Discover the Best Cauliflower Recipe: Better Than Meat, No Frying Needed!


Discover a delightful way to enjoy cauliflower with this recipe that’s better than meat and doesn’t require frying. This dish combines the rich flavors of vegetables and cheese, baked to perfection. Follow these simple steps to create a meal that’s sure to impress.


  • Cauliflower: 3.5 lbs
  • Water: 6.5 cups
  • Salt: 1 tsp (for boiling)
  • Milk: 2 tbsp
  • Eggs: 3
  • Oil: 3 tbsp (for puree)
  • Flour: 3 tbsp
  • Mushrooms: 3.5 oz, diced
  • Green peppers: 4, diced
  • Red peppers: 2, diced
  • Carrot: 1, diced
  • Onion: 1, diced
  • Tomatoes: 2, diced
  • Salt: 1 tsp (for seasoning)
  • Mint: 1 tsp
  • Red pepper: 1 tsp
  • Pepper: 1 tsp
  • Oil: 4 tbsp (for sautéing)
  • Cheese: 5.5 oz, grated

Step-by-Step Instructions

Step 1: Prepare the Cauliflower

  1. Cut and Boil: Cut the cauliflower into florets and simmer in water with 1 tsp of salt and 2 tbsp of milk until soft.
  2. Blend: Blend the softened cauliflower with the eggs to create a smooth puree consistency.

Step 2: Prepare the Vegetables

  1. Dice: Dice the mushrooms, green peppers, red peppers, carrot, onion, and tomatoes.
  2. Sauté: Heat 4 tbsp of oil in a pan and sauté the onions, carrots, and mushrooms until tender.
  3. Add and Cook: Add the diced tomatoes, 1 tsp of salt, mint, red pepper, and pepper. Cook until the flavors meld together.

Step 3: Assemble and Bake

  1. Grease the Dish: Grease a baking dish with 3 tbsp of oil.
  2. Layer: Spread the cauliflower puree evenly in the dish.
  3. Top: Top with the sautéed vegetables and grated cheese.
  4. Bake: Bake in a preheated oven at 375°F (190°C) until golden and bubbly, about 25-30 minutes.

Nutrition Information (per serving, based on 6 servings):

  • Calories: 295 kcal
  • Protein: 13g
  • Fat: 20g
    • Saturated Fat: 7g
  • Carbohydrates: 20g
    • Fiber: 5g
    • Sugar: 7g
  • Cholesterol: 125mg
  • Sodium: 670mg
  • Calcium: 200mg
  • Iron: 2.5mg


  • For a richer flavor, you can add a sprinkle of your favorite herbs or spices to the vegetable mixture.
  • Serve with a side salad or bread for a complete meal.


This Cauliflower Dish is a game-changer in your kitchen. It’s a healthier, flavorful alternative to meat dishes that everyone will love. Enjoy this no-fry, baked delight that brings out the best in cauliflower and vegetables. Bon appétit!

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