Cauliflower casserole is a recipe I came up with in the winter of 2022. I was inspired by a lonely head of cauliflower sitting in my refrigerator. In a moment of creativity, I decided to combine cauliflower florets, carrots, and potatoes, toss them in a creamy yogurt sauce, and bake it all together. It was love at the first bite, and delicious lunch for my husband and me.
What I love about my healthy Cauliflower casserole recipe is that it is delicious, nutritious, and healthy. It is a light meal that you will want to make again and again. I usually enjoy cauliflower casserole as a main dish, but you can also serve it as a side next to a slice of meat. Either way, it tastes wonderful!
Cauliflower casserole is a no onion no garlic recipe, and it is a wonderful sensitive stomach recipe and delicious gallbladder diet recipe. I hope you enjoy my recipe as much as we do!
Ingredients that you need for Cauliflower casserole
Here is the list of ingredients you need to make my healthy Cauliflower casserole.
- Potatoes – any type of potatoes will work, from Yukon Gold to Russet or baby potatoes.
- Carrots
- Cauliflower head – you can also use frozen cauliflower florets if you don’t have a fresh head. Just make sure to adjust the cooking time according to the package instructions.
- Plain yogurt – you can use low fat plain yogurt if you are following gallbladder diet
- Sour cream – you can substitute it with plain yogurt, Greek Yogurt. If you have gallstones, I recommend using low fat plain yogurt.
- All-purpose flour – for thickening the sauce
- Gouda – it will give a crispy and cheese top. Instead of Gouda, you can use any other semi-hard cheese, or pieces of fresh mozzarella for an even lighter meal.
- Parsley flake
- Salt
Equipment that you need
- Cutting board
- Potato peeler
- Utility kitchen knife
- Cutting board
- Pot
- Casserole dish
- Cheese grater
- Aluminum foil
- Baking dish
How to make a low fat Cauliflower casserole?
Here is an overview of the no onion no garlic Cauliflower casserole recipe with step-by-step photos. Check out the full ingredients & instructions in the recipe card below.
Start by peeling potatoes, and carrots. Wash potatoes, carrots, and cauliflower. Cut potatoes in medium-sized cubes, carrots in half-moons, and cauliflower separate into florets.
Add water, salt and carrots to the pot. Once they boil, cook for 10 minutes.
Add potatoes to the pot, cook for 15 minutes. Then add the cauliflower florets and cook for another 7 minutes. While vegetables are cooking, preheat the oven.
Drain the vegetables and transfer them to a large mixing bowl.
In a bowl whisk together yogurt, sour cream, parsley flakes and salt. Taste, adjust seasoning, and then whisk in the flour.
Gently toss vegetables with about ¾ of the yogurt sauce, and transfer it to the baking dish. Pour the remaining sauce on top, cover it with aluminum foil and bake. While the casserole is baking, grate the cheese.
Remove the Cauliflower casserole from the oven, and remove the foil. Top it with the grated cheese, and broil the casserole until golden brown.
How to make this meal even more gallbladder friendly?
Having gallstones can make you feel like your food choices are suddenly very limited. I had the same feeling too when I got diagnosed with them. The pain, the gallstone attack, the emergency room visit and getting diagnosed with gallstones confused me, and it overwhelmed me because I was only 27.
A few days after receiving my diagnosis, and much needed recovery time from a nasty gallstone attack, I started to remember everything I learned in nursing and midwifery school about gallstones. I also recollect all the information and advice related to gallstones that I came across while working in the gastroenterology department at the hospital. It all came back, and I decided to follow it.
I created this recipe in the winter of 2022, as a safe and yummy meal to enjoy. This meal is very kind to the gallbladder, while it is a healthy and complete meal. I usually have it as a main dish, after enjoying a bowl of low fat soup (usually vegetable or chicken soup).
One of the important pieces of advice I would love to share about the gallbladder diet is that there is no need to be afraid of dairy products. In fact, certain dairy products are actually good and very helpful for our body. Dairy products are full of protein, probiotics, and they contain a small amount of fat. The human body needs fat for the absorption of vitamins and minerals. Fat also provides energy to our body.
The key with dairy is in moderation, and to choose the right dairy products. If you have gallstones, choose dairy products that are low fat or light options. Low fat plain yogurt is one of the best dairy products you can safely enjoy. When it comes to cheese, choose soft cheese like mozzarella, ricotta, or even fresh cheese. You should avoid full fat sour cream, heavy cream, whipping cream, and aged cheeses like parmesan.
As I mentioned, I created this low fat Cauliflower casserole after getting diagnosed with gallstones. There are a few ways you can make this meal even more gallbladder friendly. I usually use this tweaked version when I don’t feel well because of my gallstones. Here is what I do:
• Swap sour cream for low-fat plain yogurt
• Use mozzarella instead of grated gouda
The rest of the ingredients are good because they support a healthy gallbladder, all while being delicious, and providing all the nutrition your body needs.
How to store it?
Refrigerator
You can store no onion no garlic Cauliflower casserole in the air-tight container for up to 3 days.
Freezer
You can freeze healthy Cauliflower casserole for up to 2 months.
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Cauliflower Casserole
Ingredients
- 5 medium sized potatoes
- 2 medium sized carrots
- 1 medium sized cauliflower head
- 1 cup yogurt 236ml
- ¾ cup sour cream 170ml
- 2 teaspoons all-purpose flour
- 2.5 oz gouda or any other semi hard cheese 70g
- 1 teaspoon parsley flake
- salt to taste
Instructions
- Peel, wash, and cut potatoes in medium-sized cubes. Place them in a bowl of water. Peel, wash, and cut carrots in half-moons. Wash cauliflower and separate it into florets.
- Fill a pot with water, add salt and the carrots, and bring it to a boil over medium-high heat. Once boiling, cook the carrots for 10 minutes.
- After 10 minutes, drain the potatoes and add them to the pot with the carrots. Cook for 15 minutes, then add the cauliflower florets and cook for another 7 minutes. Drain the vegetables and transfer them to a large mixing bowl.
- Preheat the oven to 356°F (180°C).
- In a bowl whisk together yogurt, sour cream, parsley flakes, and salt. Taste and add more salt if necessary. Then whisk in the flour.
- Pour about ¾ of the yogurt sauce over the vegetables and gently toss to coat. Transfer it to the baking dish, and pour the remaining yogurt sauce on top.
- Cover the baking dish with aluminum foil and bake for 25 minutes. While the casserole is baking, grate the cheese.
- After 25 minutes, remove the foil, and top the casserole with the grated cheese. Set your oven to broiler settings, and broil the casserole for a few more minutes, until golden brown.
Notes
- Swap sour cream for low-fat plain yogurt
- Use mozzarella instead of grated gouda
Need more recipe ideas?
Check out these recipes:
- Low Fat Vegetable Casserole
- Chicken Salad Bowl
- Broccoli Risotto
- Apple Chicken Salad
- Creamy Broccoli Pasta
If you need more recipes, check out my meal plan! There you will find 20 unpublished no onion no garlic recipes! Get exclusive recipes without onion & garlic and cheer up your dinner time with delicious meals!
