Craving a taste of Portugal without the carbs? This Low Carb Bacalhau com Natas brings the creamy comfort of the traditional dish with a keto twist!

A comforting Portuguese classic — made low carb! Perfect for anyone who wants to enjoy traditional flavors while keeping carbs in check.

If you’ve been missing this creamy, indulgent dish on your low carb journey, this version brings all the flavor with none of the guilt. Swapping potatoes for cauliflower keeps it lighter and keto-friendly, without compromising that signature texture.

• 400g cooked, shredded salt cod

• 1 medium cauliflower, cut into florets

• 1 medium onion, diced

• garlic powder

• 2 bay leaf

• 2 tbsp olive oil

• 200ml heavy cream (or coconut cream for dairy-free)

• 100ml unsweetened almond milk (or other low-carb milk)

• 1/2 tsp nutmeg

• Salt & black pepper to taste

• 1/2 cup shredded cheese (optional – mozzarella or parmesan for topping and sauce)

👩🏾‍🍳 Instructions

Cook the cod: If not pre-cooked, boil the cod for 10 minutes, then shred into small pieces. Set aside.

Prep the cauliflower: Steam or boil until soft (but not mushy). Drain well and roughly mash with a fork or a potato masher I use and recommend 🥔.

Sauté the aromatics: In a large skillet, heat olive oil and butter. Add onion, garlic, and bay leaf. Cook until golden and fragrant.

Combine: Add shredded cod and mashed cauliflower to the pan. Mix well and season with salt, pepper, and nutmeg.

Make the sauce: In a small saucepan, heat cream and almond milk. add pepper, nutmeg, cheese and salt. Stir gently with a heat-resistant silicone spatula and let it thicken slightly.

Pour over the bacalhau mixture.

Bake: Transfer everything to a baking dish. Top with cheese. Bake at 200°C (390°F) for 15–20 minutes, or until golden and bubbly.

Serve warm — with a fresh green salad or sautéed spinach for a complete low carb meal.

Nutritional Information (per generous serving – serves 6)

Comfort food with a low carb twist
Naturally grain-free
Creamy, cheesy, and rich in flavor
Great for family dinners or meal prep
Ready in under 40 minutes!

If you pay attention to what you eat, it’s worth paying attention to what you drink too.

Drink With Purpose is a 25-recipe functional drink guide for women over 40 — low carb friendly, no sugar spikes, organized by goal: digestion, recovery, energy, hormones.

→ Get the guide here: Drink With Purpose

Serving Suggestions

• Pair with sautéed zucchini noodles, steamed green beans or a salad

• Drizzle with olive oil and fresh herbs before serving for a gourmet touch

Looking for a low carb drink to go with this dish?
I shared a refreshing Low Carb Strawberry Rum Fizz, perfect for special dinners or relaxed evenings.

Get the full drink recipe here: Low Carb Strawberry Rum Fizz – Keto Cocktail with Lime & Erythritol

Here are some of my favorite kitchen tools that made this recipe easier and more enjoyable:

• Potato Masher – perfect for mashing cauliflower without turning it into purée

• Silicone Spatula – gentle on your pans and great for stirring creamy sauces