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Cauliflower Rice Casserole

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Cauliflower Rice Casserole is a healthy, low-carb dish made with cauliflower rice, a creamy cheesy filling, and a crunchy topping. This flavorful casserole is a satisfying and nutritious meal that’s customizable with your favorite vegetables and seasonings.

Ingredients

  • 4 cups cauliflower rice (fresh or frozen)
  • 1 tablespoon olive oil (for sautéing)
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 cup sour cream
  • 1 cup shredded cheddar cheese
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup milk (or heavy cream for a richer texture)
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • 1/2 cup frozen peas or corn (optional)
  • 1/2 cup breadcrumbs (optional, for topping)
  • 2 tablespoons melted butter (optional, for topping)

Instructions

  1. Preheat your oven to 375°F (190°C) and grease a 9×13-inch casserole dish with cooking spray or butter.
  2. If using fresh cauliflower rice, sauté it in a large skillet with olive oil over medium heat for 5-7 minutes until softened. For frozen cauliflower rice, thaw and drain any excess moisture.
  3. In the same skillet, sauté the diced onion and minced garlic over medium heat for 3-4 minutes until softened and fragrant.
  4. In a large bowl, combine the cooked cauliflower rice, sautéed onions and garlic, sour cream, shredded cheddar cheese, Parmesan cheese, milk (or heavy cream), onion powder, garlic powder, and salt and pepper. Stir until well combined. Optionally, stir in peas or corn.
  5. Transfer the mixture into the prepared casserole dish and spread it evenly.
  6. In a small bowl, combine breadcrumbs with melted butter, then sprinkle the mixture evenly over the top of the casserole.
  7. Bake for 25-30 minutes, until the casserole is bubbling and the top is golden brown. For a crispier topping, broil for an additional 1-2 minutes.
  8. Let the casserole cool for a few minutes before serving. Garnish with fresh herbs if desired.
  9. Serve and enjoy your comforting cauliflower rice casserole!

Notes

Add extra vegetables like spinach, mushrooms, or bell peppers to increase flavor and nutrition.For a spicier version, add a pinch of red pepper flakes or jalapeños to the casserole mixture.To make it dairy-free, swap cheese for a dairy-free alternative and use coconut or almond milk instead of regular milk.For a keto-friendly version, use heavy cream and skip the breadcrumbs or substitute with a low-carb version.

Nutrition

Find it online: https://cookibly.com/cauliflower-rice-casserole/