Cauliflower Casserole

So the other day I saw this delicious looking recipe come into my feed. It was for a tater-tot casserole. Yep. A casserole, based on tater-tots. It was loaded with cheese and it looked amazing.

But I thought to myself, Beth, you can clean that up a bit, a tweak or two here or there, and you’d have a fantastic version of that same dish. I mean, who says we clean-eaters can’t have our comfort food, too?

So I did.

My immediate thought was to trade out the tots for an actual vegetable – yep – CAULIFLOWER! Maybe you’ve tried the whole cauliflower instead of mashed potatoes deal; why not cauliflower instead of tater tots?! Especially when you put them in a casserole. I don’t think my husband has a clue he’s eating it!

Then I considered all that cheese. Don’t get me wrong – I do love my cheese. But the original recipe called for a lot. I completely omitted one and replaced with Greek yogurt mixed with cilantro. Still creamy and flavorful, but without so much fat and sodium. The other cheese I switched out for cottage cheese. Again, a healthier option!

Finally, I played around with the rest of the fillings, and here is where you can individualize for your own family’s tastes. I switched the meat to turkey and added in more veggies = healthier all around.

Don’t “Caul” it a Casserole!

1 head of cauliflower, chopped and microwaved until fork-tender

1/2 lb. Italian turkey sausage (I used 2 sausages. Not into meat? How about whole-grain rice instead?)

1 onion, chopped

2 cloves garlic, pressed

1/2 red bell pepper, chopped

1 sm. can Rotel, drained (or diced tomatoes si no te gusta picante)

1 c. fresh spinach, chopped

5 eggs

1/4 c. milk

1 1/2 tsp. hot sauce (optional, but…)

s & p

1/2 c. plain Greek yogurt

chopped cilantro (I can’t even tell you how much. I LOVE CILANTRO so… mucho?)

1 sm. container cottage cheese

green onion/chives/jalapeno for garnish

While cauliflower is in microwave (this doesn’t take long) cook onion, garlic, and sausage in a skillet with a bit of olive oil. Add red bell pepper and spinach. Cook until sausage is no longer pink and spinach is wilted. Remove from heat. In a small bowl, wisk eggs, milk, hot sauce, and salt/pepper. In another small bowl, combine yogurt and cilantro. Finally, in a prepared 11 x 7 pan, layer the cauliflower, yogurt mix, and meat mix. Pour the egg mix over all. Spread the cottage cheese on top and garnish with green onion or chives and jalapeno. Cover loosely with foil and bake at 350 for 50-55 min until egg is set. Allow to cool.

This would make a perfect weeknight dinner, potluck dish, brunch dish, and best of all can be worked into your weekly food prep recipe rotation. Let me know what you think. And P.S. just in case you want to try the original, here’s the link to the tater tot version. đŸ˜‰ 

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