⏱ 60 min totalCauliflower Casserole
Per 1 serving · 316 g · 11 ingredients
of a 2,000 cal day
- Protein4.6g12% of calories
- Carbs17g44% of calories
- Fat7.6g44% of calories
- ✓ Cholesterol free
At a glance
One serving of Cauliflower Casserole (316 g) has 132 calories, with 4.6 g of protein, 17 g of carbohydrates and 7.6 g of fat. Most of its energy comes from carbs (44% of calories). It is high in dietary fiber (21% DV), Vitamin C (120% DV) and Vitamin K (43% DV). Keep an eye on sodium, which provides 41% of the daily value.
High in
20%+ of the daily value
- Dietary fiber21%
- Vitamin C120%
- Vitamin K43%
- Vitamin B634%
- Folate (B9)25%
- Pantothenic acid23%
Good source of
10–19% of the daily value
- Vitamin E13%
- Riboflavin (B2)10%
- Niacin10%
- Choline14%
- Iron19%
- Potassium17%
Watch
20%+ of the daily value
- Sodium41%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ head medium Cauliflower
¾ medium whole Tomatoes
1 ½ cloves, minced Garlic
½ tbsp Olive oil- 🥄⅜ tsp Salt
¼ tsp Black pepper
¼ tsp Chili powder
¼ fruit without seeds Lemon
¼ tbsp Tomato paste- 🥄⅛ cup Water
¼ tbsp Parsley
Directions
- 1
Preheat the oven to 375°F (190°C).
- 2
Place the cauliflower florets, tomatoes, and minced garlic in a pot.
- 3
Drizzle with olive oil, season with salt, pepper, and chili powder. Squeeze the lemon over the mixture and add half of the lemon to the pot.
- 4
Mix the tomato paste with hot water and pour into the pot. Cook covered over medium-low heat until tender.
- 5
Transfer the cooked mixture to a casserole pan and bake in the oven for 30 minutes.
- 6
Garnish with fresh chopped parsley and serve.
Vitamins & minerals
Amounts for 1 serving (316 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 56 μg | 6% |
| Vitamin C | 108 mg | 120% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 52 μg | 43% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 100 μg | 25% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 75 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 74 mg | 7% |
| Iron | 2 mg | 19% |
| Potassium | 781 mg | 17% |
| Magnesium | 41 mg | 10% |
| Phosphorus | 104 mg | 15% |
| Zinc | 1 mg | 7% |
| Copper | 0.2 mg | 21% |
| Manganese | 0.4 mg | 19% |
| Selenium | 2 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 108 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 598 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 3,524 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 132 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 25minWalking (3.5 mph)
- 16minCycling (moderate)
- 11minRunning (6 mph)
- 19minSwimming laps
Common questions
How many calories are in Cauliflower Casserole?
One serving of Cauliflower Casserole (1 serving) has 132 calories, which works out to 42 calories per 100 g. That is about 6.6% of a 2,000-calorie day.
Is Cauliflower Casserole high in protein?
Not especially. It has 4.6 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cauliflower Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cauliflower Casserole?
944 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cauliflower Casserole?
5.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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