There’s something truly comforting about a warm, baked casserole straight out of the oven. Whether you’re looking for a healthy breakfast, a light dinner, or a meal-prep-friendly option, this Delicious Cauliflower and Egg Casserole is the perfect dish.
With steamed cauliflower, fluffy eggs, and colorful vegetables, this casserole is not only delicious but also nutritious and satisfying. It’s low-carb, gluten-free, and packed with protein, making it an excellent choice for those looking for a healthy yet flavorful meal.
Why You’ll Love This Recipe
- Healthy & Nutritious: Packed with protein, fiber, and essential vitamins.
- Quick & Easy: Simple ingredients and minimal prep time.
- Perfect for Meal Prep: Stays fresh for days and reheats beautifully.
- Naturally Gluten-Free & Low-Carb: A great alternative to heavy carb-loaded casseroles.
- Customizable: Easily add your favorite cheeses, meats, or extra vegetables.
Ingredients for Delicious Cauliflower and Egg Casserole
Here’s everything you need to make this flavorful and healthy casserole:
Main Ingredients
| Ingredient | Quantity |
|---|---|
| Large cauliflower, cut into florets | 1 |
| Eggs | 4 |
| Milk | ½ cup |
| Red bell pepper, chopped | 1 |
| Green onion, chopped | 1 |
| Salt | ½ tsp |
| Black pepper | ¼ tsp |
| Paprika | ½ tsp |
| Olive oil | 1 tbsp |
Step-by-Step Instructions
1. Preheat the Oven
- Set your oven to 375°F (190°C) to ensure even baking.
2. Prepare the Cauliflower
- Steam the cauliflower florets for 5–7 minutes, or until they are just tender.
- Drain and set aside to cool slightly.
3. Sauté the Vegetables
- In a large skillet, heat 1 tablespoon of olive oil over medium heat.
- Add the chopped red bell pepper and green onion, sautéing for 3–4 minutes until softened.
4. Prepare the Egg Mixture
- In a large mixing bowl, whisk together the eggs, milk, salt, black pepper, and paprika.
5. Combine the Ingredients
- Add the steamed cauliflower and sautéed vegetables to the egg mixture.
- Stir gently to ensure even distribution.
6. Assemble the Casserole
- Lightly grease a baking dish with olive oil.
- Pour the cauliflower and egg mixture into the dish, spreading it evenly.
7. Bake Until Golden
- Transfer the casserole to the preheated oven.
- Bake for 25–30 minutes, until the eggs are fully cooked and the top is golden brown.
8. Cool & Serve
- Remove the casserole from the oven and let it cool for a few minutes.
- Slice into squares and serve warm.
Health Benefits of Cauliflower and Egg Casserole
1. High in Protein for Muscle Growth
Eggs are an excellent source of protein, helping to build and repair muscles while keeping you full for longer.
2. Rich in Vitamins & Antioxidants
- Cauliflower is loaded with vitamin C, vitamin K, and fiber, essential for immune function and digestion.
- Bell peppers provide antioxidants and vitamin A, which support eye health.
- Green onions contain antibacterial properties and help boost metabolism.
3. Low in Carbs, High in Fiber
This casserole is naturally low in carbohydrates, making it a great option for keto and low-carb diets. The fiber from cauliflower promotes gut health and digestion.
4. Supports Heart Health
Olive oil provides healthy monounsaturated fats, which help reduce inflammation and support cardiovascular health.
Tips for the Best Cauliflower and Egg Casserole
1. Don’t Overcook the Cauliflower
- Steam just until tender to avoid a mushy texture.
2. Use Fresh Ingredients
- Fresh vegetables will give the casserole a better taste and texture.
3. Enhance the Flavor
- Add spices like garlic powder, cumin, or chili flakes for extra depth.
4. Make It Creamier
- Add cheese, sour cream, or Greek yogurt for a richer texture.
5. Experiment with Herbs
- Fresh parsley, basil, or thyme can add a fresh twist to the dish.
Tasty Variations to Try
1. Add Cheese for Extra Creaminess
- Sprinkle grated cheddar, feta, or mozzarella for a cheesy version.
2. Include More Vegetables
- Try adding spinach, mushrooms, or cherry tomatoes for extra flavor and nutrition.
3. Add Protein
- Mix in cooked chicken, turkey, or crumbled sausage for a heartier meal.
4. Make It Dairy-Free
- Use almond milk or coconut milk instead of regular milk.
5. Spice It Up
Serving Suggestions
Pair your Delicious Cauliflower and Egg Casserole with:
- A fresh green salad with a light vinaigrette.
- Whole-grain toast or garlic bread for added texture.
- Avocado slices for a creamy contrast.
- A smoothie or fresh fruit for a balanced breakfast.
Storage & Reheating Tips
1. How to Store Leftovers
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Freeze portions for up to 2 months.
2. How to Reheat
- Oven: Bake at 180°C (350°F) for 5–10 minutes.
- Microwave: Heat in 30-second intervals until warm.
Frequently Asked Questions (FAQ)
1. Can I make this casserole ahead of time?
Yes! Assemble it the night before, refrigerate, and bake when ready.
2. Can I use frozen cauliflower?
Yes, but thaw and drain it well before use to avoid excess moisture.
3. Can I add cheese to this recipe?
Absolutely! Feta, cheddar, or Parmesan add a delicious cheesy flavor.
4. How do I know when the casserole is done?
The eggs should be firm and the top slightly golden when fully cooked.
5. Can I make this in muffin tins?
Yes! Pour the mixture into greased muffin tins and bake for 15–20 minutes.
6. Is this casserole keto-friendly?
Yes! It’s low in carbs and high in protein, making it perfect for keto diets.
Final Thoughts
This Delicious Cauliflower and Egg Casserole is a nutritious, easy, and flavorful meal that’s great for any time of the day. Whether you’re preparing a quick breakfast, a healthy lunch, or a light dinner, this dish is filling, satisfying, and packed with goodness.
Try this recipe today and enjoy a wholesome, homemade casserole!
Print
Delicious Cauliflower and Egg Casserole: A Nutritious and Flavorful Dish
- Total Time: 40 minutes
- Yield: 4 servings 1x
Description
This Delicious Cauliflower and Egg Casserole is a healthy, protein-packed, and low-carb meal that’s easy to prepare. With steamed cauliflower, fluffy eggs, and vibrant vegetables, this dish is gluten-free, nutritious, and perfect for any time of the day. Whether you’re looking for a quick breakfast, a satisfying lunch, or a light dinner, this casserole is full of flavor and incredibly simple to make.
Ingredients
- 1 large cauliflower, cut into florets
- 4 eggs
- ½ cup milk
- 1 red bell pepper, chopped
- 1 green onion, chopped
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon paprika
- 1 tablespoon olive oil
Instructions
- Preheat the Oven – Set your oven to 375°F (190°C) to ensure even baking.
- Steam the Cauliflower – Steam the cauliflower florets for 5–7 minutes until tender. Drain and set aside.
- Sauté the Vegetables – Heat olive oil in a skillet over medium heat. Add the chopped red bell pepper and green onion, sautéing for 3–4 minutes until softened.
- Prepare the Egg Mixture – In a mixing bowl, whisk together the eggs, milk, salt, black pepper, and paprika.
- Combine Ingredients – Stir in the steamed cauliflower and sautéed vegetables, ensuring even distribution.
- Assemble the Casserole – Grease a baking dish with olive oil. Pour in the mixture, spreading it evenly.
- Bake Until Golden – Transfer to the oven and bake for 25–30 minutes until the eggs are set and the top is golden brown.
- Cool & Serve – Let it cool for a few minutes, then slice and serve warm.
Notes
- You can add cheese for extra creaminess. Feta, cheddar, or mozzarella work well.
- Customize with proteins like shredded chicken, turkey, or crumbled sausage.
- Store leftovers in an airtight container in the fridge for up to 4 days.
- Reheat in the oven at 180°C (350°F) for 5–10 minutes or in the microwave in 30-second intervals.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: Healthy