Cauliflower Tofu Casserole
Indulge in the wholesome flavors of this Cauliflower Tofu Casserole, a creamy, plant-based delight that’s perfect for cozy dinners or meal prep. Packed with nutrient-rich cauliflower florets and protein-packed extra-firm tofu, this comforting dish features a velvety dairy-free sauce made with unsweetened plant-based milk, nutritional yeast, and fragrant spices like smoked paprika and dried thyme. A golden breadcrumb topping (optional) adds a delightful crunch, while a sprinkle of fresh parsley elevates the dish with a burst of color and freshness. Ready in under an hour, this vegan casserole is easy to prepare, gluten-free adaptable, and full of bold, satisfying flavors. Perfect for anyone seeking a hearty, healthy, and delicious plant-forward meal!
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Recipe Information
Ingredients
- 1 head (medium) Cauliflower
- 14 oz (block) Extra-firm tofu
- 2 tbsp Olive oil
- 3 cloves Garlic cloves
- 1 medium Yellow onion
- 1 cup Unsweetened plant-based milk
- 0.25 cup Nutritional yeast
- 2 tbsp Cornstarch
- 0.5 cup Vegetable broth
- 1 tbsp Lemon juice
- 1 tsp Dijon mustard
- 0.5 tsp Smoked paprika
- 0.5 tsp Dried thyme
- 1 tsp Salt
- 0.5 tsp Black pepper
- 0.5 cup Breadcrumbs (optional)
- 2 tbsp Fresh parsley (for garnish)
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a 9x13-inch baking dish with olive oil or cooking spray.
Cut the cauliflower into small florets and blanch them in boiling water for 5 minutes. Drain and set aside.
Press the tofu to remove excess moisture. Once pressed, crumble the tofu into small pieces using your hands or a fork and set aside.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Mince the garlic and dice the onion. Add the garlic and onion to the skillet and sauté for 3-4 minutes, until softened and fragrant.
In a blender, combine the plant-based milk, nutritional yeast, cornstarch, vegetable broth, lemon juice, Dijon mustard, smoked paprika, dried thyme, salt, and black pepper. Blend until smooth.
Pour the sauce mixture into the skillet with the garlic and onion. Cook over medium heat, stirring often, for 3-4 minutes until the sauce thickens.
In the prepared baking dish, spread the blanched cauliflower florets evenly. Add the crumbled tofu on top. Pour the thickened sauce evenly over the cauliflower and tofu.
If using breadcrumbs, sprinkle them evenly over the casserole for a crispy topping.
Bake the casserole in the preheated oven for 25-30 minutes, or until the top is golden and bubbly.
Remove the casserole from the oven and let it cool for 5 minutes. Garnish with fresh parsley before serving.
Nutrition Facts
Calories |
894 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.7 g | 56% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3918 mg | 170% | |
| Total Carbohydrate | 97.9 g | 36% | |
| Dietary Fiber | 18.8 g | 67% | |
| Total Sugars | 19.5 g | ||
| Protein | 36.9 g | 74% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 1190 mg | 92% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 2543 mg | 54% | |
*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.
