Cauliflower Kugel
Delight in the comforting embrace of a traditional dish with a modern twist—Cauliflower Kugel. This savory casserole swaps out heavy starches for nutrient-packed cauliflower, creating a light yet satisfying dish perfect for any meal. Fluffy mashed cauliflower is blended with sautéed onions, eggs, and your choice of matzo meal or almond flour for a gluten-free option, then seasoned with garlic powder, black pepper, and a touch of salt. Baked to golden perfection, it boasts a crispy top and tender center, making it an irresistible side dish or vegetarian main course. Ready in just over an hour, this easy-to-make kugel is perfect for holidays, potlucks, or a weeknight meal, garnished with fresh parsley for a pop of flavor and color. Whether you're embracing a low-carb lifestyle or looking for a wholesome twist on a classic, this cauliflower kugel is a must-try!
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Recipe Information
Ingredients
- 1 large head Cauliflower florets
- 1 medium, finely chopped Onion
- 4 large Eggs
- 0.5 cup Matzo meal (or almond flour for gluten-free)
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Garlic powder
- 2 tablespoons Olive oil
- 2 tablespoons, chopped Fresh parsley (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C) and lightly grease an 8x8-inch baking dish or similar-sized casserole dish.
Bring a large pot of water to a boil. Add the cauliflower florets and cook for 8-10 minutes, or until very tender. Drain well and set aside to cool slightly.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for 5-7 minutes, or until softened and lightly golden. Remove from heat.
Transfer the cooked cauliflower to a large mixing bowl and mash it using a potato masher or fork until mostly smooth (a few small chunks for texture are okay).
Add the cooked onions, eggs, matzo meal (or almond flour), salt, ground black pepper, and garlic powder to the mashed cauliflower. Mix thoroughly until evenly combined.
Pour the mixture into the prepared baking dish and spread it out evenly with a spatula.
Bake in the preheated oven for 40-45 minutes, or until the kugel is golden brown on top and set in the center.
Remove from the oven and let cool slightly before slicing into squares or wedges. Garnish with freshly chopped parsley, if desired, before serving.
Nutrition Facts
Calories |
165 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.2 g | 11% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 124 mg | 41% | |
| Sodium | 408 mg | 18% | |
| Total Carbohydrate | 16.5 g | 6% | |
| Dietary Fiber | 3.8 g | 14% | |
| Total Sugars | 3.6 g | ||
| Protein | 7.9 g | 16% | |
| Vitamin D | 0.7 mcg | 3% | |
| Calcium | 59 mg | 5% | |
| Iron | 1.5 mg | 9% | |
| Potassium | 466 mg | 10% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
