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Healthy Cauliflower Rice Broccoli served piping hot!

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.
4.75 from 8 votes
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Course: Main Course
Cuisine: American
Keyword: Broccoli, casserole, cauliflower rice
Prep Time: 10 minutes
Cook Time: 55 minutes
Total Time: 1 hour 5 minutes
Servings: 5 portions
Calories: 249kcal
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

  • Cut up the broccoli into bit sized florets because if they are too large it can be quite a mouthful while eating
  • Do not use too much water or stock while blending the cauliflower or the casserole might become watery
  • 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