Keto Seafood Gratin

This keto seafood gratin is deliciously cheesy, buttery and rich.  Made with cauliflower rice, it’s a great low carb alternative that doesn’t compromise on flavor!  If you love gratin dishes, this healthy version is for you!

Keto Cauliflower Seafood Gratin baked and served in a white ramekin

I have been a gratin lover ever since I first tried it at one of my favorite Japanese restaurants.

The combination of creamy rice topped with a golden brown cheesy crust is truly something to be marveled at.  Not only is it a beautiful keto main or side dish, but it’s also tasty and full of creamy flavors.

Gratins come with all different types of proteins.  For this recipe, I chose my favorite which happens to be a seafood mix which adds an extra element of brininess to the dish that I love.  But you can just as easily make a chicken, beef, or vegetable keto gratin as well!

But if you rather just follow a proven keto cauliflower gratin recipe, just check back because we have some great ones in the works right now here on LCA!

Keto Cauliflower Seafood Gratin with cheese sprinkled before baking

What is gratin?

Traditionally gratin a French term is a culinary technique in which an ingredient is topped with a browned crust such as breadcrumbs and or cheese.  Japanese gratin is usually made with pasta or rice mixed with a creamy béchamel sauce then topped with cheese and cooked under a broiler under the cheese is bubbly.

What is a keto cauliflower gratin?

Keto gratin is very similar however instead of using pasta or rice, which contain too many carbs, we use cauliflower rice, our keto cream sauce topped with our favorite gratin cheese gruyere and broiled until golden brown.

Keto friendly seafood mix

What kind of seafood mix should I use for this seafood gratin recipe and where can I buy it?

I use a frozen seafood mix sold at my local Asian grocery store.  It contains a mix of squid, shrimp, mussels, and scallops.  Feel free to use any type of seafood you’d like fresh or frozen.  Just make sure to read the package on cooking instructions as certain mixes (like ones from Trader Joes) specifically states do not thaw before cooking.

Will any kind of white wine work for this keto seafood gratin recipe?

The best wine to cook with is a dry, crisp white wine such as Pinot Grigio or Sauvignon Blanc.  Oaky white wines like some chardonnays may become bitter when cooked while sweet white wines may caramelize under heat, none of which you want.

Cheese for gratin topping

What kind of cheese do you recommend for the keto seafood gratin?

Our favorite cheese to use for gratin is gruyere, which is deeply nutty, slightly sweet and melts very well.  However, you can also use, mozzarella, or even a mix of different cheese such as mozzarella, parmigiano reggiano, or comte.

For this recipe, all the ingredients should be available at your local  supermarket.

You’ll need a baking dish to make this recipe.

Now, let’s get making some easy bake Keto Seafood Gratin!

Prep Time 10M

Baking Time 5M

Total Time 15M

Net Carb/Serving ~5g

Servings 2

Ingredients

  • 3 Cups Cauliflower Rice
  • 2 tbsp Butter
  • 1 Garlic Clove
  • 1 Cup Seafood Mix
  • 1/4 Cup White Wine
  • 1/4 Cup Heavy Whipping Cream
  • 1/4 Cup Grated Parmesan
  • 1/4 tsp Salt
  • 1/8 tsp Black Pepper
  • 1/8 tsp Nutmeg
  • 1/4 Cup of Shredded Gruyere Cheese (or Mozzarella)
  • 1 Stalk Parsley

Directions

1) Gather all the ingredients.

2) Preheat oven to broil 500F.

3) Grate garlic with a grater or mince and set aside.

4) In a Teflon frying pan, add frozen seafood mix (does not need to defrost) and white wine.  Cook for 3-5 minutes on high heat until most of the liquid has evaporated.  Transfer to holding bowl once done.

5) Using the same Teflon frying pan, melt butter over medium heat.  Once the butter is melted, stir in the cauliflower and cook until tender, approximately 3 minutes.

6) After 3 minutes, stir in heavy cream, Parmesan cheese, salt, black pepper, grated garlic, nutmeg and cooked seafood mix.  Cook for 3-4 minutes until cheese is melted and mixed in thoroughly.

7) Transfer cooked cauliflower rice into a baking dish packing in tightly and sprinkle shredded Gruyere cheese on top ensuring everything is covered.  Transfer to oven and bake for 4-6 minutes or until the cheese is melted and golden brown.

8) In the meantime, chop up the parsley.  Once the gratin is done, top with chopped parsley and serve hot!

Hope you enjoy your low-carb Keto Seafood Gratin!

If you’re looking for other recipe ideas, be sure to check out our growing Recipe Index full of keto inspired recipes!

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More Recipes

Keto Cauliflower Seafood Gratin showing cross sectional cut

 

Keto Cauliflower Seafood Gratin being picked up with a gold fork

 

Keto Seafood Gratin

This keto seafood gratin is deliciously cheesy, buttery and rich. Made with cauliflower rice, it's a great low carb alternative that doesn’t compromise on flavor! If you love gratin dishes, this healthy version is for you!
5 from 3 votes
Course: Appetizer, Main Course, Side Dish
Cuisine: French, Worldwide
Keyword: baked cauliflower rice recipe, cauliflower gratin, cauliflower rice side dish
Prep Time: 10 minutes
Baking Time: 5 minutes
Total Time: 15 minutes
Servings: 2
Print Recipe
Calories: 531kcal

Ingredients

  • 3 Cups Cauliflower Rice
  • 2 tbsp Butter
  • 1 Clove Garlic
  • 1 Cup Seafood Mix
  • 1/4 Cup White Wine
  • 1/4 Cup Heavy Whipping Cream
  • 1/4 Cup Grated Parmesan
  • 1/4 tsp Salt
  • 1/8 tsp Black Pepper
  • 1/8 tsp Nutmeg
  • 1/4 Cup Shredded Gruyere Cheese or Mozzarella
  • 1 Stalk Parsley

Instructions

  • Gather all the ingredients.
  • Preheat oven to broil 500F.
  • Grate garlic with a grater or mince and set aside.
  • In a Teflon frying pan, add frozen seafood mix (does not need to defrost) and white wine. Cook for 3-5 minutes on high heat until most of the liquid has evaporated. Transfer to holding bowl once done.
  • Using the same Teflon frying pan, melt butter over medium heat. Once the butter is melted, stir in the cauliflower and cook until tender, approximately 3 minutes.
  • After 3 minutes, stir in heavy cream, Parmesan cheese, salt, black pepper, grated garlic, nutmeg and cooked seafood mix. Cook for 3-4 minutes until cheese is melted and mixed in thoroughly.
  • Transfer cooked cauliflower rice into a baking dish packing in tightly and sprinkle shredded Gruyere cheese on top ensuring everything is covered. Transfer to oven and bake for 4-6 minutes or until the cheese is melted and golden brown.
  • In the meantime, chop up the parsley. Once the gratin is done, top with chopped parsley and serve hot!

Video

Nutrition

Calories: 531kcal | Carbohydrates: 10g | Protein: 23g | Fat: 43g | Saturated Fat: 26g | Cholesterol: 191mg | Sodium: 882mg | Potassium: 66mg | Fiber: 5g | Sugar: 1g | Vitamin A: 1531IU | Vitamin C: 1mg | Calcium: 344mg | Iron: 1mg

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2 Comments

  1. I just made this recipe and thought I would pass along an easier way to make it.
    I used riced cauliflower and steamed it in the bag then added softened butter, raw chopped shrimp, because thats what I had, and the rest of the ingredients into one bowl. I then mixed it and put it into a greased pie plate and baked it @325 for about 30-40 minutes. It came out perfectly with way fewer steps. Delicious.

    I am so happy to have found your site. I have found the recipes easy to follow and they are delicious and actually turn out like the pictures! This week I have also made Green Sauce and Meatball Dango Soup, to which I added red pepper flakes, and I am waiting for the Soy Paper from Amazon to try the Bite Size Egg Rolls.

    I love to cook and eating low carb works well for me. Your website is a refreshing change from so many low carb sites. Thank you. Carrie

    • LowCarbingAsian

      Hey Carrie! The reason we cooked it this way is that the frozen seafood, white wine and frozen cauliflower all have moisture that needs to be evaporated via pan frying. Otherwise, the gratin will end up like a soup on the bottom!

      However, if you just use shrimp like you mentioned, you probably could get away with throwing everything together and baking it.

      Glad you found LCA and thanks for your kinds words! Means a lot to us!

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