⏱ 30 min totalCauliflower Cheese Bake
Per 1 serving · 150 g · 6 ingredients
of a 2,000 cal day
- Protein9.2g33% of calories
- Carbs8g29% of calories
- Fat4.8g39% of calories
At a glance
One serving of Cauliflower Cheese Bake (150 g) has 106 calories, with 9.2 g of protein, 8 g of carbohydrates and 4.8 g of fat. Most of its energy comes from fat (39% of calories). It is high in Vitamin C (59% DV), calcium (25% DV) and phosphorus (26% DV).
High in
20%+ of the daily value
- Vitamin C59%
- Calcium25%
- Phosphorus26%
Good source of
10–19% of the daily value
- Vitamin K14%
- Riboflavin (B2)12%
- Vitamin B618%
- Folate (B9)17%
- Pantothenic acid15%
- Choline10%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ cup, sliced Onion
1 cup chopped, Cauliflower
¼ tsp Garlic powder
¼ dash Black pepper- 🥄¼ dash Salt
¼ cup, shredded Mozzarella cheese
Directions
- 1
Heat the oven to 375°F and lightly grease a small baking dish.
- 2
Bring a pot of salted water to a boil. Add the cauliflower and cook for about 5 minutes until just tender; drain thoroughly and pat very dry.
- 3
Spread the sliced onion in the prepared dish, then arrange the cauliflower in an even layer on top.
- 4
Season evenly with the garlic powder, black pepper, and a pinch of salt.
- 5
Top evenly with the shredded mozzarella.
- 6
Bake for 15–18 minutes, until the cheese is melted, bubbling, and lightly golden at the edges.
- 7
Let rest for 5 minutes before serving.
Vitamins & minerals
Amounts for 1 serving (150 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 36 μg | 4% |
| Vitamin C | 53 mg | 59% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 17 μg | 14% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 67 μg | 17% |
| Vitamin B12 | 0.2 μg | 9% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 53 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 247 mg | 25% |
| Iron | 1 mg | 7% |
| Potassium | 374 mg | 8% |
| Magnesium | 25 mg | 6% |
| Phosphorus | 184 mg | 26% |
| Zinc | 1 mg | 10% |
| Copper | 0 mg | 5% |
| Manganese | 0.2 mg | 8% |
| Selenium | 5 μg | 9% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 12 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 1 g | — |
| Retinol | 35 μg | — |
| Serine | 0.5 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 106 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 20minWalking (3.5 mph)
- 13minCycling (moderate)
- 9minRunning (6 mph)
- 15minSwimming laps
Common questions
How many calories are in Cauliflower Cheese Bake?
One serving of Cauliflower Cheese Bake (1 serving) has 106 calories, which works out to 71 calories per 100 g. That is about 5.3% of a 2,000-calorie day.
Is Cauliflower Cheese Bake high in protein?
Not especially. It has 9.2 g of protein per serving, and protein supplies 33% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cauliflower Cheese Bake keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 29% 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 Cheese Bake?
245 mg per serving.
How much sugar is in Cauliflower Cheese Bake?
3 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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