If you’re looking for a healthy, high-fiber main course idea, this cauliflower lasagna recipe is the one for you. This comforting dish can be the best treatment for your family after a long day of hard work or every time National Lasagna Day (July 29) comes around.
Is Cauliflower Lasagna Healthy?
Yes, our cauliflower lasagna recipe is healthy.
A typical lasagna tends to be high in fat and calories as it contains fatty ground beef and heavy cream. It’s also often loaded with cheese and has a high sodium content.
Our recipe, however, uses 97% lean ground beef to cut down on the fat as much as possible. We also reduce the amount of cheese and heavy cream to decrease the saturated fat intake.
Calories, saturated fat, and sodium are kept under recommended limits. If you want to know more about these limits, check out our healthy eating guidelines.
If you love this baked pasta dish, we also have a basic lasagna recipe you may enjoy. It may not be an authentic Italian recipe, but rather our own healthy take on a classic dish.
Main Ingredients for Cauliflower Lasagna
Here are the main ingredients for today’s cauliflower lasagna recipe:
- Cauliflower: We’re going to use fresh, raw cauliflower for this recipe. To prepare, cut it into small florets and blend in a food processor to get riced cauliflower.
- Lasagna sheets: You don’t need to cook the pasta beforehand for today’s recipe.
- Beef fillings: We’re making ground beef and mushroom fillings with garlic and onions.
- Herbs: Our recipe uses thyme, basil, and parsley. You can use oregano if you prefer.
- Mozzarella cheese: This goes on top of the lasagna. Once baked, the cheese will melt and have a caramelized crust and nutty flavor.
- And two types of sauces.
1. Sauces for Lasagna
For today’s cauliflower lasagna recipe, we’re using a white sauce and our very own homemade tomato sauce:
- Tomato sauce: Instead of using meaty bolognese sauce, we’re going to use this simple, light sauce as a base.
- White sauce: Also known as bechamel sauce, it’s made from a roux mixed with whole milk and heavy cream. As mentioned, we add water to give the sauce more volume without increasing the amount of saturated fat.
2. Seasoning for Lasagna
Seasonings and condiments are the most important ingredients in any recipe as they bring out the flavor in each food. Here’s what we’re going to use in today’s cauliflower lasagna recipe:
- For the beef fillings: Freshly ground black pepper, paprika, Dijon mustard, and Italian seasoning.
- For the white sauce: Salt and garlic powder.
How to Make Lasagna With Cauliflower
The first and possibly most important step is to preheat your oven to 375°F. Once your oven is on, you can safely move on to the next step: sautéing the beef and mushrooms.
Mushrooms have a high moisture content so it’s best to sauté them first. We recommend cooking them until they are slightly charred and golden brown before adding the beef.
We also add garlic and onions at this stage so that they can get caramelized with the mushrooms. They will have a deep savory flavor that will make your lasagna more delicious later.
Cooking the mushrooms will create “fond”, the golden-brown stuff that sticks to the bottom of the pan. It’s not burnt and bitter, but has a rather sweet, concentrated mushroom flavor.
Generally, you’ll need to deglaze the pan with some sort of liquid like a broth or wine. However, that won’t be necessary for today’s recipe.
Cook ground beef in the pan as the mushrooms. Ground beef often releases a lot of meat juice which can help you deglaze the “fond” on your pan.
Once your beef is cooked, make the white sauce in a clean saucepan. Start by making a roux, adding liquids, and constantly whisking until thickened.
After that, all you have to do is assemble your lasagna, put it into the oven, and bake.
Here is a summary of our cauliflower lasagna recipe:
Preheat the oven to 375°F.
Sauté the mushrooms.
Sauté the beef.
Make the roux.
Make the white sauce.
Layer the lasagna.
Bake the lasagna.
Garnish and serve.
How to Store and Reheat Lasagna
If you have leftover lasagna, allow it to cool before you put it in the fridge. You can transfer it to an airtight container or leave it in the baking dish covered with plastic wrap.
Lasagna can stay good for about seven days in the fridge or up to a month in the freezer.
Before you take the lasagna out of the fridge, we suggest checking out our article on how to reheat lasagna. We’ll show you the best way to reheat and bring out the best flavor of your leftover lasagna.
Side Dishes for Lasagna
Although our lasagna is quite wholesome and nutritious on its own, it may not be enough to make you full. But don’t worry, we have a whole meal planned out for you.
Since our main dish is quite rich, we recommend pairing it with a fresh salad to balance the flavors. Our pick for today’s meal is a side of spinach salad with fresh fruits and a sweet-and-tangy dressing.
After that, have a glass of refreshing, low-calorie pineapple water as a fruity dessert to finish off your meal.
Here are the combined nutrition facts of today’s meal:
|Cauliflower Lasagna||Main Dish||507||8.9 g||565 mg|
|Spinach Salad||Side Dish||206||2.4 g||240 mg|
|Pineapple Water||Beverage||31||0.0 g||14 mg|
|Total||744||11.3 g||819 mg|
For a wider selection of casserole recipes, don’t miss out this collection on healthy casserole recipes that we’ve carefully sorted out for you!
But Wait, There’s More!
These favorite cauliflower recipes are as comforting and healthy as this cauliflower lasagna recipe.
- Roasted Cauliflower Recipe
- Bang Bang Cauliflower Recipe
- Cauliflower Mac and Cheese Recipe
- Twice-Baked Cauliflower Recipe
- Cauliflower Parmesan Recipe
Cauliflower Lasagna Recipe
- 16 oz cauliflower raw, riced
- 8 lasagna sheets uncooked
- 6 oz button mushroom thinly sliced
- 1 tbsp olive oil
- 1 tsp garlic minced
- 1 tsp thyme fresh leaves only
- 1 oz onion roughly chopped
- 8 oz 97% lean ground beef
- 1/4 tsp black pepper
- 1 tsp Italian seasoning
- 1 tsp paprika
- 2 1/2 tsp traditional Dijon mustard
- 1 tbsp unsalted butter
- 4 tbsp all-purpose flour
- 3/4 cup water
- 1 cup whole milk
- 2 tbsp heavy cream
- 1/2 tsp garlic powder
- 1/2 tsp salt
- 1 cup homemade tomato sauce
- 2 tbsp basil thinly sliced leaves
- 2 oz mozzarella shredded
- 2 tbsp parsley roughly chopped
- Preheat the oven to 375°F.
- Sauté the mushrooms: In a pan over medium heat, add 6 oz button mushrooms, 1 tbsp olive oil, 1 tsp minced garlic, 1 tsp fresh thyme leaves, and 1 oz chopped onion. Cook for 3 minutes, stirring constantly.
- Sauté the beef: In the same pan, add 8 oz ground beef, 1/4 tsp black pepper, 1 tsp Italian seasoning, 1 tsp paprika, and 2 1/2 tsp Dijon mustard. Stir and cook for another 5 minutes over medium heat. Once cooked, transfer to a plate and set aside.
- Make the roux: In a medium saucepan over low heat, add 1 tbsp unsalted butter and 4 tbsp all-purpose flour. Stir constantly until combined.
- Make the white sauce: In the same saucepan, add 3/4 cup water, 1 cup whole milk, 2 tbsp heavy cream, 1/2 tsp garlic powder, and 1/2 tsp salt. Whisk constantly and cook over high heat. Once the sauce begins to boil, reduce the heat to medium and simmer for another 5 minutes, stirring occasionally. Turn off the heat when done.
- Layer the lasagna: Spread 1/2 cup homemade tomato sauce on the bottom of a baking dish (we used a 7.5×7.5×2-inch dish). Then layer 4 lasagna sheets on top of the sauce. Spread an even layer of all the ingredients in this following order: half the sautéed ground beef, 8 oz riced cauliflower, half the white sauce, 1 tbsp chopped basil, 1/2 cup homemade tomato sauce, 4 lasagna sheets, 8 oz riced cauliflower, half the white sauce, 1 tbsp chopped basil, and 2 oz shredded mozzarella cheese.
- Bake the lasagna: Put the baking dish into the preheated oven on the bottom rack and bake for 45 minutes.
- Garnish and serve: Remove the lasagna from the oven. Allow to cool at least 10 minutes. Sprinkle with chopped parsley to garnish, cut into 4 portions, and serve.