Discover the Best Cauliflower Recipe Better Than Meat No Frying Needed

Discover the Best Cauliflower Recipe Better Than Meat No Frying Needed

Discover a delightful way to enjoy cauliflower with this recipe that’s better than meat and doesn’t require frying. This dish combines the rich flavors of vegetables and cheese, baked to perfection. Follow these simple steps to create a meal that’s sure to impress.

Table of Contents


Cauliflower: 3.5 lbs

Water: 6.5 cups

Salt: 1 tsp (for boiling)

Milk: 2 tbsp

Eggs: 3

Oil: 3 tbsp (for puree)

Flour: 3 tbsp

Mushrooms: 3.5 oz, diced

Green peppers: 4, diced

Red peppers: 2, diced

Carrot: 1, diced

Onion: 1, diced

Tomatoes: 2, diced

Salt: 1 tsp (for seasoning)

Mint: 1 tsp

Red pepper: 1 tsp

Pepper: 1 tsp

Oil: 4 tbsp (for sautéing)

Cheese: 5.5 oz, grated

Step-by-Step Instructions

Step 1: Prepare the Cauliflower

Cut and Boil: Cut the cauliflower into florets and simmer in water with 1 tsp of salt and 2 tbsp of milk until soft.

Blend: Blend the softened cauliflower with the eggs to create a smooth puree consistency.

Step 2: Prepare the Vegetables

Dice: Dice the mushrooms, green peppers, red peppers, carrot, onion, and tomatoes.

Sauté: Heat 4 tbsp of oil in a pan and sauté the onions, carrots, and mushrooms until tender.

Add and Cook: Add the diced tomatoes, 1 tsp of salt, mint, red pepper, and pepper. Cook until the flavors meld together.

Step 3: Assemble and Bake

Grease the Dish: Grease a baking dish with 3 tbsp of oil.

Layer: Spread the cauliflower puree evenly in the dish.

Top: Top with the sautéed vegetables and grated cheese.

Bake: Bake in a preheated oven at 375°F (190°C) until golden and bubbly, about 25-30 minutes.

Nutrition Information (per serving, based on 6 servings):

Calories: 295 kcal

Protein: 13g

Fat: 20g

Saturated Fat: 7g

Carbohydrates: 20g

Fiber: 5g

Sugar: 7g

Cholesterol: 125mg

Sodium: 670mg

Calcium: 200mg

Iron: 2.5mg


For a richer flavor, you can add a sprinkle of your favorite herbs or spices to the vegetable mixture.

Serve with a side salad or bread for a complete meal.

This Cauliflower Dish is a game-changer in your kitchen. It’s a healthier, flavorful alternative to meat dishes that everyone will love. Enjoy this no-fry, baked delight that brings out the best in cauliflower and vegetables. Bon appetit!

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