Hungarian Rakott Karfiol (Layered Cauliflower Casserole) – A Classic with a Low-Carb Keto Twist

Keto Rakott Karfiol – A Hungarian Classic with a Low-Carb Twist

If you're following a ketogenic lifestyle and craving something hearty, comforting, and full of rich Central European flavors, Rakott Karfiol is your dish. This Hungarian staple, traditionally made with cauliflower, sour cream, sausage or ground meat, and eggs, is naturally close to being keto-friendly. With a few tweaks, it's the perfect low-carb comfort food.

🏰 A Taste of Hungary

Hungary, nestled in the heart of Central Europe, is known for its bold flavors, paprika-rich dishes, and soul-warming comfort foods. Rakott Karfiol, which translates to "layered cauliflower," is a beloved home-style dish. It’s often served as a main course, layered with tender cauliflower, seasoned meat, and a creamy egg-sour cream topping.

The original version may include rice or breadcrumbs, but for a keto-friendly version, we skip those while keeping all the rich, satisfying elements that make this dish so special.

🥘 Keto Rakott Karfiol (Hungarian Layered Cauliflower Casserole)

Ingredients (Serves 6)

• 1 large head of cauliflower, cut into florets

• 1 lb (450g) ground pork or beef

• 1 medium onion, finely chopped

• 2 cloves garlic, minced

• 1 tsp Hungarian sweet paprika (or smoked for extra depth)

• Salt and pepper to taste

• 1/2 tsp ground caraway seeds (optional, but traditional)

• 1 cup sour cream

• 3 large eggs

• 1/2 cup shredded cheese (cheddar or Hungarian Trappista-style)

• 2 tbsp olive oil or lard for cooking

• Butter for greasing the baking dish

Instructions

1. Preheat the Oven:
   Preheat your oven to 375°F (190°C).

2. Prepare the Cauliflower:
   Steam or boil cauliflower florets until just tender (about 5–7 minutes). Drain and set aside.

3. Cook the Meat:
   Heat olive oil in a skillet. Sauté onions until translucent, add garlic, then the ground meat. Cook until browned. Season with salt, pepper, paprika, and caraway. Set aside.

4. Prepare the Cream Mixture:
   In a bowl, whisk together the sour cream and eggs. Season lightly with salt and pepper.

5. Assemble the Casserole:
   Grease a 9x13-inch baking dish with butter. Layer half of the cauliflower, spread the meat mixture over it, then add the remaining cauliflower. Pour the sour cream-egg mixture evenly over the top.

6. Top with Cheese:
   Sprinkle shredded cheese on top.

7. Bake:
   Bake uncovered for 30–35 minutes until the top is golden and bubbly.

8. Cool and Serve:
   Let rest for 10 minutes before serving. Enjoy warm with a sprinkle of fresh parsley or extra paprika.

🍽 Nutrition Info (Per Serving)

• Calories: 380

• Total Carbs: 8g

• Net Carbs: 5g

• Fiber: 3g

• Protein: 20g

• Fat: 28g

Note: Nutritional values are estimated based on typical ingredients and may vary depending on the brand or specific products used.

🧡 Why You'll Love It

• Rich Hungarian flavor with paprika and creamy sour cream

• Naturally low in carbs and high in healthy fats

• Easy to make ahead and reheat

• Comfort food without the guilt

Fun Fact About Hungary

Hungary is the birthplace of paprika as we know it! Hungarian paprika is revered worldwide for its flavor complexity — ranging from sweet and mild to hot and smoky. It’s an essential part of many national dishes, including Rakott Karfiol, Gulyás (goulash), and Chicken Paprikas.

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