Cauliflower Casserole

Cauliflower Casserole
Cauliflower Casserole

Terri Ciccone

Currently in season, cauliflower is one of my favorite vegetables to cook with. It’s hearty, has a great texture, and is high in nutrients yet low in calories. It can be a great base for all types of recipes, and a healthier substitute for carbs like pasta or potatoes. While I’ve reluctantly replaced my linguini and my mashed potatoes with the white veggie, this casserole is so good it isn’t a “sub” for anything!

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Before you melt your butter, use the stick to butter a long rectangular pan.

Preheat your oven to 350 degrees. Bring the chicken broth to a boil. Once boiling, place the cauliflower in the pot, stir, and lower the heat. Let it cook until the pieces are medium-tender. Drain the cauliflower, reserving  ½ cup of broth.

In a bowl, mix together the melted butter, baby spinach, and the diced tomatoes. Place the mixture in a rectangular pan. Sprinkle the top with both cheeses and the breadcrumbs. Place in the oven, cook for 40 minutes or until the breadcrumbs begin to crisp and the juices in the pan begin to bubble.


For this recipe, I used Italian seasoned breadcrumbs, and a combination of mozzarella and Parmesan cheese. Feel free to use plain or whole-wheat breadcrumbs, and any cheese combination you like. Another great thing about cauliflower is that it’s pretty basic, so you can really dress it up however you like.


Calories per serving:

557 calories

Dietary restrictions:

High Fiber Egg Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Pork Free, Alcohol Free

Daily value:



  • Fat 29g 45%
  • Carbs 46g 15%
  • Saturated 16g 82%
  • Fiber 6g 23%
  • Trans 0g
  • Sugars 9g
  • Monounsaturated 8g
  • Polyunsaturated 2g
  • Protein 30g 60%
  • Cholesterol 78mg 26%
  • Sodium 1,096mg 46%
  • Calcium 635mg 63%
  • Magnesium 86mg 21%
  • Potassium 904mg 26%
  • Iron 4mg 22%
  • Zinc 3mg 22%
  • Phosphorus 496mg 71%
  • Vitamin A 345µg 38%
  • Vitamin C 74mg 124%
  • Thiamin (B1) 1mg 39%
  • Riboflavin (B2) 1mg 34%
  • Niacin (B3) 6mg 28%
  • Vitamin B6 0mg 23%
  • Folic Acid (B9) 179µg 45%
  • Vitamin B12 1µg 24%
  • Vitamin D 0µg 0%
  • Vitamin E 1mg 7%
  • Vitamin K 139µg 174%
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