Baked Cauliflower Casserole

Vegetarian
Health score
10%
Baked Cauliflower Casserole
90 min.
8
354kcal

Suggestions

Ingredients

  • cup bread crumbs fresh
  • ounce mushrooms drained sliced canned
  • head cauliflower cut into 1/2-inch pieces
  • 16 ounce curd cottage cheese 
  •  eggs 
  • tablespoons flour all-purpose
  • ounce chile peppers diced green canned
  • 0.3 teaspoon ground pepper black
  • cup monterrey jack cheese shredded
  • ounce olives chopped canned
  • large onion chopped
  • 0.5 teaspoon salt 
  • cup cheddar cheese shredded
  • tablespoon vegetable oil 

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Spray a 9x13-inch baking dish with cooking spray.
  3. Heat vegetable oil in a skillet over medium heat; cook and stir onion in hot oil until browned, 8 to 10 minutes.
  4. Transfer onion to a large bowl; add cauliflower, mushrooms, chiles, and olives.
  5. Beat eggs with flour in a separate bowl. Stir cottage cheese, Cheddar cheese, Monterey Jack cheese, salt, and black pepper into egg and flour mixture.
  6. Combine egg and cheese mixture with the vegetable mixture until well mixed.
  7. Spread cauliflower mixture into prepared baking dish; sprinkle with bread crumbs.
  8. Bake in the preheated oven until cauliflower is tender and bread crumbs are lightly browned on top, about 1 hour.

Nutrition Facts

Calories354kcal
Protein23.99%
Fat51.73%
Carbs24.28%

Properties

Glycemic Index
30.88
Glycemic Load
2.75
Inflammation Score
-7
Nutrition Score
18.437825949296%

Flavonoids

Apigenin
0.02mg
Luteolin
0.19mg
Isorhamnetin
0.94mg
Kaempferol
0.38mg
Myricetin
0.01mg
Quercetin
4.19mg

Nutrients percent of daily need

Calories:353.88kcal
17.69%
Fat:20.68g
31.81%
Saturated Fat:8.39g
52.44%
Carbohydrates:21.84g
7.28%
Net Carbohydrates:17.87g
6.5%
Sugar:5.46g
6.07%
Cholesterol:159.1mg
53.03%
Sodium:1162.5mg
50.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.58g
43.15%
Vitamin C:40.88mg
49.55%
Selenium:27.49µg
39.28%
Phosphorus:363.14mg
36.31%
Calcium:335.14mg
33.51%
Vitamin B2:0.48mg
28.44%
Folate:101.51µg
25.38%
Vitamin B5:1.71mg
17.14%
Vitamin B1:0.25mg
16.77%
Fiber:3.97g
15.87%
Manganese:0.32mg
15.77%
Vitamin B6:0.31mg
15.7%
Vitamin K:16.43µg
15.65%
Zinc:2.23mg
14.87%
Vitamin B12:0.85µg
14.2%
Potassium:455.38mg
13.01%
Iron:2.32mg
12.88%
Vitamin A:609.87IU
12.2%
Magnesium:41.73mg
10.43%
Vitamin E:1.56mg
10.4%
Copper:0.21mg
10.33%
Vitamin B3:2.03mg
10.14%
Vitamin D:0.94µg
6.24%
Source:Allrecipes