Low-Carb Cheesy Cauliflower Rice Casserole For Easy Meal Prep

This cheesy cauliflower rice casserole is a delightful and nutritious dish perfect for meal prep. Combining cauliflower rice, cheese, and a variety of vegetables, it offers a satisfying and low-carb alternative to traditional casseroles.

The recipe is easy to follow and can be customized with your favorite vegetables or proteins, making it a versatile option for any weeknight dinner.

Colorful Ingredients

The beauty of this casserole lies in its ingredients. Cauliflower rice serves as a low-carb base, providing a light yet filling foundation for the dish.

Adding diced bell peppers introduces a pop of color and sweetness, while the spinach contributes a fresh, earthy flavor. Together, these vegetables create a vibrant medley that enhances the overall appeal of the casserole.

Cheddar cheese, melted to perfection, adds creaminess and richness, making each bite a delight. The optional sprinkle of Parmesan cheese on top offers an extra layer of flavor that elevates the dish even further.

Simple Preparation Steps

Preparing this casserole is straightforward, making it accessible for cooks of all skill levels. Start by sautéing the vegetables in olive oil, allowing their flavors to develop and meld together.

Once softened, mix them with cauliflower rice, cheese, and seasonings in a large bowl. The addition of beaten eggs helps bind the ingredients, ensuring a cohesive texture throughout the casserole.

After transferring the mixture to a greased baking dish, it’s time to bake. The oven does the work, transforming the mixture into a bubbling, golden delight that fills the kitchen with an enticing aroma.

Perfect for Any Occasion

This cheesy cauliflower rice casserole is versatile enough for various occasions. Whether it’s a weeknight dinner or a gathering with friends, it fits seamlessly into any menu.

Its comforting nature makes it a favorite among both adults and children, ensuring that everyone leaves the table satisfied.

Moreover, it’s an excellent option for meal prep, as it can be made in advance and stored for later enjoyment. Simply reheat and serve for a quick and delicious meal.

Nutritional Benefits

Not only is this casserole delicious, but it also offers several nutritional benefits. With a focus on vegetables and low-carb ingredients, it provides a healthy alternative to traditional casseroles.

Each serving is packed with essential nutrients while remaining low in calories, making it a guilt-free option for those watching their diet.

The protein from the cheese and eggs helps keep you feeling full, while the fiber from the vegetables supports digestive health.

Serving Suggestions

When it comes to serving this casserole, the options are plentiful. Pair it with a simple side salad for a light meal, or serve it alongside grilled chicken or fish for a heartier option.

For those looking to enhance the flavor, consider adding a dollop of sour cream or a sprinkle of fresh herbs on top before serving.

This casserole is not only a dish that satisfies hunger but also one that brings people together, making it a wonderful addition to any dining table.

Simple Cheesy Cauliflower Rice Casserole

This casserole features cauliflower rice mixed with cheese, sautéed vegetables, and seasonings, baked until bubbly and golden. It takes about 45 minutes from start to finish and serves 6 people.

Ingredients

• 4 cups cauliflower rice (fresh or frozen)
• 1 cup shredded cheddar cheese
• 1 cup diced bell peppers (any color)
• 1 cup chopped spinach or kale
• 1/2 cup diced onion
• 2 cloves garlic minced
• 2 large eggs beaten
• 1 teaspoon salt adjust to taste
• 1/2 teaspoon black pepper
• 1/2 teaspoon paprika
• 1 tablespoon olive oil
• 1/4 cup grated Parmesan cheese for topping (optional)

Instructions

1. Preheat the Oven: Preheat your oven to 375°F (190°C).
2. Sauté Vegetables: In a large skillet, heat olive oil over medium heat. Add diced onion, bell peppers, and garlic, and sauté until softened (about 5-7 minutes). Stir in chopped spinach or kale and cook until wilted.
3. Mix Ingredients: In a large bowl, combine cauliflower rice, sautéed vegetables, shredded cheddar cheese, beaten eggs, salt, pepper, and paprika. Mix until well combined.
4. Transfer to Baking Dish: Pour the mixture into a greased 9x13 inch baking dish, spreading it evenly. Sprinkle grated Parmesan cheese on top if using.
5. Bake: Bake in the preheated oven for 25-30 minutes, or until the casserole is set and the top is golden brown.
6. Cool and Serve: Allow to cool for a few minutes before slicing. Serve warm, or let it cool completely for meal prep storage.

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes

• Servings: 6 servings
• Calories: 180kcal
• Fat: 10g
• Protein: 12g
• Carbohydrates: 8g