Imagine biting into a warm, creamy, and cheesy casserole that’s bursting with flavor yet packed with nutrients.
This Baked Cauliflower and Egg Casserole is the perfect dish for breakfast, brunch, or even a light dinner. It’s easy to make, deliciously satisfying, and a great way to get more vegetables into your diet.
Whether you’re cooking for yourself, your family, or a gathering, this recipe is sure to impress and become a staple in your meal rotation.
Skill Level – Beginner
This recipe is perfect for beginners as it involves simple steps and basic cooking techniques. With minimal preparation and straightforward instructions, anyone can whip up this delightful casserole without any hassle.
Healthy Highlights:
This recipe is a nutritional powerhouse due to the cauliflower and eggs.
Cauliflower is rich in vitamins C and K, fiber, and antioxidants, while eggs provide high-quality protein and essential nutrients like vitamin D and choline.
Combining these ingredients results in a dish that supports overall health, from boosting immunity to promoting muscle repair and growth.
Baked Cauliflower and Egg Casserole Recipe
Prep/Cooking Time and Servings:
- Preparation Time: 15 minutes
- Cooking Time: 40 minutes
- Servings: 4
Ingredients:
- 1 large cauliflower head (approx. 800g or 28oz)
- 6 large eggs (approx. 300g or 10.5oz)
- 1 cup shredded cheddar cheese (approx. 100g or 3.5oz)
- 1 cup milk (approx. 240ml or 8oz)
- 2 tablespoons olive oil (approx. 30ml or 1oz)
- 1 teaspoon garlic powder (approx. 2g or 0.07oz)
- 1 teaspoon onion powder (approx. 2g or 0.07oz)
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Step-by-Step Instructions:
- Preheat the Oven: Preheat your oven to 375°F (190°C).
- Prepare the Cauliflower: Wash and cut the cauliflower into florets. Toss the florets in olive oil, garlic powder, onion powder, salt, and pepper.
- Roast the Cauliflower: Spread the seasoned cauliflower on a baking sheet and roast in the preheated oven for 20 minutes until tender and slightly golden.
- Prepare the Egg Mixture: In a large mixing bowl, whisk together the eggs, milk, and half of the shredded cheese. Add a pinch of salt and pepper.
- Assemble the Casserole: Once the cauliflower is roasted, place it in a greased casserole dish. Pour the egg mixture over the cauliflower, ensuring it is evenly distributed. Sprinkle the remaining cheese on top.
- Bake: Bake the casserole in the oven for 20 minutes until the eggs are set and the cheese is bubbly and golden brown.
- Garnish and Serve: Remove from the oven, let it cool for a few minutes, and garnish with fresh parsley before serving.
Recipe Shortcuts:
- Pre-cut Cauliflower: Use pre-cut cauliflower florets to save time on preparation.
- Pre-shredded Cheese: Buy pre-shredded cheese to eliminate the need for grating.
Baked Cauliflower and Egg Casserole – Tips for Perfection
- Even Roasting: Ensure cauliflower florets are evenly coated with oil and spices for uniform roasting.
- Cheese Varieties: Experiment with different cheese varieties like mozzarella or gouda for a unique flavor.
Optional Ingredients:
- Chopped bell peppers for added color and sweetness.
- Sliced mushrooms for an earthy flavor.
- Diced ham or cooked bacon for a meatier casserole.
Serving Suggestions:
- Serve with a side of mixed greens or a fresh garden salad.
- Pair with crusty bread or toast for a complete meal.
Approximate Nutrient Information per Serving:
- Calories: 250
- Protein: 18g
- Carbohydrates: 12g
- Fat: 15g
- Fiber: 4g
Saving Leftovers – Storage and Reheating:
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheating: Reheat in the oven at 350°F (175°C) for 10-15 minutes or until warmed through. Alternatively, microwave on high for 2-3 minutes.
Origin and Interesting Folklore:
Cauliflower, a versatile vegetable, has been cultivated for centuries in the Mediterranean region. It gained popularity in Europe during the 16th century and eventually spread worldwide. Eggs, symbolizing new life and fertility, have been a staple in various cultures’ cuisines.
Combining these ingredients into a casserole is a modern take on traditional comfort food, blending health and taste seamlessly.
Baked Cauliflower and Egg Casserole
This casserole is a delightful dish that combines simplicity with flavor. It’s a wonderful option for a nutritious meal any time of the day.
Enjoy the cheesy, creamy goodness while reaping the health benefits of this wholesome casserole.
In the meantime… check out our other casserole dishes here.