Best 4 Low Fat Cauliflower Tomato Casserole Recipes
Preparing a low-fat cauliflower tomato casserole is a delicious and healthy way to enjoy a hearty and satisfying meal. This dish combines the flavors of fresh cauliflower, juicy tomatoes, and a creamy sauce, all without compromising on taste or nutrition. Whether you're looking for a vegetarian option, a side dish, or a main course, this recipe offers a wholesome and flavorful culinary experience. With its low-fat content and rich combination of flavors, this cauliflower tomato casserole is sure to become a favorite in your kitchen.
Check out the recipes below so you can choose the best recipe for yourself!
CAULIFLOWER WITH TOMATOES
Provided by Food Network Kitchen
Categories side-dish
Time 35m
Yield 4 servings
Number Of Ingredients 0
Steps:
- Toss 7 cups small cauliflower florets and 3 chopped plum tomatoes with 1/4 cup olive oil, 2 cloves minced garlic, 1 1/2 teaspoons cumin seeds, 1/4 teaspoon turmeric, a pinch of cayenne, 1/2 teaspoon salt, and pepper to taste on a baking sheet. Roast in a 450 degrees F oven, about 25 minutes. Sprinkle with lemon juice and chopped cilantro.
- Serves: 4 Calories: 179 Total Fat: 14 grams Saturated Fat: 2 grams Protein: 4 grams Total carbohydrates: 13 grams Sugar: 6 grams Fiber: 5 grams Cholesterol: 0 milligrams Sodium: 297 milligrams
Nutrition Facts : Calories 179 calorie, Fat 14 grams, SaturatedFat 2 grams, Cholesterol 0 milligrams, Sodium 297 milligrams, Carbohydrate 13 grams, Fiber 5 grams, Protein 4 grams, Sugar 6 grams
POTATO AND CAULIFLOWER CASSEROLE
Great potato and cauliflower side dish. Goes especially well with a pork meal.
Provided by PRIMARYGR
Categories Side Dish Potato Side Dish Recipes
Time 45m
Yield 6
Number Of Ingredients 7
Steps:
- Preheat oven to 350 degrees F (175 degrees C). Lightly grease a medium casserole dish.
- In a pot with enough water to cover, boil the potatoes 10 minutes, or until tender but still firm. Drain, and set aside.
- In a pot, place the cauliflower in a steamer basket over boiling water. Steam 5 minutes, until tender but still firm. Set aside.
- Melt the butter in a saucepan over medium heat, and whisk in the flour. Gradually stir in the heavy cream until thickened. Remove from heat, and mix in 1/2 cup Swiss cheese until melted. Season with salt and pepper.
- Arrange the potatoes and cauliflower in the prepared casserole dish. Pour the cream sauce over the potatoes and cauliflower, and sprinkle with the remaining Swiss cheese.
- Bake 20 minutes in the preheated oven, or until bubbly and lightly browned.
Nutrition Facts : Calories 475.7 calories, Carbohydrate 33.5 g, Cholesterol 107 mg, Fat 32 g, Fiber 4.5 g, Protein 16 g, SaturatedFat 20.1 g, Sodium 168.4 mg, Sugar 3.8 g
SIMPLE CAULIFLOWER KETO CASSEROLE
Cauliflower in a creamy cheese sauce is a perfect keto recipe and delicious to boot! Make sure you season well with salt and pepper (nutmeg tastes great as well) otherwise it will taste too bland.
Provided by Natalie Titanov
Categories Side Dish Casseroles Cauliflower
Time 45m
Yield 2
Number Of Ingredients 4
Steps:
- Preheat the oven to 400 degrees F (200 degrees C).
- Bring a large pot of slightly salted water to a boil and cook cauliflower until tender but firm to the bite, about 10 minutes. Drain.
- Combine Cheddar cheese, cream, salt, and pepper in a large bowl. Arrange cauliflower in a casserole dish and cover with cheese mixture.
- Bake in the preheated oven until cheese is bubbly and golden brown, about 25 minutes.
Nutrition Facts : Calories 468.9 calories, Carbohydrate 10 g, Cholesterol 140.8 mg, Fat 40.9 g, Fiber 3.6 g, Protein 18.1 g, SaturatedFat 25.6 g, Sodium 494.1 mg, Sugar 3.8 g
LOW-FAT CAULIFLOWER TOMATO CASSEROLE
Make and share this Low-Fat Cauliflower Tomato Casserole recipe from Food.com.
Provided by Dancer
Categories Cauliflower
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 350F.
- Place cauliflower in a steamer basket over boiling water.
- Cover saucepan and steam 4-5 minutes or until cauliflower is almost tender.
- Arrange cauliflower in a buttered shallow baking dish.
- Arrange tomatoes over cauliflower.
- Sprinkle with salt and pepper.
- Combine cheeses in a bowl and sprinkle over cauliflower mixture. Sprinkle with breadcrumbs, drizzle with butter and bake 20-25 minutes or until top is golden.
Nutrition Facts : Calories 130.9, Fat 5.4, SaturatedFat 3, Cholesterol 13.5, Sodium 431.7, Carbohydrate 15.8, Fiber 4.1, Sugar 5.9, Protein 7
Tips:
- Choose the right cauliflower: For the best results, use a head of cauliflower that is fresh and firm. Avoid cauliflower that is wilted or has brown spots.
- Cut the cauliflower into small florets: This will help the cauliflower cook evenly and absorb the flavors of the other ingredients.
- Steam the cauliflower: Steaming is a gentle cooking method that helps to preserve the cauliflower's nutrients and texture. You can steam the cauliflower in a steamer basket over a pot of boiling water or in the microwave.
- Use low-fat ingredients: To keep this casserole healthy, use low-fat or non-fat milk and cheese. You can also use a low-sodium canned tomato sauce.
- Add your favorite vegetables: Feel free to add other vegetables to this casserole, such as broccoli, zucchini, or carrots. Just be sure to adjust the cooking time accordingly.
Conclusion:
This low-fat cauliflower tomato casserole is a delicious and healthy meal that is perfect for a weeknight dinner. It is easy to make and can be tailored to your own dietary preferences. With its creamy sauce, tender cauliflower, and flavorful tomatoes, this casserole is sure to be a hit with the whole family.
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