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!
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 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 |