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:
- 1 large head cauliflower
- 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
- ½ teaspoon salt
- ⅛ teaspoon pepper
- 1 teaspoon chopped parsley (optional)
Low Calorie 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
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Low Calorie Cheesy Cauliflower Casserole
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
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 appearances by 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