This Healthy 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!
I used my famous low calorie mac and cheese sauce to make this extra creamy and cheesy, without adding too many calories or unhealthy fats. I know you’ll love the recipe!
Healthy Cheesy Cauliflower Casserole
What You’ll Find in this Article:
Ingredients in Low Calorie Cheesy Cauliflower
I like to get one head of cauliflower, but if you want to skip a step, get 8 cups of cut cauliflower florets instead.
You can easily make this healthy recipe gluten-free with gluten free flour. And you can use any unsweetened milk you like.
Shopping List for Low Calorie Cheesy Cauliflower Casserole:
- Large head cauliflower
- Olive Oil Spray
- Butter
- All-purpose flour (or gluten free)
- Unsweetened almond milk (or 1% dairy milk)
- Garlic cloves
- Sharp cheddar cheese
- Salt and pepper
- Parsley (optional)
How to Make Low Calorie Cheesy Cauliflower Casserole
In the efforts of quick cooking and minimal clean up, I make the sauce while the cauliflower cooks.
And I cook the cauliflower in the casserole dish I use later to bake everything together. This means I can multi-task and reduce clean up a bit.
Tools and Equipment:
- 9×13 Casserole Dish
- Large Pot
- Wooden Spoon
- Whisk
- Measuring Cups and Spoons
How to Make Low Calorie Cheesy Cauliflower Casseroles:
- 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.
Healthy Cheesy Cauliflower Casserole Recipe
I know you’ll love this low calorie cheesy cauliflower casserole! It’s easy and delicious and so good for you.
Serve it as a side dish, or double (or triple) the serving size and enjoy it is a main course/full meal. Here are some more low calorie casserole recipes I think you’ll love.
More Low Calorie Casserole Recipes:
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
Nutrition and Calories in Cauliflower Casserole
Low Sodium Tip: Omit the salt and add 2 more garlic cloves.
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Article History:
- Originally written and published May 27, 2023 by Audrey Johns
- Updated on September 19, 2023 by Audrey Johns
