Cauliflower Bake Recipe – Better Than Meat! (No Frying)
This delicious cauliflower-based dish is a healthy, low-carb alternative to traditional casseroles or pizza. It’s rich in flavor, packed with nutrients, and incredibly satisfying!
Ingredients:
For the Base:
- 1 medium cauliflower (chopped into florets)
- 3 eggs
- 1/2 cup shredded cheese (mozzarella or cheddar)
- 1/4 cup almond flour (or breadcrumbs for a crunchier texture)
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
For the Topping:
- 1/2 cup tomato sauce
- 1/2 cup diced bell peppers
- 1/4 cup sliced olives (optional)
- 1/2 teaspoon dried oregano
- 1 cup shredded cheese (for melting on top)
- Turkey or ham slices (optional, for added protein)
Instructions:
Step 1: Prepare the Cauliflower Base
- Boil or steam the cauliflower florets until soft.
- Drain well and mash them with a hand blender or potato masher.
- Add eggs, shredded cheese, almond flour, salt, and pepper. Mix until smooth.
Step 2: Assemble the Dish
- Preheat the oven to 375°F (190°C).
- Grease a baking dish and spread the cauliflower mixture evenly.
- Add a layer of tomato sauce, then top with diced bell peppers, olives, and ham slices (if using).
- Sprinkle with oregano and cover with shredded cheese.
Step 3: Bake to Perfection
- Bake for 25-30 minutes until the cheese is golden and bubbly.
- Let it cool slightly before slicing. Serve warm!
Notes & Tips:
- Gluten-Free Option: Use almond flour instead of breadcrumbs.
- Spice It Up: Add chili flakes or smoked paprika for extra flavor.
- Storage: Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheating: Reheat in the oven at 350°F (175°C) for 10 minutes to retain crispness.
Servings & Nutritional Info (Per Serving – Approximate)
- Calories: 190 kcal
- Protein: 12g
- Carbs: 8g
- Fat: 12g
- Fiber: 2g
- Sodium: 320mg
(Nutritional values may vary based on ingredients used.)
Health Benefits:
✅ Low-Carb & Keto-Friendly – A great alternative to flour-based dishes.
✅ Rich in Nutrients – Cauliflower is high in fiber, vitamins, and antioxidants.
✅ Weight Loss Friendly – High protein and fiber keep you full longer.
✅ No Frying Needed – Baked for a healthier option without excess oil.
Frequently Asked Questions (Q&A)
Q: Can I use frozen cauliflower?
A: Yes! Just make sure to drain excess water after cooking.
Q: Can I make it vegan?
A: Yes! Substitute eggs with flax eggs and use dairy-free cheese.
Q: Can I add other toppings?
A: Absolutely! Mushrooms, zucchini, or spinach work great.
Q: How do I make it crispier?
A: Use parchment paper and bake for an extra 5 minutes at the end.
Would you like a printable version or any modifications to the recipe? 😊