Cauliflower Broccoli Bake With Alfredo

Name: Cauliflower Broccoli Bake With Alfredo
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 8
Ingredients: 1 12 oz package of fresh cauliflower rice; 1 1/2 cups chopped fresh broccoli; 1/2 14.5 oz jar prepared alfredo sauce (I use Trader Joe's); 2 tbsp olive oil; 1/4 tsp salt; 1/4 tsp black pepper; 1/2 cup parmesan cheese, grated

by Karen Kelly

8 servings

40 min

Craving some creamy goodness? This Cauliflower Broccoli Bake with Alfredo {Keto} will satisfy your cheesy cravings. It's packed with cauliflower rice, broccoli, alfredo sauce, and parmesan cheese. {gluten free, keto, low carb} Serve it as a side dish or make it a full meal by adding in some chicken.

Broccoli and cauliflower are nutritional powerhouses full of vitamins, minerals, and antioxidants. They are both high in fiber, which supports regularity, blood sugar control, and heart health, and vitamin C, which helps with bone formation, immune function, and wound healing. You can read more about their health benefits according to Healthline.

Cauliflower broccoli bake can be made in less than 30 minutes and it makes great leftovers. If you are following the keto diet this is perfect for you. It's low carb and has a fair amount of fat. Add some protein like chicken or fish on the side and you have a keto dinner!

Cauliflower Broccoli Bake With Alfredo

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Recipe details

Yield 8 servings
Time spent: Prep time: 10 Minutes Cook time: 30 Minutes Total time: 40 min

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Per serving

% Daily value

Instructions

Preheat oven to 400 degrees. Pour cauliflower rice into a 9 x 13 baking dish and drizzle with the olive oil. Toss gently. Bake at 400 degrees for 12 minutes.
Meanwhile, steam broccoli in the microwave. Place broccoli in a microwave-safe bowl with 1 cup water. Cook for about 10 minutes or until tender. Drain and set aside.
Remove cauliflower from oven and add broccoli, alfredo sauce and salt and pepper. Toss gently. Top with parmesan cheese and bake again for 20 minutes or so.
Serve immediately or refrigerate up to three days.

Tips

1. Use precut cauliflower rice. Mine is from Trader Joe's. That stuff is the bomb and I use it all the time. 2. Use prepared alfredo sauce (also from TJ's). It makes this creamy dish so easy to make on a weeknight. 3. If you don't like broccoli, feel free to sub in spinach instead. If you are using frozen spinach, make sure you thaw it well and then squeeze all the moisture out with a dishtowel. Peas would also be a good addition to this casserole.

Comments

Patricia Wirtshafter Smith on Oct 15, 2020

What is cauliflower rice? Never heard of this

11 Reply
- See 1 previous
- Jwb on Oct 28, 2020
  
  Cauliflower rice is finely chopped Cauliflower. So fine that people substitute it often for rice dishes.
  I substitute Cauliflower Rice in my Stir fried rice dishes too. (KETO) Costco and Trader Joe's sells it already finely chopped. Another easy alternative is to put your florets in a blender, fill it with water and pulsate it until it is fine.
  
  Like
- Kayelily Middleton on Oct 28, 2020
  
  Cauliflower rice is raw cauliflower minced into rice sized bits. You can buy already minced or you can mince your own with a food processor.
  
  1
Honey Bond Kemph on Dec 28, 2020

Any idea what the nutritional value would be?

10 Reply