Silgusouste (lillkapsaga)
Keto Baltic Sprat Casserole with Cauliflower
Yes, with a tweak: ensure cauliflower is used instead of potatoes. About 13g net carbs per serving, on the higher side for Estonian food, so watch the portion.
What it is
A creamy and savory casserole reinterpretation, replacing traditional potatoes with cauliflower. This dish layers salted Baltic sprats, cooked cauliflower, and often eggs and cream, baked to a golden brown perfection.
Key ingredients
Baltic sprats, cauliflower, eggs, cream
How to make it keto
Ensure cauliflower is used instead of potatoes. Confirm no flour or other thickeners are used in the cream sauce. Verify that the sprats themselves are not sugar-cured.
Say this to the waiter (Estonian)
Silgusoust lillkapsaga, palun kinnitage, et pole kartulit. Kas kastmes pole jahu ja sprotid pole suhkruga soolatud?
Silgusoust with cauliflower, confirm no potatoes. No flour in sauce, and sprats aren't sugar-cured?
Watch out for
Potatoes being used instead of cauliflower, flour-based thickeners in the cream, or overly sweet sprats if not explicitly checked.
Macros are estimates for a typical serving and vary by restaurant. Confirm ingredients with staff, especially if you have allergies. Our ingredient lists are generated automatically and describe how a dish is typically made.
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