Baked Cauliflower Dip Recipe

Baked Cauliflower Dip
Heather Christo


  •   Salt, to taste
  • head cauliflower, cut into small pieces
  • cloves garlic, peeled
  • ounces cream cheese
  • ounces Monterey jack cheese, shredded
  • 2 ounces  goat cheese
  • 1/2 teaspoon  cayenne
  •   Cut vegetables and crackers, for serving

This particular dip is a hot, baked cauliflower dip. It is inspired by a classic hot artichoke dip, but slightly healthier and without my nemesis (mayo). The boiled cauliflower has a creamy texture all on its own, but the addition of cream cheese, Monterey jack, and a bit of goat cheese makes for an incredibly flavorful, smooth, and rich dip. Does the fiber count make it healthy?!

It’s great with fresh cut veggies or crackers, and blessedly can be made the day beforehand and baked until hot and bubbly right before serving. However, if you have to bake and serve later, don’t worry, it also tastes great at room temperature.


Preheat the oven to 350 degrees.

Bring a salted pot of water to boil over high heat. Boil the cauliflower until just fork tender, about 2-3 minutes. Drain the cauliflower. In the bowl of a food processor, combine the cauliflower and the garlic. Add the cream cheese and pulse until combined.

Add the Monterey jack cheese and pulse until fairly smooth. Add the goat cheese and pulse until very smooth. Add the cayenne and season with salt, to taste. Pour the dip into a baking dish.

Transfer to the oven (if your baking dish doesn’t have handles, I recommend putting the dish on a baking sheet) and bake until hot and bubbly and a bit golden on top, about 30 minutes. Remove from the oven. Serve the hot dip with veggies and crackers for dipping.


Calories per serving:

208 calories

Dietary restrictions:

Low Carb Sugar Conscious, Egg Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free

Daily value:



  • Fat 170g 261%
  • Carbs 58g 19%
  • Saturated 97g 486%
  • Fiber 17g 69%
  • Trans 3g
  • Sugars 24g
  • Monounsaturated 42g
  • Polyunsaturated 8g
  • Protein 95g 191%
  • Cholesterol 507mg 169%
  • Sodium 2,826mg 118%
  • Calcium 2,033mg 203%
  • Magnesium 220mg 55%
  • Potassium 3,058mg 87%
  • Iron 6mg 34%
  • Zinc 12mg 79%
  • Phosphorus 1,848mg 264%
  • Vitamin A 1,609µg 179%
  • Vitamin C 407mg 679%
  • Thiamin (B1) 1mg 40%
  • Riboflavin (B2) 2mg 119%
  • Niacin (B3) 5mg 26%
  • Vitamin B6 2mg 99%
  • Folic Acid (B9) 574µg 143%
  • Vitamin B12 3µg 45%
  • Vitamin D 3µg 1%
  • Vitamin E 4mg 18%
  • Vitamin K 147µg 184%
Have a question about nutritional data? Let us know.
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