Low Fat Cauliflower Tomato Casserole

Savor the comforting flavors of our Low Fat Cauliflower Tomato Casserole, a wholesome, guilt-free dish that’s as nutritious as it is delicious. Featuring tender cauliflower florets bathed in a vibrant tomato, onion, and garlic sauce, this casserole is perfectly seasoned with oregano, basil, and parsley for a Mediterranean-inspired twist. Topped with golden panko breadcrumbs and melty low-fat mozzarella cheese, it delivers irresistible texture and cheesy goodness without the extra calories. Ready in just 45 minutes, this easy-to-make recipe is ideal for busy weeknights and serves as a satisfying vegetarian main or flavorful side dish. Healthy, hearty, and bursting with fresh ingredients, it’s the perfect addition to your low-fat recipe collection.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 1 head cauliflower florets
• 15 oz can low-sodium diced tomatoes
• 1 medium, diced onion
• 3 cloves, minced garlic
• 1 tablespoon olive oil
• 1 cup low-fat shredded mozzarella cheese
• 1 cup panko breadcrumbs
• 2 tablespoons, chopped fresh parsley
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 0 as needed cooking spray

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Bring a large pot of water to a boil and add a pinch of salt. Blanch the cauliflower florets for 3-4 minutes, then drain and set aside.

Step 3

In a skillet, heat the olive oil over medium heat. Add the diced onion and cook for 3-4 minutes until softened. Stir in the minced garlic and cook for another minute, until fragrant.

Step 4

Add the diced tomatoes (with their liquids), dried oregano, dried basil, salt, and black pepper to the skillet. Stir well and allow the mixture to simmer for 5 minutes.

Step 5

Lightly coat a 9x13 inch baking dish with cooking spray. Spread the blanched cauliflower florets evenly across the bottom of the dish.

Step 6

Pour the tomato and onion mixture over the cauliflower, spreading it evenly.

Step 7

In a small bowl, combine the panko breadcrumbs and chopped parsley. Sprinkle the mixture evenly over the top of the casserole. Then add the shredded mozzarella cheese as the final layer.

Step 8

Bake the casserole in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly, and the breadcrumbs are golden brown.

Step 9

Allow the casserole to cool for 5 minutes before serving. Garnish with additional parsley, if desired.

Nutrition Facts

Serving size	(1500.8g)

Amount per serving	% Daily Value*
Calories	1248.7

Total Fat 56.3g	0%
Saturated Fat 28.1g	0%
Polyunsaturated Fat 1.3g
Cholesterol 128.2mg	0%
Sodium 3319.8mg	0%
Total Carbohydrate 115.1g	0%
Dietary Fiber 22.3g	0%
Total Sugars 43.1g
Protein 93.5g	0%

Vitamin D 0IU	0%
Calcium 2013.8mg	0%
Iron 9.9mg	0%
Potassium 3043.5mg	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: 37.8%

Protein: 27.9%

Carbs: 34.3%