Creamy Cauliflower Mash Casserole
Creamy Cauliflower Mash Casserole brings the cozy feel of mashed potatoes with a lighter, veggie-forward profile. Rich cream cheese and nutty Parmesan make the mash silky and full-bodied, while a Cheddar blanket bakes to a bubbly, golden cap. Serve it as a comforting side for weeknight dinners or as a holiday table companion.
- Prep15 mins
- Cook15 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Creamy Cauliflower Mash Casserole, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 19
- Heart Health
- 75
- Metabolic
- 22
- Digestive
- 20
- Inflammatory
- 42
- Performance
- 44
- General Wellness
- 1
Preheat the oven to 350 degrees F (175 degrees C).
- 2
Place a steamer insert in a saucepan and add water until it sits just below the steamer; bring the water to a boil.
- 3
Add the cauliflower, cover, and steam until tender, 5 to 10 minutes; transfer the cauliflower to a bowl.
- 4
Mash the cauliflower with cream cheese until smooth, then stir in the Parmesan cheese, garlic powder, salt, and black pepper.
- 5
Spoon the mixture into a 1-quart casserole dish and top with Cheddar cheese.
- 6
Bake in the preheated oven until bubbling and the Cheddar cheese is melted, 10 to 15 minutes.
- Calories 120.34 kcal Moderate 6%
- Protein 6.45 g Moderate 13%
- Carbohydrate 6.44 g 2%
- Total Fat 8.4 g Moderate 11%
- Saturated Fat 4.96 g High 25%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 22.95 mg Moderate 8%
- Sodium 444.29 mg Moderate 19%
- Dietary Fiber 2.49 g Low Source 9%
- Total Sugars 2.63 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 140.75 mg Moderate 11%
- Iron 0.35 mg Low Source 2%
- Potassium 159.5 mg Low Source 3%
- Vitamin A 65.34 mcg Low Source 7%
- Vitamin C 52.0 mg Good Source 58%
- Vitamin D 0.04 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Garlic 🧄
About This Recipe
Creamy Cauliflower Mash Casserole is made with 6 ingredients and serves 6. It takes about 30 mins and is rated easy. Key ingredients include Cauliflower, Cream Cheese, Garlic Powder, and Grated Parmesan Cheese. Each serving provides about 120.34 kcal.
Recipe Questions
- What is Creamy Cauliflower Mash Casserole made of?
- The main ingredients are Cauliflower, Cream Cheese, Garlic Powder, Grated Parmesan Cheese, Salt & Pepper. The full list of 6 is above.
- How long does it take to make Creamy Cauliflower Mash Casserole?
- About 30 mins in total: 15 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 120.34 kcal. The full nutrition breakdown is above.
- Is Creamy Cauliflower Mash Casserole easy to make?
- This recipe is rated easy, with 6 ingredients and 6 steps.
- Is Creamy Cauliflower Mash Casserole healthy?
- Creamy Cauliflower Mash Casserole has an easyChef Pro health score of 45/100. Per serving, it provides 120.34 calories and 6.45 g of protein, or 13% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 444.29 mg (19% of the Daily Value) and saturated fat at 4.96 g (25% of the Daily Value). It contains Milk and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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