Cheesy Cauliflower Bake

By Rena |

This cheesy Cauliflower casserole Bake is a cheesy delicious vegetarian side dish recipe that’s will impress your family and friends. Loaded with flavor, and a low carb alternative to the classic cheesy potato bake. Easy to make, and the perfect side dish to serve for a crowd.

cheesy baked cauliflower

Our cheesy cauliflower bake recipe will be sure to wow your guests and family. Everyone is going to want to go for seconds and a great way to have your kids eating more vegetables. Made with cauliflower florets, cheddar, and Parmesan Cheese, Garlic, milk, herbs, and olive oil. This is a low-carb oven-baked cauliflower side dish recipe and to make it keto-friendly, you may skip the flour and use unsweetened almond or coconut milk. Loaded with flavor, this crispy and healthy cauliflower bake will be one of your all-time favorite side dish recipes.

Why you will love this cauliflower side dish recipe

  • Loaded with fiber: A great way to have more veggies and load up on the fiber.
  • Keto-friendly: This cheesy cauliflower bake low in carbs and great if you are on the keto diet.
  • So Tasty: Once you make this cauliflower recipe, you will see how delicious it is. No doubt, it will become a family favorite.
crispy baked cauliflower

Ingredients you will need to make this cheesy baked cauliflower casserole

  • 2 medium Heads Cauliflower (about 3 pounds total)
  • 1½ Cups Grated White Cheddar or yellow cheddar cheese (light or fat-free)
  • ½ Cup Grated Parmesan Cheese
  • 1½ Cup Milk (dairy or non-dairy)
  • 2 Garlic Cloves minced
  • ½ Tsp Freshly Grated Nutmeg or ground nutmeg
  • 2 Tbsp Gluten-Free Flour
  • 1 Tbsp Olive Oil
  • ½ Tsp Kosher Salt
  • Half Tsp Freshly ground black pepper divided
  • ½ Tsp Chili Flakes optional
  • 1-2 Tbsp Freshly Chopped Parsley
  • Cooking Oil Spray

How to make This baked cheesy cauliflower casserole

  • Preheat the oven on medium broil and line a large baking tray with parchment paper.
  • Grease a 9×13-inch or other 3-quart baking dish with some oil and set aside.
  • Thoroughly wash the cauliflower and pat the excess moisture with a paper towel. Trim the stem off the cauliflower and cut into florets.
  • Arrange the cauliflower florets in the prepared baking tray, spray with cooking oil and season with some salt and pepper, toss to coat well. Broil for 10-12 minutes, or until charred and tender-crisp.
cheesy cauliflower recipe
  • While the cauliflower cooks, prepare the cheesy sauce. In a heavy skillet, heat the oil on medium heat.
  • Add garlic and cook for 1 minute, until fragrant. Add flour and whisk quickly until a white froth begins to appear on the top.
  • Carefully and slowly pour the milk; continue whisking until the mixture starts to bubbles.
  • Reduce the heat to low and let it simmer until the sauce thickens. Once the sauce is thick and creamy remove from the heat, stir in the cheddar cheese, grated nutmeg and mix thoroughly, until cheese is completely melted. Adjust the seasoning to your taste.
  • Remove the cauliflower from the oven and carefully transfer it into the prepared baking dish. Pour the hot bubbling sauce on top; mix until well combined. Top with parmesan cheese.
  • Change the oven settings for 375°F fan-assisted. Bake for 10-12 minutes until hot and bubbly.
  •  Remove from the oven and let cool at room temperature for about 5 minutes. Garnish with parsley and chili flakes if desired. Serve hot and enjoy!
healthy cheesy cauliflower recipe

Frequently asked questions

How long to bake cauliflower?

It all depends on whether you are baking a whole cauliflower or using cauliflower florets. A whole cauliflower will need 40 minutes or so to bake fully until it is fork-tender. Cauliflower florets need 25-30 minutes of baking in a 375-400 F preheated oven. It is always best to use your fork to check for doneness. Also, it cut down on baking time, consider steaming the cauliflower for a few minutes in some boiling water before adding it to the oven. This is certainly an option and not necessary.

How to Store cheesy cauliflower bake?

Place leftover baked cauliflower in a tightly sealed container and store in the fridge for 3-4 days. We do not recommend freezing this cheesy baked cauliflower because it will be a bit watery and soggy. But if you must, they last up to 3 months in the freezer, thaw in the fridge the night before and reheat in the microwave and enjoy.

What to serve with cheesy cauliflower casserole?

This cheesy cauliflower casserole makes for a great side dish to a variety of main courses. Serve it with any grilled protein like chicken or salmon, try it with roast beef, roasted whole chicken, shrimp, or kabobs.

healthy baked cauliflower recipe

More delicious Cauliflower recipes:

baked cauliflower casserole

Remember to subscribe to my NEWSLETTER for free and receive recipes like this Cheesy Baked Cauliflower Recipe delivered right to your inbox!

If you try a recipe and you like it, please use our hashtag #healthyfitnessmeals on INSTAGRAM for a chance to be featured! FOLLOW Healthy Fitness Meals on FACEBOOK | INSTAGRAM | PINTEREST | TWITTER for all of our latest blog posts and recipes.

baked cauliflower casserole
cheesy cauliflower bake

Cheesy Cauliflower Bake

Easy baked cauliflower recipe with cheese, garlic, nutmeg, and spices.
4.91 from 10 votes
Print Pin Rate
Course: Side Dish
Cuisine: American
Diet: Vegetarian
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Servings: 8
Calories: 151kcal
Author: Rena

Ingredients

  • 2 medium Heads Cauliflower (about 3 pounds total)
  • Cups Grated White Cheddar or yellow cheddar cheese (light or fat-free)
  • ½ Cup Grated Parmesan Cheese
  • Cup Milk (dairy or non-dairy)
  • 2 Garlic Cloves minced
  • ½ Tsp Freshly Grated Nutmeg or ground nutmeg
  • 2 Tbsp Gluten-Free Flour
  • 1 Tbsp Olive Oil
  • ½ Tsp Kosher Salt
  • ½ Tsp Freshly ground black pepper divided
  • ½ Tsp Chili Flakes optional
  • 1-2 Tbsp Freshly Chopped Parsley
  • Cooking Oil Spray

Instructions

  • Preheat the oven on medium broil and line a large baking tray with parchment paper. Grease a 9×13-inch or other 3-quart baking dish with some oil and set aside.
  • Thoroughly wash the cauliflower and pat the excess moisture with a paper towel. Trim the stem off the cauliflower and cut into florets.
  • Arrange the cauliflower florets in the prepared baking tray, spray with cooking oil and season with the suggested salt and pepper, toss to coat well.
  • Broil for 10-12 minutes, or until charred and tender-crisp. While the cauliflower is baking prepare the cheesy sauce.
  • In a heavy skillet, heat the oil on medium heat. Add garlic and cook for 1 minute, until fragrant. Add flour and whisk quickly until a white froth begins to appear on the top.
  • Carefully and slowly pour the milk; continue whisking until the mixture starts to bubbles. Reduce the heat to low and let it simmer until the sauce thickens.
  • Once the sauce is thick and creamy remove from the heat, stir in the cheddar cheese, grated nutmeg and mix thoroughly, until cheese is completely melted.
  • Adjust the seasoning to your taste. Remove the cauliflower from the oven and carefully transfer it into the prepared baking dish.
  • Pour the hot bubbling sauce on top; mix until well combined. Top with parmesan cheese.
  • Change the oven settings for 375°F fan-assisted. Bake for 10-12 minutes until hot and bubbly.
  • Remove from the oven and let cool at room temperature for about 5 minutes. Garnish with parsley and chili flakes if desired. Serve hot and enjoy!

Notes

  • If you prefer to skip roasting the cauliflower first and save time by cooking everything in one dish, place the cauliflower first in the baking dish you will be using, then after it is cooking just pour in the prepared cheesy sauce.
  • Cut the florets into smaller even sizes to ensure they all bake through,
  • Consider adding in broccoli too if you like.
  • Any milk of choice works.

Nutrition

Calories: 151kcal | Carbohydrates: 12g | Protein: 12g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 15mg | Sodium: 436mg | Potassium: 512mg | Fiber: 3g | Sugar: 5g | Vitamin A: 249IU | Vitamin C: 70mg | Calcium: 242mg | Iron: 1mg
Tried this Recipe? Tag me Today!Mention @HealthyFitnessMeals or tag #HealthyFitnessMeals!
healthy cauliflower bake
healthy crispy cauliflower bake

Reader Interactions

Comments

  1. Melinda says

    4 stars
    This recipe was super yummy and my husband and I enjoyed it. However, there were some things I found in the recipe that were confusing and you might want to edit….

    1. In #3 when it said to season with salt and pepper, I just put a random amount. However, later I realized that you had suggested amounts in the recipe! If #3 said “with THE salt and pepper,” we would know to look at the ingredient list.
    2. In #7 when it says to stir in the cheese, I assumed that meant ALL the cheese, but then I saw in #9 that I was supposed to save the parmesan! To fix that, #7 should specific that it’s just the cheddar going in.
    3. On a practical note, why does there have to be two separate baking dishes? Why can’t the cauliflower be baked in the baking dish from the beginning, and then the sauce added on top?

    Again, thanks for the recipe! Hopefully the feedback is helpful 🙂

  2. Ai-Vi says

    5 stars
    So good. I actually swapped out a few ingredients to make it vegan for my bub who has milk allergies and it still turned out perfect.

Leave A Reply

Recipe Rating




free email bonus

5 Secrets to Easy Healthy Dinners

Tips, ideas & recipes to help you with easy healthy dinners!