Name: Cauliflower Alfredo Veggie Bake
Yield: 6 1 1/2 cup servings
Ingredients: 1 cup medium head cauliflower (chopped ); 3 cloves garlic (peeled); 1 cup Low Sodium Vegetable Broth; 1/2 cup unsweetened cashew milk (or other plant-based or skim milk); 2 tablespoons olive oil; 2 tablespoons nutritional yeast; 1/2 teaspoon salt; 1/4 teaspoon pepper; 2 cups broccoli florets; 2 cups zucchini (sliced); 1 cup mushrooms (sliced); 1 cup baby spinach; 1/2 cup whole-grain breadcrumbs (or panko); 2 tablespoons nutritional yeast or plant-based Parmesan alternative; 1 tablespoon olive oil

Cauliflower Alfredo Veggie Bake

October 3, 2025 by Dinner Tonight

A creamy, healthy spin on comfort food: Cauliflower Alfredo Vegetable Bake. This plant-forward recipe swaps heavy cream and cheese for a silky cauliflower sauce, loaded with vegetables and flavor. Perfect for meatless meals, family dinners, or meal prep.

Cauliflower Alfredo Veggie Bake

Servings

6 1 1/2 cup servings

Servings

6 1 1/2 cup servings

Cauliflower Alfredo Veggie Bake

Servings

6 1 1/2 cup servings

Servings

6 1 1/2 cup servings

Ingredients

Cauliflower Alfredo Sauce

1 cup medium head cauliflower chopped
3 cloves garlic peeled
1 cup Low Sodium Vegetable Broth
1/2 cup unsweetened cashew milk or other plant-based or skim milk
2 tablespoons olive oil
2 tablespoons nutritional yeast
1/2 teaspoon salt
1/4 teaspoon pepper

Casserole

2 cups broccoli florets
2 cups zucchini sliced
1 cup mushrooms sliced
1 cup baby spinach
1/2 cup whole-grain breadcrumbs or panko
2 tablespoons nutritional yeast or plant-based Parmesan alternative
1 tablespoon olive oil

Servings: 1 1/2 cup servings

Units:

Instructions

Sauce

Steam cauliflower and garlic until tender (8–10 minutes).
Drain and transfer to a blender with broth, milk, olive oil, nutritional yeast, and seasonings. Blend until smooth and creamy. Adjust consistency with extra broth if needed.

Vegetables

Preheat oven to 425°F.
Toss broccoli, zucchini, and mushrooms with a drizzle of olive oil. Roast on a sheet pan for 20 minutes, until just tender.
After roasting lower the oven temperature to 375°F.
Wilt spinach in a skillet, then drain and squeeze out all excess liquid, using paper towels or cheese cloth.

Assemble & Bake

Lightly oil a 9x13" baking dish.
Layer roasted veggies and spinach evenly in the dish.
Pour cauliflower Alfredo sauce over the top, spreading to coat.
Sprinkle breadcrumbs and nutritional yeast evenly.
Bake uncovered at 375°F for 20 minutes, until golden and bubbling.
Let rest 5 minutes before serving.

Recipe Notes

Cauliflower Alfredo Veggie Bake Nutrition Facts Serving size (282g) 6 Amount per serving Calories 160 % Daily Value Total Fat 8 g 10 % Saturated Fat 1 g 5 % Trans Fat 0 g Cholesterol 0 mg 0 % Sodium 310 mg 13 % Total Carbohydrate 18 g 7 % Dietary Fiber 5 g 18 % Total Sugars 5 g Added Sugars 0 g 0 % Protein 7 g Vitamin D 0 mcg 0 % Calcium 60 mg 4 % Iron 1.9 mg 10 % Potassium 730 mg 15 %

Tex Mex Cauli Rice

April 3, 2024 by Dinner Tonight

Indulge in a Tex-Mex twist on the Mediterranean diet with flavorful Tex-Mex Cauli Rice! Packed with the goodness of cauliflower and the vibrant spice of Tex-Mex cuisine, this dish is a delicious fusion of health and flavor. Perfect for those craving a taste of something new while sticking to their Mediterranean-inspired eating habits.

Tex Mex Cauli Rice

Servings

4 1/4 cup servings

Servings

4 1/4 cup servings

Tex Mex Cauli Rice

Servings

4 1/4 cup servings

Servings

4 1/4 cup servings

Ingredients

1 Tablespoon extra virgin olive oil
1/2 large onion diced
1 medium poblano diced
1 medium jalapeno diced
2 medium Roma tomatoes diced
2 cloves garlic diced
1/2 teaspoon kosher salt
1/2 teaspoon cumin
1/4 teaspoon chili powder
12 ounces frozen riced cauliflower
1 Tablespoon lime juice
1/4 cup fresh cilantro loosely chopped

Servings: 1/4 cup servings

Units:

Instructions

Heat a large skillet over medium heat. When the pan is hot, pour in the olive oil.
Add in the onions, jalapeno, poblano and sauté until softened, about 5-7 minutes.
Add in the Cumin, Chili powder and salt. Mix well.
Add the minced garlic and cook until fragrant, about 30 seconds.
Add cauliflower rice and cook until desired texture is reached. Approx. 3 minutes for al dente rice or 5 minutes for more tender rice. Add the lime juice and mix thoroughly.
Stir in the cilantro and serve!

Recipe Notes

Sweet & Spicy Cauliflower

October 26, 2020 by Dinner Tonight

This sweet and spicy recipe is the perfect starting point to get cauliflower on the menu!

Sweet & Spicy Cauliflower

Servings

Sweet & Spicy Cauliflower

Servings

Ingredients

5 cups cauliflower florets
2 Tablespoons honey
2 Tablespoons sriracha
2 Tablespoons olive oil
1/2 Tablespoon soy sauce
1/2 teaspoon garlic powder
1/2 teaspoon black pepper

Servings:

Units:

Instructions

Preheat oven to 400º and lightly grease a baking sheet.
In a large bowl combine cauliflower and other ingredients. Mix until the cauliflower is coated evenly.
Pour the cauliflower mixture onto the baking sheet and place in the oven.
Bake for 30 minutes or until cauliflower is tender.

Recipe Notes

Baked Potato Soup

December 2, 2019 by Dinner Tonight

A soup to warm your soul with a twist! Try our potato soup this week, it’s not all about potatoes…take a look at how we cut some calories and carbohydrates!

Baked Potato Soup

CourseKid Friendly, Main Dish, Vegetarian

Servings

Baked Potato Soup

CourseKid Friendly, Main Dish, Vegetarian

Servings

Ingredients

3 cups baked and peeled russet potatoes
3 1/2 cups cauliflower fresh florets (look for your grocery store’s ready to eat bag)
1/2 cup yellow onion chopped
2 garlic cloves chopped
2 cups fat-free lower sodium, chicken broth
2 cups 1% Milk
1/2 teaspoon salt
1/4 teapsoon pepper
1/2 cup plain nonfat Greek yogurt
1/2 cup reduced-fat shredded cheese
1/4 cup green onion chopped
3 slices cooked low sodium turkey bacon crumbled

Servings:

Units:

Instructions

Wash potatoes well with a brush under cool running water. Place potatoes in oven for 1 hour at 400 degrees Fahrenheit, or pierce potatoes with a fork and microwave on high for 5 minutes, turning over and microwaving for about 4-5 minutes until tender. Cool, peel and cube potatoes.
Steam fresh cauliflower in microwave following ready to eat bag instructions, or boil fresh cauliflower in a pot. Drain and set cauliflower to the side.
In a large pot, using cooking spray, sauté chopped onion and garlic on medium heat until tender.
Add potatoes and cauliflower to onion and garlic. Stir in chicken broth and milk, bring to a slow boil.
Use an immersion blender to puree in pot until smooth, or pour soup into a blender to puree- return to pot.
Add salt, pepper, and yogurt to pureed soup and cook on low heat another 10 minutes, stirring occasionally.
Remove from heat, serve 1 cup into each bowl. Top with shredded cheese, chopped green onion, and crumbled bacon.

Recipe Notes

Cauliflower Fried Rice

September 11, 2019 by Dinner Tonight

While we LOVE a good Fried Rice Stir-Fry, we wanted to provide a healthy substitution to this classic recipe. Check out our Cauliflower Fried Rice Recipe this week to prepare a yummy twist on a classic dish.

Cauliflower Fried Rice

Servings

Cauliflower Fried Rice

Servings

Ingredients

2 tablespoons extra virgin olive oil
1 medium head cauliflower riced
1/3 cup carrot diced
1/3 cup asparagus cut into 1/2 inch sections
1/4 cup green peas
1/2 cup onion chopped
1 large egg
1 pound chicken breast cooked
3 green onions sliced
2 tablespoons soy sauce
1 teaspoon sesame oil

Servings:

Units:

Instructions

Start with a clean prep area and wash hands
If not already done, rice the cauliflower and chop vegetables.
In a large pan, add olive oil and heat on medium.
Add cauliflower, carrots, green peas, asparagus, and onions.
Stir and allow to cook until the vegetables start to soften, about 5 minutes.
Create a hole in the middle of the cauliflower mixture and add the egg. Scramble the egg in the pan and stir it together with the vegetables.
Once egg is cooked in, stir in cooked chicken.
Stir in soy sauce, sesame oil, and green onions.
Serve warm and enjoy!

Recipe Notes

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