
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.
Ingredients
- •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
- 1Place racks in the upper and lower thirds of your oven and preheat to 425 degrees F. Lightly coat a wide 3-quart (9x13) casserole dish, with nonstick spray, and line a rimmed baking sheet with parchment paper.
- 2In a large bowl, toss the cauliflower florets with olive oil, garlic powder, salt, pepper, and nutmeg.
- 3Transfer the cauliflower to the prepared casserole dish and spread it into an even layer. Keep the bowl handy. Roast cauliflower on the lower rack for 30 minutes, until the florets are tender and begin to brown.
- 4Meanwhile, arrange the bacon strips in a single layer on the prepared foil-lined baking sheet. Bake on the upper rack until crisp, about 10 to 15 minutes.
- 5Remove the bacon and cauliflower from the oven. Stir the cauliflower, spread it back into an even layer, and place it on the upper rack to continue cooking until the end of its baking time.
- 6Transfer the bacon to a paper-towel-lined plate and lightly pat dry. Once cool enough to handle, roughly chop or crumble the bacon into small pieces.
- 7In the same bowl that you used to toss the cauliflower, beat together the cream cheese and Greek yogurt until combined. Stir in ⅓ cup Gruyere cheese, 2 tablespoons of Parmesan cheese, and half of the chopped bacon.
- 8Remove the roasted cauliflower from the oven and dollop the cream cheese mixture over the top. Sprinkle with the remaining ⅓ cup of Gruyere and 2 tablespoons of Parmesan.
- 9Return the pan to the upper third of the oven and bake until the cheese is melted and gooey, about 5 to 7 minutes. Turn the oven to broil. Broil the casserole until golden on top, 1 to 3 minutes. Do not walk away, and watch carefully to make sure the cheese does not burn.
- 10Remove from the oven and sprinkle with fresh chives and remaining bacon. Serve hot.
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
AI Swap Engine
Set up your profile to enable swaps →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.



