Cheesy Cauliflower Bake

This cheesy baked casserole uses cauliflower in place of noodles so you can enjoy a decadent dish with fewer calories!

Prep Time:
30 mins
Cook Time:
50 mins
Total Time:
1 hrs 20 mins
6 servings


  • 1 cooking spray

  • 2 tablespoons salt

  • 1 large head cauliflower, cut into small florets

  • 2 cups low-fat cottage cheese

  • 2 cups low-fat sour cream

  • ¼ cup melted butter

  • ¼ cup green onions, finely chopped

  • 2 cloves garlic, minced

  • 1 teaspoon Worcestershire sauce

  • 1 dash hot pepper sauce (such as Tabasco®)

  • ½ teaspoon salt

  • ¼ teaspoon ground black pepper

  • cup grated Parmesan cheese

  • cup chopped blanched almonds


  1. Preheat the oven to 350 degrees F (175 degrees C). Coat a baking dish with cooking spray.

  2. Bring a large pot of water to a boil and season with 2 tablespoons salt. Add cauliflower and cook until crisp-tender, about 5 minutes. Drain well and place between several layers of paper towels to dry. Transfer cauliflower to a large mixing bowl and set aside.

  3. Combine, cottage cheese, sour cream, butter, green onions, garlic, Worcestershire sauce, hot sauce, salt, and pepper in a bowl. Stir cheese mixture into the bowl with the cooked cauliflower and transfer to the prepared baking dish. Spoon Parmesan cheese on top. Cover with an oven-proof lid or aluminum foil.

  4. Bake in the preheated oven for 30 minutes.

  5. Meanwhile, heat a small skillet over medium heat and add almonds. Cook, stirring constantly, until lightly toasted, 3 to 5 minutes.

  6. Sprinkle almonds on top of cheesy cauliflower bake and return to the oven for 10 minutes more.

Nutrition Facts (per serving)

328 Calories
22g Fat
17g Carbs
18g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 328
% Daily Value *
Total Fat 22g 28%
Saturated Fat 12g 60%
Cholesterol 59mg 20%
Sodium 3024mg 131%
Total Carbohydrate 17g 6%
Dietary Fiber 4g 15%
Total Sugars 7g
Protein 18g
Vitamin C 68mg 339%
Calcium 251mg 19%
Iron 1mg 7%
Potassium 603mg 13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.