
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.
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
Standard block cream cheese. Neufchatel (1/3 less fat) is a good swap.
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
Grated Parmesan — the shelf-stable canister is fine for cooking.
194
calories
11g
protein
14g
fat
8 servings per batch · ~192g each
Macro data sourced from USDA FoodData Central
Swap any ingredient and get recalculated macros instantly.
Set your goal to unlock — free, 30 secondsEach 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.
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.
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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