Cauliflower casserole

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 293.9
  • Total Fat: 16.4 g
  • Cholesterol: 97.1 mg
  • Sodium: 487.0 mg
  • Total Carbs: 18.1 g
  • Dietary Fiber: 5.4 g
  • Protein: 20.4 g

View full nutritional breakdown of Cauliflower casserole calories by ingredient
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Number of Servings: 8


    Cauliflower, raw, 1 head, medium (5-6" dia)
    Egg, fresh, 2 large
    Ground beef, lean, 16 oz
    *Spaghetti/Marinara Sauce (tomato sauce), 1 cup
    Peas, frozen, 1 cup
    Bush’s, Black Beans, 1.5 cup
    egg white, fresh, 2 large
    Mozzarella Cheese, whole milk, .75 cup, shredded
    Parsley, dried, .5 tsp
    Garlic powder, .5 tsp
    Pepper, black, .25 tsp
    Basil, .25 tbsp
    Oregano, ground, .25 tbsp
    *Onion powder, .25 tbsp


may want to alter the veg in the mix. maybe bell peppers and add some more spice.


Grate the head of cauliflower into a rice consistency. Add 2 whole eggs and 2 egg whites and mix in all the spices and thawed peas. Spray the pan with cooking spray. Place mixture into pan and bake at 400 for 35 minutes. While this is cooking, brown and drain the ground beef and rinse the beans. Then mix the beans, beef and marinara sauce. When cauliflower is done, place meat mix on top and bake for an additional 20 minutes. Then sprinkle the cheese and broil for 5 minutes. Cut and serve.

Serving Size: makes 8 servings from a 9 x 13 pan

Number of Servings: 8

Recipe submitted by SparkPeople user MELS3675.

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