Savory Protein Snack-Gluten-Free, GAPS, Low Carb
Sometimes only a salty, savory snack will satisfy, especially one that tastes like a mix between a cracker and slice of pizza! This savory protein snack is gluten-free, GAPS, low carb, and delicious. Our children (even the pickier eaters!) request this dish for dinner or snacks, and it has become one of our go-to, nourishing meal plans. I love how it is also fast and easy to make, and uses only 1 dish!
Good Savory Snacks
When our family began to learn more about nutrition, which lead to following GAPS diet protocol for gut healing, we set out to create recipes our whole family would love. We often look through recipes we used to eat, looking for inspiration. After making ingredient swaps, we are able to enjoy so many delicious dishes while nourishing our bodies with vitamins, minerals, proteins, and healthy fats.
High Protein Savory Snacks
We try to incorporate large amounts of protein into our dinner dishes, gluten and dairy-free desserts, and snacks. Paired with healthy fats, these foods keep everyone full longer and stabilize blood sugar. It is also helpful for parents when children enjoy the recipes and are willing and grateful eaters! The protein and healthy fats in this recipe come from eggs, cheese, meat, and choice of healthy animal fat or avocado oil. With a crunchy cauliflower base, this recipe tastes like a mix between a cracker and pizza.
Other Savory Snack Ideas
I love how this base recipe can be made into a variety of different meals or snacks! Simply use different seasonings, such as Italian, Mexican, or Asian in the base layer. Experiment with different cheeses, meats, or veggies to find your family’s favorites.
How to Make Savory Protein Snacks-Gluten-Free, GAPS, Low Carb?
To make this recipe GAPS diet compliant, be mindful the cheese you use is a hard cheese. Here is a list of GAPS approved foods/cheeses. This recipe could be made dairy-free by omitting the cheese. A variety of sauces or veggies could be added instead. I cannot wait to try this recipe with fresh garden tomatoes and basil this summer!
Savory Protein Snack-Gluten-Free, GAPS, Low Carb Recipe
To ensure this recipe aligns with the GAPS diet, be sure to use a hard cheese. Here’s a list of GAPS-approved foods and cheeses. If you prefer a dairy-free option, simply leave out the cheese and substitute with a variety of sauces or vegetables.
Ingredients
- 4 cups cauliflower rice (pre-riced from store or finely chopped fresh heads)
- 1 medium sized block of cheese (use a hard cheese for GAPS).
- 5 eggs
- 1 package nitrite free pepperoni, sausage, or other meat (optional)
- 4 tablespoons avocado oil, butter, lard, or other animal fat choice
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1 tablespoon parsley
- 1 tablespoon sea salt (or to taste)
Instructions
- Use 2 tablespoons avocado oil or animal fat to grease 9x13 pan.
- Add riced/finely chopped cauliflower to 9x13 pan and bake at 375 degrees.
- As moisture begins to evaporate, stir in remaining 2 tablespoons of oil or animal fat to the cauliflower.
- Bake cauliflower, stirring occasionally, until moisture has evaporated and cauliflower is becoming browned and crisp.
- Stir in sea salt and seasonings and 5 scrambled eggs into the riced cauliflower. Bake for 5 minutes or until eggs are cooked through and the bottom is beginning to crisp/brown.
- Remove pan from oven and add cheese slices, pepperoni, or other desired meat. Bake until cheese is melted and remove from oven.
Notes
- If using frozen riced cauliflower, allow longer bake time to brown the cauliflower and allow moisture to evaporate compared to fresh cauliflower.
- This base recipe can be made into a variety of different meals or snacks! Simply use different seasonings, such as Italian, Mexican, or Asian in the base layer. Experiment with different cheeses, meats, or veggies to find your family's favorites.
- If you are following the GAPS protocol, be sure to select a hard cheese and other compliant ingredients. See a list of allowed foods here.
I hope your family enjoys this savory protein snack as much as ours! I would love to hear your feedback below.
Resources
Posts
GAPS Diet Meal Plan
What is the GAPS Diet? An Easier Explanation
Gluten-Free, Dairy-Free, Sugar-Free Desserts (GAPS, Paleo)
Foods Allowed on the GAPS Diet
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- freezer and oven safe 9×13 pan
- sea salt
- parsley flakes
- organic garlic powder
- organic onion powder
- avocado oil or choice animal fat
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