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  • Writer's pictureEmily Wunder

Creamy Cauliflower Dip

The Dish:

While there is still cheese in this recipe, cauliflower replaces those other high saturated fat ingredients that make dishes so tasty but unfortunately not too great for you. This is a creamy, flavorful dish that guests are sure to love. Enjoy!


Serving Size: 1/4 cup | Servings: 12 | Calories: 65


  • 1 medium cauliflower head, cut into small florets

  • 4 garlic cloves, peeled

  • 1, 5.3 ounce container Greek yogurt (just over 1/2 cup)

  • 1 1/2 tablespoons olive oil and more for brushing dish

  • 1 teaspoon Dijon mustard

  • 1/2 teaspoon sea salt

  • 1 teaspoon pepper

  • 1/3 cup scallions, chopped

  • 3/4 cup Gruyere or White Cheddar cheese, grated

  • 2-3 pinches red pepper flakes (optional)

  • fresh parsley for garnish, chopped (optional)

Serve with: apple slices, wheat crackers, or warmed baguette


Preheat oven to 450°F. Bring a large pot of salted water to a boil. Add the cauliflower and garlic cloves to the water and boil for about 8 minutes. (Cauliflower should be fork tender)

Use a slotted spoon and transfer cauliflower and garlic to a bowl, without the water. Scoop 3/4 of the cauliflower and the garlic cloves into a food processor or blender. Let cool completely before adding the additional ingredients.

While this cools, brush an 8-inch cast iron skillet or oven safe pan lightly with olive oil. (This is a good time to chop the scallions and parsley and shred the cheese.)

To the food processor, add the yogurt, olive oil, mustard, salt, and pepper and blend until creamy.

Spread the cauliflower mixture into the skillet then top with half of the scallions, half of the reserved cauliflower florets and the cheese. Then add the remaining cauliflower florets, remaining scallions, and the red pepper flakes. Bake for 15-18 minutes or until the cheese is browned and bubbling.

Top with parsley (optional) and enjoy with apple slices, crackers, and/or baguette.


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