Fat Fast Recipe: Swiss “Rice” Casserole

Swiss "Rice" Casserole Fat Fast Recipe
Nutrition Information
  • Serves: 16
  • Calories: 167
  • Fat: 15g (78.9% calories from fat)
  • Trans fat: 0g
  • Carbohydrates: 3g
  • Sugar: 0g
  • Fiber: 1g
  • Protein: 6g
This is a great side dish in general; the family will love it. It just happens to fit Fat Fast percentages, so long as you stick to a small portion, and melt a teaspoon of butter over your serving.
  • ½ whole cauliflower, head – 4 cups cauliflower "rice"
  • 1 cup shredded Swiss cheese
  • 2 tablespoons minced shallot
  • 5 eggs – separated
  • 1 ½ cups heavy cream
  • 1 teaspoon salt – or Vege-Sal
  • ¼ teaspoon nutmeg
  • ¼ teaspoon pepper
  • 1 tablespoon vermouth, optional
  • ¾ cup chopped walnuts
  • paprika
  1. Preheat oven to 350.
  2. Spray an 8x8 baking pan with non-stick cooking spray, or grease it with butter or coconut oil.
  3. Trim the leaves and the very bottom of the stem from your cauliflower, whack the rest into chunks, and run through the shredding blade of your food processor.
  4. Dump your caulirice in a big mixing bowl. Put the work bowl back on the processor, and run your Swiss cheese through it; dump that in with the cauli-rice.
  5. Mince your shallot quite fine - I did this with a knife and cutting board, because really the food processor's too big for this little job. Add to the caulirice and cheese. Toss everything together till it's all well-distributed, taking care to break up clumps of cheese shreds.
  6. Swap out the shredding disc for the S-blade, and chop your walnuts to a medium consistency.
  7. You'll need another two bowls, one narrow and deep for whipping in. Separate your eggs, putting the yolks in one bowl, and the whites in the narrow and deep bowl. Do yourself a favor and separate them into a custard cup, one at a time, in case a yolk breaks. Even a tiny bit of yolk in your whites will keep them from whipping.
  8. Add the cream, salt or vege-sal, nutmeg, and pepper to the yolks, and whisk the whole thing up.
  9. Whip the whites till they're stiff but not dry.
  10. Now, pour the yolk-and-cream mixture into the cauliflower and cheese. Stir it in well.
  11. Use a rubber scraper to fold the whipped egg whites into the cauliflower mixture. Now dump the whole thing in your prepared 8x8 pan, spreading evenly.
  12. Sprinkle the chopped walnuts evenly over the top. Dust lightly with paprika.
  13. Now bake for 45 minutes. Cut in squares to serve.


About Dana Carpender

Dana Carpender is the Author and Editor of 50 Fat Fast Recipes.


  1. Hi, Can’t wait for the book. However had one quick question, I was trying to find out if I’m allowed to eat green olives while fat fasting?



    • April:

      Here is the response from Dana Carpender:

      Hey, April —

      Olives get 78% of their calories from fat, so they’re close. If you get them packed in olive oil instead of brine, they’ll be perfect.

      Hope this helps!


  2. Just wondering if the 16 servings mentioned in the nutritional info is correct. It seems that cutting an 8 x 8 pan into 16 squares would result in very tiny squares! Maybe it’s a typo and it’s 6 servings?

  3. Shirataki noodles can be found in “rice” shape (like an orzo, shape I guess). Do you think that might work in place of the cauliflower in this recipe? Might help the macros…

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