Your trusted guide to the keto, low carb, intermittent fasting lifestyle
Fat Fast, Low-Carb, Gluten-Free
This is a great side dish in general; the family will love it. It just happens to fit Fat Fast percentages, so long as you stick to a small portion, and melt a teaspoon of butter over your serving.
This recipe was created when we put together the Fat Fast Cookbook. We did not use it in the book so it is a free recipe for you to enjoy.
[contentcards url=”https://www.carbsmart.com/fat-fast-cookbook.html”] PrintSwiss “Rice” Casserole Fat Fast Recipe
This is a great side dish in general; the family will love it. It just happens to fit Fat Fast percentages, so long as you stick to a small portion, and melt a teaspoon of butter over your serving.
- Yield: 16 1x
Ingredients
- 1/2 whole cauliflower, head or 4 cups cauliflower “rice”
- 1 cup shredded Swiss cheese
- 2 tablespoons minced shallot
- 5 eggs – separated
- 1 1/2 cups heavy cream
- 1 teaspoon salt – or Vege-Sal
- 1/4 teaspoon nutmeg
- 1/4 teaspoon pepper
- 1 tablespoon vermouth, optional
- 3/4 cup chopped walnuts
- paprika
Instructions
- Preheat oven to 350.
- Spray an 8×8 baking pan with non-stick cooking spray, or grease it with butter or coconut oil.
- Trim the leaves and the very bottom of the stem from your cauliflower, whack the rest into chunks, and run through the shredding blade of your food processor.
- Dump your cauli-rice in a big mixing bowl. Put the work bowl back on the processor, and run your Swiss cheese through it; dump that in with the cauli-rice.
- Mince your shallot quite fine – I did this with a knife and cutting board because really the food processor’s too big for this little job. Add to the cauli-rice and cheese. Toss everything together till it’s all well-distributed, taking care to break up clumps of cheese shreds.
- Swap out the shredding disc for the S-blade, and chop your walnuts to a medium consistency.
- You’ll need another two bowls, one narrow and deep for whipping in. Separate your eggs, putting the yolks in one bowl, and the whites in the narrow and deep bowl. Do yourself a favor and separate them into a custard cup, one at a time, in case a yolk breaks. Even a tiny bit of yolk in your whites will keep them from whipping.
- Add the cream, salt or vege-sal, nutmeg, and pepper to the yolks, and whisk the whole thing up.
- Whip the whites till they’re stiff but not dry.
- Now, pour the yolk-and-cream mixture into the cauliflower and cheese. Stir it in well.
- Use a rubber scraper to fold the whipped egg whites into the cauliflower mixture. Now dump the whole thing in your prepared 8×8 pan, spreading evenly.
- Sprinkle the chopped walnuts evenly over the top. Dust lightly with paprika.
- Now bake for 45 minutes. Cut in squares to serve.
Notes
This recipe was created when we put together the Fat Fast Cookbook. We did not use it in the book so it is a free recipe for you to enjoy.
Nutrition
- Calories: 167
- Sugar: 0g
- Fat: 15g (78.9% calories from fat)
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 1g
- Protein: 6g
Swiss “Rice” Casserole Fat Fast Recipe Ingredients
Swiss “Rice” Casserole Fat Fast Recipe Instructions
Here’s What You’ll Get In The Fat Fast Cookbook
50 Delicious Low Carb / High Fat Recipes:
These quick and easy-to-prepare recipes are written by Dana Carpender, Managing Editor of CarbSmart and author of 500 Paleo Recipes with contributions by low carb bloggers Amy Dungan and Rebecca Latham.
The Science Behind the Fat Fast:
Dana Carpender explains the science of the Fat Fast, it’s history and why and how it works.
Using the Fat Fast in Your Low Carb Lifestyle:
The Fat Fast is a short-term tool for jump-starting your low carb weight loss. Dana details strategies for incorporating the Fat Fast into your long-term Low Carb diet plans.
Easy to Find Ingredients For Your Fat Fast Recipes:
We include a list of easy-to-find foods and ingredients you’ll need for your Fat Fast recipes whether you purchase them in your local supermarket or online.
What Is Nutritional Ketosis and Why is It Important:
Our Low Carb Diet experts describe what Nutritional Ketosis is, how it works and how it will help you jump-start your low-carb weight loss and help you lose the pounds!
Glossary and Other Resources:
A glossary of low carb terms and concepts are included plus other resources to help you do the Fat Fast and Nutritional Ketosis and succeed at your low carb lifestyle.
Low Carb / High Fat recipes
- Boursin Stuffed Mushrooms
- Yogurt Parfait
- Jalapeno Poppers
- Fettuccine with Pancetta Cream
- Chocolate Peanut Butter Bombs
- Fat Fast Mac-and-Cheese
- Mocha Mascarpone Mousse
- French Vanilla Iced Coffee
- Coconut Flax Bread
- Sweet-and-Tangy Macaroni Salad
- Coco Cocoa Fat Bombs
- Butter-Roasted Pecans
- Chocolate Whip
- Asparagus with Wasabi Mayonnaise
- Curried Coconut Cream of Chicken Soup
- Salmon Bisque
- Kevlar Coffee
Other Uses For Fat Fast Cookbook
But these recipes are not only useful for Fat Fasting. If you’re on a ketogenic diet, whether for weight loss, sports performance, seizure control, cancer therapy, or just because it makes you feel good, you’ve just found dozens of delicious new low carb / high fat options!
How to Purchase the Fat Fast Cookbook
| Purchase the 100 Page Paperback From CarbSmart.com |   |
| Purchase the 100 Page Paperback From Amazon.com |  |
| Purchase the Amazon.com Kindle version |  |
| Purchase the Barnes & Noble Nook version |  |
| Purchase the Google Play eBook version |  |
| Purchase the Kobo eBook version |  |
| Purchase the Apple Books version | |
| Purchase the Downloadable PDF version | |
Tried this recipe today…mixed results. It *filled* my 8×8 Pyrex dish (a bit rounded too) for starters. I baked it in my microwave/convection oven at 350* (so 375*) for 45 minutes and it was still quite soupy in the middle…put it back in for another 12 minutes and it didn’t really set up any more. There were cooked clumps (for want of a better word) and a creamy looking liquid. Cauliflower wasn’t quite cooked and the shallot I used was apparently too big. Instead of Swiss I tried smoked Gouda w/bacon…grated my own. The cauli rice was pre-cut/fresh. Used everything as prescribed in the recipe (save the cheese switch)…not sure what went wrong. I will try it again, larger dish next time…maybe that will help.
Ginger. I am glad you tried the recipe.
Even though you say “Used everything as prescribed in the recipe (save the cheese switch)” but it does sound like you made other modifications. The good thing is that you are experimenting and that’s what cooking is all about.
I do hope you try it again and post your results again.
Sincerely,
Andrew
I did leave off the walnuts in the interest of maybe enticing my hubby to try it – he’s allergic.