Cauliflower Casserole

Cauliflower Casserole
Cauliflower Casserole


Vegetables are so important for healthy living and … so unloved by many.
But not this Cauliflower Casserole Dish! This cauliflower casserole is cheesy and delicious and very flavorful! I’m sure you can feed even your fastidious kids with this meal. This cauliflower casserole is going to rock your world.
What is better way to enjoy your low carb, nutritious, and healthy supper?

Serving Prep time  Cook Time Total Time
 for 4 20 min 25 min 45 min

Ingredients:

  • ½ head of cauliflower (485 g / 1.1 lb), cut into florets
  • ¼ cup (55 g) frozen green peas
  • ¼ cup (50 g) frozen corn
  • 1 cup skimmed milk
  • 1 egg
  • 2 tbsp. butter (15 g), melted
  • 1 tbsp. flour
  • ½ tsp. salt
  • ½ tsp. ground black pepper
  • ⅓ cup (30 g / 1 oz) grated Parmesan cheese
  • ½ cup (65 g / 2.3 oz) mozzarella cheese (reduced fat), shredded
Cauliflower Casserole
Cauliflower Casserole

Directions:

  1. In a large pot boil water and add the cauliflower florets. Boil for 2 minutes until tender. Drain, pour in a casserole dish, then add the frozen green peas and corn. Set aside.
  2. Preheat an oven to 400 degrees.
  3. Heat the butter over medium heat in a small skillet. Add the flour, whisk to combine. Slowly whisk in milk until the flour is dissolved. Add grated Parmesan cheese and stir until melted. Season with salt and pepper. Turn off the heat and set aside the mixture.
  4. In a medium bowl, beat the egg, and pour it into the slightly cool mixture, mix well.
  5. Toss in the cauliflower and stir together in a casserole dish.
  6. Sprinkle with the mozzarella on top.
  7. Bake for 25 minutes or until the top is golden.
  8. Garnish with parsley, and enjoy!
Cauliflower Casserole
Cauliflower Casserole
Calories (per 100 g): 111 cal Calories (per 1 serve: 160 g): 178 cal
Fat: 5.1 g
Carbohydrates: 8.5 g
Protein: 7.8 g
Fat: 8.2 g
Carbohydrates: 13.6 g
Protein: 12.4 g

Cauliflower Casserole

Perfect low carb side dish packed with wholesome vegetables and protein. Healthy keto-friendly, easy to make recipe that is seriously comforting and delicious. And nutritious!
Prep Time20 mins
Cook Time25 mins
Total Time45 mins
Course: Main Course
Keyword: Low carb meal, vegetable side dish, keto recipe, delicious cauliflower, high protein meal, veggies, weight loss recipe
Servings: 4 peopple
Calories: 111kcal

Ingredients

  • ½ head of cauliflower 485 g / 1.1 lb, cut into florets
  • ¼ cup 55 g frozen green peas
  • ¼ cup 50 g frozen corn
  • 1 cup skimmed milk
  • 1 egg
  • 2 tbsp. butter 15 g, melted
  • 1 tbsp. flour
  • ½ tsp. salt
  • ½ tsp. ground black pepper
  • cup 30g / 1oz grated Parmesan cheese
  • ½ cup 65g / 2.3 oz mozzarella cheese (reduced fat), shredded

Instructions

  • In a large pot boil water and add the cauliflower florets. Boil for 2 minutes until tender. Drain, pour in a casserole dish, then add the frozen green peas and corn. Set aside.
  • Preheat an oven to 400 F degrees.
  • Heat the butter over medium heat in a small skillet. Add the flour, whisk to combine. Slowly whisk in milk until the flour is dissolved. Add grated Parmesan cheese and stir until melted. Season with salt and pepper. Turn off the heat and set aside the mixture.
  • In a medium bowl, beat the egg, and pour it into the slightly cool mixture, mix well.
  • Toss in the cauliflower and stir together in a casserole dish.
  • Sprinkle with the mozzarella on top.
  • Bake for 25 minutes or until the top is golden.
  • Garnish with parsley, and enjoy!

Notes

How Many Calories in Cauliflower Casserole
Calories (per 100 g): 111 cal Calories (per 1 serve /about 160 g ): 178 cal
Fat: 5.1 g Fat: 8.2 g
Carbohydrates: 8.5 g Carbohydrates: 13.6 g
Protein: 7.8 g Protein: 12.4 g

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