This Baked Cauliflower and Spinach Casserole is a nutritious and delicious dish that makes a great side or light main course. The creamy texture of the spinach paired with the mild, slightly sweet flavor of cauliflower is a perfect combination. Topped with cheese and baked to perfection, this casserole is a comforting, low-carb option for any meal.
Preparation Time: 15 minutes
Cooking Time: 30-40 minutes
Total Time: 45-55 minutes
Servings: 4-6
Ingredients
- 1 medium cauliflower, cut into florets (about 4 cups)
- 2 cups fresh spinach, chopped
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 cup heavy cream (or coconut milk for a dairy-free option)
- 1/2 cup grated Parmesan cheese
- 1/2 cup shredded mozzarella cheese
- 1/4 teaspoon nutmeg (optional)
- Salt and freshly ground black pepper, to taste
- 1 tablespoon olive oil (or butter)
- 1/2 cup breadcrumbs (optional, for topping)
- Fresh parsley, chopped (for garnish)
Directions
1. Preheat the Oven and Prepare the Vegetables
- Preheat your oven to 375°F (190°C) and lightly grease a baking dish (about 8×8 inches or similar).
- Cut the cauliflower into florets and steam or boil it until it is tender but not mushy, about 5-7 minutes. Drain well and set aside.
2. Sauté the Aromatics
- In a large skillet, heat the olive oil (or butter) over medium heat.
- Add the chopped onion and minced garlic. Sauté for about 3-4 minutes, or until the onion becomes soft and translucent.
3. Wilt the Spinach
- Add the chopped spinach to the skillet with the onions and garlic. Cook for about 2-3 minutes, stirring occasionally, until the spinach wilts and reduces in size. Season with salt and pepper to taste.
4. Make the Creamy Mixture
- Add the heavy cream (or coconut milk) to the pan with the spinach and onions. Stir in the nutmeg (if using) and bring the mixture to a simmer. Let it cook for 2-3 minutes, allowing the flavors to meld together.
- Remove from heat and stir in the Parmesan cheese until it melts and combines into a creamy sauce.
5. Combine with Cauliflower
- Add the steamed cauliflower florets to the pan with the spinach mixture and gently toss to combine. Make sure the cauliflower is coated in the creamy sauce.
6. Assemble the Casserole
- Transfer the cauliflower and spinach mixture into the prepared baking dish.
- Top with the shredded mozzarella cheese and, if desired, sprinkle the breadcrumbs evenly over the top for added texture.
7. Bake the Casserole
- Place the baking dish in the preheated oven and bake for about 25-30 minutes, or until the cheese is melted and bubbly, and the top is golden brown.
- If you added breadcrumbs, you can broil the casserole for an additional 2-3 minutes to get a crispy, golden top.
8. Serve and Garnish
- Remove from the oven and let the casserole cool for a few minutes before serving.
- Garnish with fresh parsley for a pop of color and added freshness.
Serving Suggestions
- Serve as a side dish with roasted chicken or grilled fish.
- Pair with a simple green salad for a light, healthy meal.
- Serve with a side of garlic bread or a crusty loaf of bread to soak up the creamy sauce.
- Enjoy it as a light main course with a glass of white wine or iced tea.
- Add a side of quinoa or brown rice for a more filling meal.
Cooking Tips
- For a dairy-free option, substitute heavy cream with coconut cream or cashew cream and use dairy-free cheese.
- If you prefer a spicier flavor, add a pinch of red pepper flakes to the spinach mixture.
- You can also make this ahead of time. Assemble the casserole, cover it, and refrigerate for up to 24 hours before baking.
- If you don’t have fresh spinach, frozen spinach works as well. Just make sure to drain any excess water.
Nutritional Benefits
- Cauliflower is rich in antioxidants, fiber, and vitamins C, K, and B6, making it a heart-healthy and anti-inflammatory vegetable.
- Spinach is a great source of iron, folate, and vitamin A, helping to support healthy vision and immune function.
- Cheese adds a good source of protein and calcium, beneficial for bone health.
- The combination of vegetables in this dish makes it a low-carb, nutritious, and filling meal that can fit into a variety of dietary preferences.
Dietary Information
- Gluten-Free: Make sure to use gluten-free breadcrumbs, if adding a topping.
- Vegetarian: This recipe is vegetarian-friendly, but you can add chicken or bacon for extra protein if desired.
- Low-Carb: Ideal for a low-carb or keto diet, as cauliflower is an excellent substitute for higher-carb vegetables like potatoes or pasta.
- Dairy-Free Option: Use coconut milk and dairy-free cheese for a dairy-free version.
Storage
- Leftovers: Store any leftover casserole in an airtight container in the fridge for up to 3 days.
- Freezing: You can also freeze this casserole for up to 3 months. Let it cool completely, cover tightly, and freeze. To reheat, bake from frozen at 350°F (175°C) for 30-40 minutes or until heated through.
Why You’ll Love This Recipe
- This baked cauliflower and spinach casserole is an excellent way to enjoy your vegetables in a creamy, cheesy form.
- It’s an incredibly versatile dish: serve it as a side, a light main course, or even for brunch.
- With just a few simple ingredients, you get a dish that’s full of flavor and packed with nutrients.
- It’s an easy recipe to make ahead of time, perfect for busy weeknights or holiday meals.
Conclusion
This Baked Cauliflower and Spinach Casserole is a healthy, comforting dish that will become a favorite in your kitchen. The combination of creamy spinach, tender cauliflower, and melted cheese is both satisfying and nutritious. It’s easy to prepare and can be made ahead, making it a great choice for busy weeknights or special occasions. Whether you’re a fan of low-carb meals or just love a good veggie casserole, this recipe will definitely win you over!
Frequently Asked Questions (FAQs)
- Can I use frozen spinach instead of fresh?
- Yes, frozen spinach works well. Just make sure to thaw and drain it before using it in the recipe.
- Can I make this casserole ahead of time?
- Absolutely! You can assemble the casserole, cover it, and refrigerate it for up to 24 hours before baking.
- Can I add other vegetables to this casserole?
- Yes, feel free to add other vegetables like zucchini, bell peppers, or mushrooms for extra flavor and texture.
- How can I make this dish spicier?
- You can add red pepper flakes, cayenne pepper, or a pinch of chili powder to the spinach mixture for a spicy kick.
- Can I use a different type of cheese?
- Yes, you can substitute mozzarella with cheddar, gouda, or any other cheese of your choice.
- Can I make this recipe vegan?
- Yes, substitute the heavy cream with coconut cream, and use vegan cheese for a dairy-free and vegan option.
- Can I freeze leftovers?
- Yes, this casserole freezes well. Make sure it’s cooled completely before storing it in an airtight container.
- What’s the best way to reheat the casserole?
- Reheat the casserole in the oven at 350°F (175°C) for 15-20 minutes, or until it’s heated through.
- How do I know when the casserole is done?
- The casserole is done when the cheese is melted, bubbly, and golden brown on top. You can also insert a fork or knife to check if it’s heated all the way through.
- Can I use other types of cream in this recipe?
- Yes, you can use half-and-half, sour cream, or even cashew cream for a dairy-free option.