Microwave cauliflower casserole, a quick cauliflower bake without potatoes. A light version compared to the classic microwave potato casserole. The recipe is very simple: I steamed the cauliflower in the microwave, then mashed it and seasoned it with egg, parsley, and cheese. Finally, I poured it into a baking dish and added some Fontina cheese in the middle. I cooked the cauliflower casserole in the microwave and voilà, the recipe was ready to be served. I assure you that cooking or gratinating the cauliflower in the microwave, will enhance its flavor without spreading odors around the house. All this in half the time and with energy savings.
My advice is to make the microwave cauliflower casserole the day before, store it in the refrigerator, and reheat it in the microwave the next day. During rest, the cauliflower bake becomes creamy and flavorful!
- Difficulty: Very easy
- Cost: Very cheap
- Rest time: 10 Minutes
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: Microwave
- Cuisine: Italian
- Seasonality: Fall, Winter, and Spring
- Energy 338.19 (Kcal)
- Carbohydrates 14.87 (g) of which sugars 4.14 (g)
- Proteins 19.51 (g)
- Fat 23.62 (g) of which saturated 11.31 (g)of which unsaturated 6.18 (g)
- Fibers 3.94 (g)
- Sodium 666.74 (mg)
Indicative values for a portion of 250 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for Cauliflower Casserole without Potatoes
- 1 cauliflower (about 1.75 lbs)
- 7 oz Fontina cheese
- 1 egg
- 2 tbsps grated Grana Padano
- 1 clove garlic
- 2 sprigs parsley
- 3 pinches salt
- 2 pinches pepper
- 2 tbsps breadcrumbs
- extra virgin olive oil
What you need
- 1 Container for microwave steaming
- 1 Potato Masher manual
- 1 Bowl
- 1 Baking Dish in Pyrex 8×8 inches
- 1 Grater with wide holes
Instructions
Wash and cut the cauliflower into florets. Place them in the steaming container and add 2.7 oz of water to the bottom. Close with the appropriate lid, leaving the valve open, and cook at 800 watts for 12 minutes.
Meanwhile, remove the crust from the Fontina cheese and grate it with the grater. This will make it more efficient and distribute better. Peel and chop the garlic clove and wash and chop the parsley.
Spray or brush the baking dish with a little oil and then distribute a tablespoon of breadcrumbs.
Put the precooked cauliflower in the bowl and while it is still very hot, mash it with the potato masher. Salt, pepper, and mix well. Add the garlic and parsley, a tablespoon of grated cheese and mix again. This will lower the temperature and you can add the egg and mix well again.
Pour half of the cauliflower into the baking dish and level it, distribute the grated Fontina cheese and cover with the rest of the cauliflower. Level everything and then spray the surface with a little oil, distribute the remaining breadcrumbs and grated cheese on top.Place the baking dish in the microwave and cook the cauliflower casserole for 13 minutes with the combined microwave + grill function at maximum power.
At the end of cooking, let the cauliflower casserole rest in the turned-off microwave for 5 minutes and then serve.
Extra Tips
Once at room temperature, you can store the casserole in the fridge for 2 days, covering the baking dish with plastic wrap.
Microwave Broccoli Casserole
Instead of cauliflower, you can use equal weight of broccoli florets and follow the recipe as described.
