Dinners, Sides, Vegetarian / By audreyleejohns
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This Low Calorie Cheesy Cauliflower Casserole is just 86 calories. Plus it’s low carb and low sugar too!. I love making this Low Calorie Cheesy Cauliflower Casserole for a dinner side dish, but it’s also great as a main course. You can have 1/2 of the entire casserole for just 258 calories!
Ingredients You’ll Need:
- 1large headcauliflowercut into florets
- Olive Oil Spray
- 1tablespoonbutter
- 1tablespoonall-purpose flouror gluten-free
- 3cupsunsweetened almond milkor 1% dairy milk
- 2garlic cloves
- ½cupgrated sharp cheddar cheesedivided
- ½teaspoonsalt
- ⅛teaspoonpepper
- 1teaspoonchopped parsleyoptional
Low Calorie Cheesy Cauliflower Casserole
What You’ll Find in this Article:
- Ingredients in Low Calorie Cheesy Cauliflower (shopping list!)
- How to Make Low Calorie Cheesy Cauliflower Casserole
- Healthy Cheesy Cauliflower Casserole Recipe (recipe card!)
- Nutrition and Calories in Cheesy Cauliflower Casserole
Healthy Cheesy Cauliflower Casserole Meal Prep and Storage
Meal Prep: You can make the casserole ahead of time and bake, or store to bake later. Simply bake and cool, and cover. Then store (baked or unbaked) for later.
Storage: Will hold in the fridge for 5 days or the freezer for a month.
Reheating: If stored unbaked, bake according to the directions below (thaw out first if frozen). Or to reheat leftovers or pre-cooked, cover with foil and add to a 350 degree oven for 20-30 minutes until warmed through.
Low Calorie Cheesy Cauliflower Casserole
Low Calorie Cheesy Cauliflower Casserole
Lose Weight By Eating
This Low Calorie Cheesy Cauliflower Casserole is just 86 calories! Plus it's low carb, low sugar and packed with flavor!
I love making this healthy cheesy cauliflower casserole for a side dish, but more often than not I end up splitting the entire casserole with my kiddo as a big low calorie dinner.
Special Tip: You can roast the cauliflower ahead of time to make this even quicker to assemble. I like to do it all at once (so I only need to clean up once.)
5 from 2 votes
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Prep Time 10 minutes mins
Cook Time 30 minutes mins
Total Time 40 minutes mins
Servings 6 servings
Calories 86 kcal
Equipment
9×13 casserole dish
Large pot
Wooden Spoon
Whisk
Meaning Cups and Spoons
Ingredients
- 1 large head cauliflower cut into florets
- Olive Oil Spray
- 1 tablespoon butter
- 1 tablespoon all-purpose flour or gluten-free
- 3 cups unsweetened almond milk or 1% dairy milk
- 2 garlic cloves
- ½ cup grated sharp cheddar cheese divided
- ½ teaspoon salt
- ⅛ teaspoon pepper
- 1 teaspoon chopped parsley optional
Instructions
Preheat the oven to 450 degrees and add the cauliflower florets to a 9×13 casserole dish.
Spray with olive oil and bake for 20 minutes.
Meanwhile, while the cauliflower cooks, make the cheese sauce.
In a large pan, melt the butter over medium-low heat. Add the flour and mix with a wooden spoon, continuously, until you have a light brown paste.
Add in 1 cup of milk and whisk well to remove any lumps. Mix the remaining milk and whole garlic cloves. Increase the heat to medium-high.
Mix often, scraping the bottom of the pan often, until the sauce has thickened and coats the spoon. Turn off the heat, remove the garlic cloves and discard.
Stir in the cooked cauliflower florets into the sauce, 1/4 cup cheddar cheese, salt and pepper. Mix well, until all the cauliflower is coated and the cheese is melted.
Move back to the 9×13 casserole dish, and top with remaining cheddar cheese cheese.
Spray lightly with olive oil and add bake to the hot oven for 10 minutes until the cheese is melted.
Remove from the oven, sprinkle with parsley, and serve hot.
Nutrition
Serving: 1.5cupsCalories: 86kcalCarbohydrates: 3.1gProtein: 3.4gFat: 6.9gSaturated Fat: 3.4gCholesterol: 15mgSodium: 326mgPotassium: 107mgFiber: 1gSugar: 0.5gCalcium: 223mgIron: 1mg
Keyword cauliflower casserole, cheesy cauliflower, healthy Cheesy Cauliflower Casserole, Low Calorie Cheesy Cauliflower Casserole
Tried this recipe?Let us know how it was!
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearancesby clicking here.
Nutrition and Calories in Cauliflower Casserole
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Article History:
- Originally written and published May 27, 2023 by Audrey Johns
- Updated on September 19, 2023 by Audrey Johns
