Baked Cauliflower Dip Recipe

Baked Cauliflower Dip Recipe
Staff Writer
Baked Cauliflower Dip

Heather Christo

Baked Cauliflower Dip

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:

127 kcal

Daily value:



  • Carbohydrate, by difference 8 g
  • Protein 5 g
  • Total lipid (fat) 8 g
  • Vitamin A, IU 357 IU
  • Vitamin A, RAE 76 µg
  • Vitamin D 5 IU
  • Vitamin K (phylloquinone) 1 µg
  • Ash 1 g
  • Calcium, Ca 65 mg
  • Carotene, beta 67 µg
  • Cholesterol 26 mg
  • Choline, total 8 mg
  • Cryptoxanthin, beta 16 µg
  • Fatty acids, total monounsaturated 3 g
  • Fatty acids, total polyunsaturated 1 g
  • Fatty acids, total saturated 5 g
  • Folate, DFE 15 µg
  • Folate, food 4 µg
  • Folate, total 25 µg
  • Folic acid 7 µg
  • Iron, Fe 1 mg
  • Lutein + zeaxanthin 47 µg
  • Lycopene 45 µg
  • Magnesium, Mg 9 mg
  • Niacin 1 mg
  • Phosphorus, P 73 mg
  • Potassium, K 82 mg
  • Retinol 69 µg
  • Selenium, Se 7 µg
  • Sodium, Na 240 mg
  • Starch 4 g
  • Sugars, total 2 g
  • Water 28 g
  • Zinc, Zn 1 mg
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