Low Sodium Cauliflower Gratin
Indulge in the creamy, cheesy comfort of this *Low Sodium Cauliflower Gratin*, a healthier twist on the classic gratin that doesn’t compromise on flavor. Featuring tender cauliflower florets coated in a velvety, homemade cheese sauce made with aromatic garlic powder, onion powder, and a hint of nutmeg, this recipe is perfect for those watching their sodium intake. A golden, crispy topping of breadcrumbs and Emmental cheese adds irresistible texture, while a sprinkle of fresh parsley brightens the dish. Ready in just an hour, this low-sodium casserole makes a delightful side for your next family dinner or a satisfying vegetarian main dish. Perfectly simple yet sophisticated, this baked cauliflower gratin is sure to become a household favorite!
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Recipe Information
Ingredients
- 1 large head (about 2 pounds) cauliflower
- 2 tablespoons unsalted butter
- 2 tablespoons all-purpose flour
- 2 cups whole milk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon ground nutmeg
- 1 cup emmental cheese, grated
- 0.5 cup breadcrumbs
- 2 tablespoons fresh parsley, chopped
Instructions
Preheat your oven to 375°F (190°C). Grease a 9x13 inch baking dish with some unsalted butter.
Cut the cauliflower into florets and rinse them under cold water. Place them in a large pot of boiling water for 5 minutes, then drain and transfer to ice-cold water to stop the cooking. Drain again and set aside.
In a medium saucepan over medium heat, melt the unsalted butter. Add flour to the melted butter and whisk continuously for 1-2 minutes until a paste (roux) forms.
Gradually whisk in the whole milk, ensuring the sauce remains smooth and free of lumps. Continue to cook, stirring frequently, until the sauce thickens, about 5-7 minutes.
Add garlic powder, onion powder, ground black pepper, and ground nutmeg to the sauce. Stir well to incorporate.
Remove the sauce from heat and gently stir in half of the grated Emmental cheese until melted and smooth.
Arrange the blanched cauliflower florets in the prepared baking dish. Pour the cheese sauce evenly over the cauliflower.
Sprinkle the remaining grated Emmental cheese over the top, followed by an even layer of breadcrumbs.
Bake in the preheated oven for 25-30 minutes, or until the top is golden brown and bubbly.
Remove the cauliflower gratin from the oven and allow it to cool for a few minutes. Garnish with fresh chopped parsley before serving. Enjoy!
Nutrition Facts
Calories |
1498 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.8 g | 106% | |
| Saturated Fat | 47.6 g | 238% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 227 mg | 76% | |
| Sodium | 2663 mg | 116% | |
| Total Carbohydrate | 129.5 g | 47% | |
| Dietary Fiber | 22.7 g | 81% | |
| Total Sugars | 46.0 g | ||
| Protein | 78.0 g | 156% | |
| Vitamin D | 5.5 mcg | 28% | |
| Calcium | 1949 mg | 150% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 3830 mg | 81% | |
*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.
