This twice-baked cauliflower recipe may be the best way to sneak some more cauliflower into your diet.
We all know we should be eating more vegetables, but they can be quite tasteless. Fortunately, today’s recipe allows us to turn those bland cauliflowers into delicious food that we can enjoy.
Our twice-baked cauliflower is quick and easy to make. You can have it on your daily menu or serve it at small gatherings and wow your guests.
Is This Recipe Healthy?
Yes, our twice-baked cauliflower recipe is healthy.
The main ingredient of this dish is cauliflower, a great source of nutrients, including fiber, vitamin C, K, potassium, to name a few. One serving of our recipe contains about 9% of your recommended daily dietary fiber intake.
Our twice-baked cauliflower may be rich and creamy, but the amount of saturated fat is relatively low (under 4g). In fact, the number of calories and sodium per serving is also kept within recommended limits.
Want to know how we set the numbers for recommended daily calorie, saturated fat, and sodium intake? Check out our healthy eating guidelines.
Here’s a list of what you need for today’s twice-baked cauliflower recipe:
Cauliflower: We’re using fresh cauliflower for today’s recipe, but feel free to substitute it with frozen ones if you have any. If you do, allow them to thaw before cooking.
Bechamel sauce: This is a type of white sauce that we’re going to mix with the cauliflower to give the dish a creamy texture.
Bacon: We pan-seared the bacon to make it crispy and render the fat out, thus reducing fat consumption.
Cheddar cheese: Along with the bacon, this topping will be sprinkled on your twice-baked cauliflower. Once cooked, the cheese will become a melted, savory crust.
Seasonings: We’re using salt, freshly cracked black pepper, onion powder, garlic powder, and raw garlic — our favorite spice mix. If you want spiciness, use paprika or cayenne pepper.
Herbs: Scallion has a slightly sweet and pungent taste that can go well with creamy, cheesy food. If you’re not a fan of it, thyme, oregano, or marjoram are the best alternatives for you to choose from.
Ways to Prepare Cauliflower
There are several ways to prepare cauliflower for today’s recipe. Here is what we’ve done:
Remove the leafy parts and rinse the cauliflower to wash off any dirt.
Cut the cauliflower into small florets so that they can cook quickly.
Steam the cauliflower until tender and blend until smooth.
We wouldn’t recommend boiling the cauliflower as it actually increases its moisture. Once blended, it will be rather watery and gives your twice-baked cauliflower a runny texture.
Cook the cauliflower: Before you start, preheat the oven to 425°F. Add about 1 inch of water to a large pot. Place a steamer basket in the pot and bring to a boil. Add 16 oz cauliflower florets and steam for 15 minutes, covered with a lid.
Pulverize the cauliflower: Once cooked, transfer the cauliflower to a bowl and blend with an immersion blender. (If you don’t have one, use a regular blender or food processor).
Make a roux: In a small saucepan over medium-low heat, add 1/2 tbsp unsalted butter and 1 tsp minced garlic. Stir constantly for 30 seconds or until fragrant. Add 2 tbsp all-purpose flour and stir to mix it evenly with the melted butter.
Make the bechamel sauce: Add 1 cup unsalted chicken broth, 1/4 cup whole milk, 1/4 tsp salt, 1/2 tsp garlic powder, and 1/2 tsp onion powder. Turn the heat up to high and whisk constantly until the sauce boils. Continue to whisk and cook for another 2 minutes to thicken the sauce before turning off the heat.
Bake the cauliflower: Add the cauliflower purée to the bechamel sauce. Mix evenly before transferring the mixture to a small, rectangular baking dish. Smooth out the top and sprinkle with 1.5 oz shredded cheddar cheese and 0.25 oz chopped bacon. Transfer the baking dish to the oven and bake for 10 minutes.
Garnish and serve: Once baked, remove from the oven and sprinkle with 2 tbsp chopped scallions and 1/2 tsp black pepper. Allow to cool a bit before serving.
Amount Per Serving (1 serving)
Calories 123Calories from Fat 63
% Daily Value*
Saturated Fat 4g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Vitamin A 56IU
Vitamin C 56mg
* 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.
a healthy and flavorful alternative to traditional loaded baked potatoes.