Low Calorie Cauliflower Cheese

Cauliflower cheese is a well-loved British dish, featuring tender cauliflower in a rich, creamy cheese sauce, baked until golden and bubbling. Traditionally, this dish is made with full-fat dairy and can be high in calories, but this version has been adapted to be lighter while still maintaining its comforting flavour. With just 260 kcal per serving, this low calorie cauliflower cheese makes a fantastic side dish or a satisfying main when served with a simple salad.

Is cauliflower cheese healthy?

This low calorie cauliflower cheese recipe is not only lighter but also packed with nutritious ingredients. Here are the key ingredients that bring notable health benefits to the dish:

• Cauliflower: A low-calorie vegetable rich in fibre, vitamin C, and vitamin K. Cauliflower supports immune function, bone health, and digestive health due to its high fibre content.
• Low-Fat Cream Cheese: Provides a creamy texture while keeping the calorie count low. It’s a good source of protein and calcium, helping with muscle repair and bone strength.
• Parmesan: A small amount adds a big flavour punch. Parmesan is rich in protein and calcium, as well as a source of essential vitamins and minerals.
• Low-Fat Cheddar: A good source of calcium and protein, low-fat cheddar supports bone health and muscle function while keeping the fat content lower than full-fat versions.
• Milk: Depending on your choice, milk provides essential nutrients like calcium, vitamin D, and protein. Choosing a plant-based milk can lower calories and make the dish dairy-free.
• Paprika: Contains antioxidants and has anti-inflammatory properties. It also adds a nice kick to the dish without adding extra calories.
• Mustard: Adds flavour with minimal calories and offers anti-inflammatory benefits. Mustard is also a good source of minerals like magnesium.
• Garlic Powder: Known for its immune-boosting properties, garlic also helps to support heart health and has been shown to have antibacterial properties.
• Onion Powder: Contains compounds that support healthy digestion and provide antioxidant benefits.

Nutritional Information (Per Serving)

• Calories: 260 kcal
• Protein: 13g
• Fat: 13g
• Carbohydrates: 26g
• Fibre: 5g

Do you have a diet restriction?

This low calorie cauliflower cheese recipe is:

• Vegetarian
• Gluten Free
• Low GI
• Ultra Processed Food Free

Step 1: Par Boil Cauliflower

Chop the cauliflower into evenly sized florets so they cook at the same rate. Steam or parboil them for around 5 minutes, just until they start to become tender. Be careful not to overcook them at this stage, as they will continue cooking in the oven. If you over cook them then you will be left with mushy cauliflower cheese but if you dont par boi mthem at all they will release too much water into the cheese sauce. Once done, drain them well to remove excess moisture, then spread them evenly in an ovenproof dish. Preheat the oven to 180°C (fan).

Step 2: Make the cheese sauce

In a small saucepan, whisk together the milk, cornflour, paprika, mustard, garlic powder, onion powder, salt, and pepper. Heat the mixture over medium heat, stirring constantly. As it warms, it will begin to thicken. Once thickened, reduce the heat to low and stir in the cream cheese and parmesan. Here you have a choice, you can either add half of the cheddar in too, or you can save it all for the topping. Continue stirring until the cheeses have melted and the sauce is smooth and creamy.

Step 3: Assemble and bake

Evenly pour the cheese sauce over the cauliflower florets, ensuring that every piece is coated. Use a spoon to gently mix if needed, making sure the sauce spreads evenly throughout the dish.

Sprinkle the grated cheddar cheese evenly over the top of the dish. This will create a golden, slightly crispy layer once baked. Place the dish in the preheated oven and bake for 25-35 minutes, or until the cheese on top is melted and golden brown. If you prefer a crispier topping, you can place the dish under the grill for an additional 2-3 minutes at the end of baking.

FAQ

Can I use frozen cauliflower?
Yes! Frozen cauliflower works well, but be sure to drain it thoroughly after cooking to prevent excess water from making the sauce too thin.

Can I make cauliflower cheese ahead of time?
Absolutely. Prepare the dish up to the baking stage, cover, and store it in the fridge for up to 24 hours. When ready to eat, bake as usual, adding an extra 5-10 minutes to the cooking time.

Can I freeze cauliflower cheese?
Yes, but the texture may change slightly upon reheating. To freeze, allow the cooked dish to cool completely, then transfer to an airtight container. Reheat in the oven until hot and bubbling.

What can I serve cauliflower cheese with?
It’s a fantastic side dish for roast dinners, grilled meats, or even as a vegetarian main with a side salad.

Can I make this gluten-free?
Yes! This recipe is naturally gluten-free as it uses cornflour instead of traditional flour to thicken the sauce.

Can I use full-fat cheese instead?
Of course. If you’re not counting calories, you can swap the low-fat cheese for full-fat versions for a richer taste.

How do I prevent a watery cauliflower cheese?
Make sure to drain the cauliflower well after cooking, and avoid overcooking it before baking. You can also let it sit for a few minutes after baking to allow the sauce to settle.

Variations:

Add Protein – Stir in some cooked shredded chicken or crispy bacon for extra protein.

Make it Extra Cheesy – Use a blend of different cheeses such as Red Leicester or Gruyère for a richer flavour.

Spice It Up – Add a pinch of cayenne pepper or chilli flakes for a mild kick.

Add Vegetables – Mix in some steamed leeks, spinach, or mushrooms for extra texture and nutrients.

Make it Crunchy – Sprinkle breadcrumbs or crushed nuts over the top before baking for a crispy topping.

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