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CAULIFLOWER MAC AND CHEESE CASSEROLE
09

CAULIFLOWER MAC AND CHEESE CASSEROLE

NUTRITION
HEALTHY RECIPES
Oct 31, 2024

CAULIFLOWER MAC AND CHEESE CASSEROLE

This Cauliflower Mac and cheese casserole brings comforting, indulgent mac and cheese flavours into a low-carb, vegetable-based dish. Steamed florets are then covered in a creamy sauce from sharp cheddar cheese and Greek yoghurt to be rich and tangy with each bite of garlic. Baked until bubbly and golden, this casserole presents the perfect texture contrast of tender cauliflower with melted cheese on top. It is easy to prepare and has a good side or light main course to fill the urge without extra carbs or heavy calories. It is an excellent choice for family dinners or meal prep as it promises nutrition and flavour in every serving.

RECIPE CATEGORY

Lunch, Dinner, Entrée, Side

SERVING SIZE

1

CUISINE

Italian, Fusion

PREPARATION / TECHNIQUES

Bake, Prepared in Advance, One-Pot Wonders

OCCASION / HOLIDAY

Family Dinner, Casual Gathering, Weeknight Meal, Spring and Fall

SPECIAL CONSIDERATION / DIETARY CONCERNS

High Protein, Low Fat, Kid Friendly, Gluten-Free, Low Calorie

DISH TYPE

Casserole, Main Course, Comfort Food

INGREDIENTS

  • 100g cooked chicken breast, diced
  • 50g fresh spinach
  • 2 tbsp Greek yogurt
  • 1 tbsp shredded Parmesan cheese
  • 1 clove garlic, minced
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 180
  • Protein: 20g
  • Fat: 5g
  • Carbohydrates: 5g
  • Fibre: 2g
  • Sodium: 220mg
  • Sugars: 2g

PREPARATION OF CAULIFLOWER MAC AND CHEESE CASSEROLE

  • Prepare ingredients: Preheat oven to 180°C (350°F). Lightly brush a small ovenproof dish with olive oil or a spray if you have one.
  • Layer Spinach and Chicken: Put the fresh spinach bottom half in a baking dish. Spread chicken over this layer in a uniform layer.
  • Mix and Spread Alfredo Sauce: Greek yoghurt, Parmesan cheese, minced garlic, salt, and pepper. Mix all this until it becomes creamy smooth and spread on chicken with spinach.
  • Add Topping: Sprinkle remaining spinach on top and some extra Parmesan cheese to taste to add a rich flavour and brown.
  • Bake the Casserole: Bake in a preheated oven for 15-20 minutes until the cheese browns slightly, melts all over and completes casserole effervescence through 1 to 2 minutes in a topping broiler.
  • Serve: Let it cool for a few minutes and warm it with fresh parsley.

PREP TIME

10 minutes

COOKING TIME

15-20 minutes

TIPS

  • Add a spoonful of Greek yoghurt or a milk pinch, making the Alfredo sauce creamy.
  • Fresh baby spinach is best for the most flavorful and textured result; it wilts right when baked.
  • Shredded rotisserie chicken can be a pretty good shortcut for this recipe.

VARIATIONS

  • Add turkey or ground beef if you want a different type of protein.
  • Add some extra mushrooms or bell peppers for extra veggie bites and texture.
  • It can be made dairy-free by using plant-based yoghurt and vegan parmesan.

PREPPING AND STORAGE

  • Fridge: Store in a covered container in the refrigerator for up to 3 days. Warm to 350°F till hot throughout.
  • Freezing: Wrap tightly in aluminium foil and freeze for up to 2 months. Thaw overnight in refrigerator; then bake at 350°F for 10 to 15 minutes.

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