Cauliflower Tofu Casserole

Indulge in the wholesome flavors of this Cauliflower Tofu Casserole, a creamy, plant-based delight that’s perfect for cozy dinners or meal prep. Packed with nutrient-rich cauliflower florets and protein-packed extra-firm tofu, this comforting dish features a velvety dairy-free sauce made with unsweetened plant-based milk, nutritional yeast, and fragrant spices like smoked paprika and dried thyme. A golden breadcrumb topping (optional) adds a delightful crunch, while a sprinkle of fresh parsley elevates the dish with a burst of color and freshness. Ready in under an hour, this vegan casserole is easy to prepare, gluten-free adaptable, and full of bold, satisfying flavors. Perfect for anyone seeking a hearty, healthy, and delicious plant-forward meal!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 head (medium) Cauliflower
• 14 oz (block) Extra-firm tofu
• 2 tbsp Olive oil
• 3 cloves Garlic cloves
• 1 medium Yellow onion
• 1 cup Unsweetened plant-based milk
• 0.25 cup Nutritional yeast
• 2 tbsp Cornstarch
• 0.5 cup Vegetable broth
• 1 tbsp Lemon juice
• 1 tsp Dijon mustard
• 0.5 tsp Smoked paprika
• 0.5 tsp Dried thyme
• 1 tsp Salt
• 0.5 tsp Black pepper
• 0.5 cup Breadcrumbs (optional)
• 2 tbsp Fresh parsley (for garnish)

Directions

Step 1

Preheat your oven to 375°F (190°C) and lightly grease a 9x13-inch baking dish with olive oil or cooking spray.

Step 2

Cut the cauliflower into small florets and blanch them in boiling water for 5 minutes. Drain and set aside.

Step 3

Press the tofu to remove excess moisture. Once pressed, crumble the tofu into small pieces using your hands or a fork and set aside.

Step 4

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Mince the garlic and dice the onion. Add the garlic and onion to the skillet and sauté for 3-4 minutes, until softened and fragrant.

Step 5

In a blender, combine the plant-based milk, nutritional yeast, cornstarch, vegetable broth, lemon juice, Dijon mustard, smoked paprika, dried thyme, salt, and black pepper. Blend until smooth.

Step 6

Pour the sauce mixture into the skillet with the garlic and onion. Cook over medium heat, stirring often, for 3-4 minutes until the sauce thickens.

Step 7

In the prepared baking dish, spread the blanched cauliflower florets evenly. Add the crumbled tofu on top. Pour the thickened sauce evenly over the cauliflower and tofu.

Step 8

If using breadcrumbs, sprinkle them evenly over the casserole for a crispy topping.

Step 9

Bake the casserole in the preheated oven for 25-30 minutes, or until the top is golden and bubbly.

Step 10

Remove the casserole from the oven and let it cool for 5 minutes. Garnish with fresh parsley before serving.

Nutrition Facts

Serving size	(1147.6g)

Amount per serving	% Daily Value*
Calories	893.6

Total Fat 43.7g	0%
Saturated Fat 6.9g	0%
Polyunsaturated Fat 3.2g
Cholesterol 0mg	0%
Sodium 3918.1mg	0%
Total Carbohydrate 97.9g	0%
Dietary Fiber 18.8g	0%
Total Sugars 19.5g
Protein 36.9g	0%

Vitamin D 100.0IU	0%
Calcium 1189.5mg	0%
Iron 9.1mg	0%
Potassium 2542.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 42.2%

Protein: 15.8%

Carbs: 42.0%