This Low Calorie Cauliflower and Broccoli Casserole is just 79 calories and has just 6 ingredients! Plus I have supplied you with 5 flavors total. So you can make the casserole 5 different ways, even with my famous Ranch Seasoning Mix!. This hearty side dish is great with any protein main dish you make. It’s especially great with roasted chicken though. I love to make it for holidays too, it’s a healthy dish and I love that I can have seconds and thirds without guilt.
Ingredients You’ll Need:
- Olive oil spray
- ⅛ cup whole grain mustard
- ¾ cup water divided
- 3 cups cauliflower florets
- 3 cups broccoli florets
- 1 yellow onion minced
- 4 slices provolone cheese
Low Calorie Cauliflower and Broccoli Casserole
Healthy Cauliflower and Broccoli 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 Cauliflower and Broccoli Casserole
Low Calorie Salad Recipes:
Low Calorie Cauliflower and Broccoli Casserole
Ingredients
- Olive oil spray
- ⅛ cup whole grain mustard
- ¾ cup water divided
- 3 cups cauliflower florets
- 3 cups broccoli florets
- 1 yellow onion minced
- 4 slices provolone cheese
Instructions
- Preheat oven to 375 degrees, and spray a 9×13 baking dish with olive oil.
- To a large bowl combine the mustard and 1/4 cup water and mix together.
- Add the cauliflower and 1/2 cup water to a microwave safe bowl and microwave for 5 minutes until tender.
- Carefully remove and drain, then add the cauliflower, broccoli, and onions to the mustard and toss well to combine.
- Pour the veggies into the prepared baking dish, scraping any leftover mustard over the top.
- Add the provolone cheese to the top, spreading out so you get melted cheese over the entire top, and spray with olive oil.
- Add to the oven and bake for 20 minutes, then broil for 1-3 minutes (watch closely) until the cheese is melted.
- 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 Broccoli Bake
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Article History:
- Originally written and published December 8, 2022 by Audrey Johns
- Updated on May 4, 2023 by
- Updated on September 19, 2023 by Audrey Johns
