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Stovetop~35 minComplexity

Cauliflower Casserole

This Cauliflower Casserole delivers 10g protein and 191 calories per serving — a low-calorie, low-protein side for stackable meal builds. Quick-preps 8 servings, making it a week-long vegetable anchor to pair with higher-protein mains. Use this as your filler side when bulking to add volume without spiking calories or overshooting protein at meals.

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Ingredients

8 servings
  • Cauliflower
  • Olive oil(30g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Garlic powder(5g)
  • ¾ teaspoon kosher salt
  • ½ teaspoon ground black pepper
  • Nutmeg, Ground(1g)
  • Bacon
  • Cream Cheese, 1/3 Less Fat (Neufchatel)(113g)

    Standard block cream cheese. Neufchatel (1/3 less fat) is a good swap.

  • Greek Yogurt (Nonfat)(60g)

    Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.

  • Cheese, Gruyere(160g)
  • Parmesan Cheese(60g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • Chives, Fresh(45g)

Instructions

  1. 1Cook the bacon strips in a large skillet over medium-high heat for 8–10 minutes, stirring occasionally, until crispy and browned. Transfer to a paper-towel-lined plate, let cool, then chop into bite-sized pieces.
  2. 2Add the cauliflower florets to the same skillet over medium-high heat with olive oil, garlic powder, nutmeg, salt, and pepper. Cook for 12–15 minutes, stirring every 3–4 minutes, until the cauliflower is tender and lightly golden at the edges.
  3. 3In a large bowl, whisk together the cream cheese and Greek yogurt until smooth and combined. Fold in half of the chopped bacon, the Gruyere cheese, and the Parmesan cheese.
  4. 4Add the cooked cauliflower to the cream cheese mixture and stir gently until evenly coated.
  5. 5Divide the cauliflower mixture evenly into 8 airtight containers while warm. Top each portion with the remaining chopped bacon and fresh chives.
  6. 6Store in the refrigerator for up to 5 days. To reheat, transfer one portion to a microwave-safe bowl and heat over medium power for 3–4 minutes, stirring halfway through, until warmed through and the cheese is melted.

Nutrition — Per Serving

191

calories

10g

protein

16g

fat

Carbohydrates
3g
Saturated fat
7.3g
Sodium
329 mg
Dietary fiber
0.2g

8 servings per batch · ~59g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Cauliflower Casserole have per serving?

Each serving contains only 10g of protein and 191 calories, with 16g fat and 3g carbs. This recipe functions as a low-calorie, low-carb side rather than a protein-forward main.

How long does Cauliflower Casserole take to prep?

Quick prep on the stovetop and yields 8 servings per batch, making it highly efficient for meal prep. One cooking session sets you up with a full week of vegetable sides.

Is Cauliflower Casserole good for fat loss?

At 191 calories and 3g carbs per serving, this recipe is ideal for fat loss phases where you're adding high-volume, low-calorie sides to stay full. Pair it with a higher-protein main dish to hit your daily targets.

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