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 Our Recipe 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 You'll Need
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.
How to Store and Reheat Leftover
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.
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.
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 7.5x7.5x2-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.
Amount Per Serving (1 serving)
Calories 507Calories from Fat 207
% Daily Value*
Saturated Fat 9g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Vitamin A 1683IU
Vitamin C 74mg
* Percent Daily Values are based on a 2000 calorie diet.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Lizzie Streit is a Minneapolis-based dietitian and founder of It’s a Veg World After All. She completed her MS in Human Nutrition from Drexel University, and is an expert in culinary nutrition, recipe development, and nutrition communications. Lizzie’s philosophy is centered around making nutrition recommendations, and especially the advice to eat more vegetables, approachable and realistic. She is excited to be working with the team at Healthy Recipes 101 to ensure that their recipes are both nutritious and delicious.
Healthy and tasty alternative to traditional lasagna.
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