Low Sodium Cauliflower Cheese

Creamy, comforting, and heart-healthy, this Low Sodium Cauliflower Cheese is a flavorful twist on a classic favorite. Perfect for those who are watching their salt intake, this recipe swaps traditional cheese and seasonings for low-sodium cheddar, mozzarella, and subtle spices like garlic powder and nutmeg. Tender cauliflower florets are cloaked in a velvety homemade béchamel sauce made with unsalted butter, low-sodium vegetable broth, and milk, then baked to golden perfection. Ready in under an hour, this dish makes a stunning side or a wholesome vegetarian main. Garnished with fresh parsley for a pop of color, it’s a guilt-free indulgence the whole family will love. Perfect for health-conscious foodies searching for low-sodium recipes, gluten-conscious comfort foods, or creative vegetable dishes.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 1 Large cauliflower head
• 3 tablespoons Unsalted butter
• 3 tablespoons All-purpose flour
• 2 cups Low-sodium vegetable broth
• 1 cup Milk
• 1.5 cups Low-sodium cheddar cheese, grated
• 0.5 cup Low-sodium mozzarella, grated
• 0.25 teaspoon Ground black pepper
• 0.25 teaspoon Ground nutmeg
• 2 tablespoons Fresh parsley, chopped
• 0.5 teaspoon Garlic powder

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Trim the cauliflower into florets and rinse them under cold water.

Step 3

Bring a large pot of water to a boil and add the cauliflower florets. Cook for 4-5 minutes until they are just tender. Drain the cauliflower and set it aside.

Step 4

In a medium saucepan over medium heat, melt the unsalted butter.

Step 5

Add the all-purpose flour to the melted butter, whisking continuously for about 1-2 minutes to form a roux, which should be a smooth and thick paste.

Step 6

Gradually pour in the low-sodium vegetable broth while whisking to prevent lumps, followed by the milk, creating a smooth and creamy béchamel sauce. Cook for 5-6 minutes to thicken.

Step 7

Stir in the ground black pepper, nutmeg, and garlic powder, then remove the saucepan from the heat.

Step 8

Add the grated low-sodium cheddar cheese to the sauce and stir until the cheese is fully melted and incorporated, creating a silky cheese sauce.

Step 9

Place the cooked cauliflower florets in a 9x13-inch baking dish, spreading them evenly.

Step 10

Pour the cheese sauce over the cauliflower, ensuring each floret is coated.

Step 11

Sprinkle the grated low-sodium mozzarella over the top.

Step 12

Bake in the preheated oven for 20-25 minutes until the cheese is golden and bubbling.

Step 13

Remove from the oven and let it cool for a few minutes.

Step 14

Garnish with freshly chopped parsley before serving.

Nutrition Facts

Serving size	(1926.5g)

Amount per serving	% Daily Value*
Calories	1769.1

Total Fat 123.4g	0%
Saturated Fat 75.3g	0%
Polyunsaturated Fat 0.2g
Cholesterol 329.1mg	0%
Sodium 730.0mg	0%
Total Carbohydrate 89.5g	0%
Dietary Fiber 11.3g	0%
Total Sugars 31.1g
Protein 99.3g	0%

Vitamin D 143.4IU	0%
Calcium 2575.4mg	0%
Iron 6.2mg	0%
Potassium 2871.3mg	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: 59.5%

Protein: 21.3%

Carbs: 19.2%