Meal Prep and Cooking Time
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Serves: 4~6 plates
Ingredients Checklist
Instructions
- Preheat and Prepare:
Preheat your oven to 375°F (190°C). Lightly grease a baking dish and set it aside. - Cook the Cauliflower:
Bring a large pot of salted water to a boil. Add the cauliflower florets and cook for 5 minutes until tender. Drain and transfer to a large bowl. - Prepare the Cheese Sauce:
In a small saucepan, heat the heavy cream over medium heat until it begins to simmer. Add the minced garlic, onion powder, smoked paprika, and a pinch of salt and pepper. Stir in the shredded cheddar and Parmesan cheese until melted and smooth. - Combine:
Pour the cheese sauce over the cauliflower and mix well to coat. Transfer the mixture to the prepared baking dish. - Add the Topping:
In a small bowl, combine the breadcrumbs (if using), melted butter, and shredded cheddar cheese. Sprinkle this mixture evenly over the cauliflower. - Bake:
Place the dish in the oven and bake for 25–30 minutes, or until the top is golden brown and bubbly. - Serve:
Remove from the oven and let it cool for a few minutes before serving. Garnish with fresh parsley if desired.
Why This Recipe Works
This Cheesy Cauliflower Bake is a comforting dish that combines the creamy, cheesy goodness of classic comfort food with the health benefits of cauliflower. It’s easy to prepare, family-friendly, and perfect as a side dish or a light main course.
Healthy Aspect
Cauliflower is low in carbs and calories but high in fiber, vitamins C and K, and antioxidants. Using a cheese-based sauce adds protein and calcium, and substituting heavy cream with almond milk reduces fat content for a lighter version. This dish offers a nutritious, indulgent option for those watching their carb intake.
| Calories | Protein (g) | Carbohydrates (g) | Fiber (g) | Sugars (g) | Fat (g) | Saturated Fat (g) |
|---|---|---|---|---|---|---|
| 150 | 8 | 10 | 2 | 3 | 12 | 6 |