High-Protein Keto Garlic Butter Cauliflower & Mushrooms
Roasted cauliflower and mushrooms in garlic butter — ready in 25 minutes
This high-protein keto garlic butter cauliflower and mushrooms roasts until the edges brown, then gets a quick garlic-butter toss and parsley, the same bowl in the photo. It is a side, so the card stays at 7 g of protein and 6 g net carbs per serving.
Low carb, sugar-free, and one sheet pan.
Why you’ll love this side
- 7g protein per serving
- 6g net carbs
- Browned cauliflower and mushrooms
- Ready in about 25 minutes
- Garlic butter finish
- No sugar
Health notes
- Protein: Comes from the cauliflower, mushrooms, and Parmesan. This is a side, not a main.
- Low carb: No starch and no glaze.
- Sugar-free: Butter, garlic, and salt only.
- Keto-friendly: Each serving stays around 6g net carbs.
Key element — do not crowd the pan
Piled vegetables steam and stay pale. A single layer is what browns the edges in the bowl.
Ingredients
Vegetables (4 servings)
- 1 medium head cauliflower, cut into florets (about 5 cups)
- 8 oz mushrooms, halved
- 2 Tbsp olive oil
- ½ tsp salt
- ¼ tsp black pepper
Garlic butter
- 3 Tbsp butter
- 3 garlic cloves, minced
- 2 Tbsp grated Parmesan
- 2 Tbsp chopped parsley
Swaps
- More protein: Stir in 1 cup shredded cooked chicken. Protein rises. Count it extra.
- No Parmesan: Skip it. Protein drops a little.
- Thyme: Use thyme instead of parsley.
- Air fryer: 400°F for 12–14 minutes, shaking once.
Instructions
| 1 | Heat the oven. Heat to 425°F (220°C). Toss cauliflower and mushrooms with oil, salt, and pepper. Spread in one layer on a sheet pan. |
| 2 | Roast. Roast 15–18 minutes until the edges are browned and the mushrooms have shrunk. |
| 3 | Make the butter. Melt the butter in a small pan. Add the garlic and cook 30 seconds, just until it smells sweet. Do not let it brown hard. |
| 4 | Toss. Pour the garlic butter over the hot vegetables. Add Parmesan and parsley. Toss, then serve in a bowl. |
Pro tips
- Dry the mushrooms. Wet ones steam instead of brown.
- Garlic burns fast. Thirty seconds in the butter is enough.
- Parmesan goes on at the end so it does not scorch on the pan.
- A fork in the bowl is how the photo is served. It is a side.
- Macros are per serving, 4 from this pan.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 180 |
| Protein | 7g |
| Net carbohydrates | 6g |
| Total carbohydrates | 9g |
| Fiber | 3g |
| Total fat | 14g |
| Sodium | 380mg |
Estimates based on cauliflower, mushrooms, butter, oil, and Parmesan, divided into 4 servings. Adding chicken raises protein and calories.
Variations
Chicken bowl
Serve over sliced grilled chicken. Count the chicken protein on top of the 7g.
Chili
Add a pinch of red pepper flakes to the butter.
Lemon
Finish with a squeeze of lemon.
Skillet
Sear the mushrooms first, then the cauliflower, and finish with the garlic butter in the same pan.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Cover the bowl |
| Freezer | Up to 1 month | Texture softens |
| Reheat | 5–6 min | Skillet or 400°F so it crisps again |
FAQ
Test your knowledge
5 quick questions about this garlic butter side
1. Protein per serving?
2. Net carbs per serving?
3. What browns the vegetables?
4. About how long does this take?
5. When does the garlic go in?
