Low Fat Cauliflower Tomato Casserole
Savor the comforting flavors of our Low Fat Cauliflower Tomato Casserole, a wholesome, guilt-free dish that’s as nutritious as it is delicious. Featuring tender cauliflower florets bathed in a vibrant tomato, onion, and garlic sauce, this casserole is perfectly seasoned with oregano, basil, and parsley for a Mediterranean-inspired twist. Topped with golden panko breadcrumbs and melty low-fat mozzarella cheese, it delivers irresistible texture and cheesy goodness without the extra calories. Ready in just 45 minutes, this easy-to-make recipe is ideal for busy weeknights and serves as a satisfying vegetarian main or flavorful side dish. Healthy, hearty, and bursting with fresh ingredients, it’s the perfect addition to your low-fat recipe collection.
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Recipe Information
Ingredients
- 1 head cauliflower florets
- 15 oz can low-sodium diced tomatoes
- 1 medium, diced onion
- 3 cloves, minced garlic
- 1 tablespoon olive oil
- 1 cup low-fat shredded mozzarella cheese
- 1 cup panko breadcrumbs
- 2 tablespoons, chopped fresh parsley
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- as needed cooking spray
Instructions
Preheat your oven to 375°F (190°C).
Bring a large pot of water to a boil and add a pinch of salt. Blanch the cauliflower florets for 3-4 minutes, then drain and set aside.
In a skillet, heat the olive oil over medium heat. Add the diced onion and cook for 3-4 minutes until softened. Stir in the minced garlic and cook for another minute, until fragrant.
Add the diced tomatoes (with their liquids), dried oregano, dried basil, salt, and black pepper to the skillet. Stir well and allow the mixture to simmer for 5 minutes.
Lightly coat a 9x13 inch baking dish with cooking spray. Spread the blanched cauliflower florets evenly across the bottom of the dish.
Pour the tomato and onion mixture over the cauliflower, spreading it evenly.
In a small bowl, combine the panko breadcrumbs and chopped parsley. Sprinkle the mixture evenly over the top of the casserole. Then add the shredded mozzarella cheese as the final layer.
Bake the casserole in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly, and the breadcrumbs are golden brown.
Allow the casserole to cool for 5 minutes before serving. Garnish with additional parsley, if desired.
Nutrition Facts
Calories |
1249 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.3 g | 72% | |
| Saturated Fat | 28.1 g | 140% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 128 mg | 43% | |
| Sodium | 3320 mg | 144% | |
| Total Carbohydrate | 115.1 g | 42% | |
| Dietary Fiber | 22.3 g | 80% | |
| Total Sugars | 43.1 g | ||
| Protein | 93.5 g | 187% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2014 mg | 155% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 3044 mg | 65% | |
*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.
