Go Back
–+ servings
Healthy Cauliflower Rice Broccoli served piping hot!
Print Recipe
4.75 from 8 votes

Healthy Cauliflower Rice Broccoli Casserole

Healthy Cauliflower Rice Broccoli Casserole is a baked casserole dish that is gluten free, keto friendly and has loads of flavor. It's super cheesy and perfect when you want a complete meal for dinner. This can double up as a side dish or a main dish.
Prep Time10 minutes
Cook Time55 minutes
Total Time1 hour 5 minutes
Course: Main Course
Cuisine: American
Diet: Gluten Free, Vegetarian
Servings: 5 portions
Author: Richa

Equipment

  • Oven

Ingredients

  • 5 cups Cauliflower Florets
  • 1 tablespoon Oil
  • 1 tablespoon Garlic chopped
  • 1 Jalapeno finely chopped
  • 1/2 cup Carrots chopped
  • 1 tablespoon Dried Oregano
  • 1 tablespoon Paprika adjust the amount to your spice preference
  • Salt to taste
  • 3/4 cup Half and Half 1/2 Milk:1/2 Cream
  • 1 cup Cheddar grated
  • 1/2 cup Mozzarella grated
  • 2 cups Broccoli Florets
  • Jalapeno Slices for topping optional

Instructions

  • Add all the cauliflower florets to a
    and pulse a few times till the cauliflower resembles small bits like rice. Don't go all the way or it can turn mushy.
  • Heat oil in a large pan and add garlic, jalapenos and carrots. Saute for a minute or two on high heat and add the riced cauliflower, oregano, paprika and salt. Stir fry the cauliflower for 3-4 minutes till the cauliflower becomes soft, but not mushy. Take a cup of this cauliflower mixture (reserve the rest) and blend with half and half (its okay if the sauce isn't completely smooth). Add a splash of water or stock if you need to loosen things up in the blender, but don't add more than a couple of teaspoons.
  • the oven to 200 C/400 F
  • Mix together the reserved cauliflower, cauliflower puree, broccoli and cheddar, and transfer to a baking pan or casserole dish. You can also use a
    if you like. Top with grated mozzarella and jalapeno slices, if using and bake for 45 minutes. Serve this healthy cauliflower broccoli rice immediately.

Notes

  1. Cut up the broccoli into bit sized florets because if they are too large it can be quite a mouthful while eating
  2. Do not use too much water or stock while blending the cauliflower or the casserole might become watery
  3. If you don't have a food processor, just take a whole cauliflower and grate it with a grater.

Nutrition

Calories: 249kcal | Carbohydrates: 13g | Protein: 13g | Fat: 18g | Saturated Fat: 9g | Cholesterol: 46mg | Sodium: 278mg | Potassium: 577mg | Fiber: 4g | Sugar: 4g | Vitamin A: 3533IU | Vitamin C: 86mg | Calcium: 323mg | Iron: 2mg