Light cauliflower cheese

The comforting cauliflower cheese, in a lighter version without a heavy béchamel: a light binding of cheese and egg for a dish that is melting but not heavy. Low in carbohydrate and high in fibre, it is a perfect dinner to treat yourself without weighing down the plate, and it suits a low-carb diet.

Preparation: 15 min  |  Cooking: 30 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 159 kcal · 10 g protein · 5 g carbohydrate · 10 g fat

Ingredients

• 1 cauliflower
• 3 eggs
• 100 g grated cheese
• 100 ml milk or light cream
• nutmeg, salt, pepper

Method

1. Preheat the oven to 200 °C. Cut the cauliflower into florets and steam for 8 to 10 minutes (still firm).
2. Beat the eggs with the milk, half the cheese, nutmeg, salt and pepper.
3. Arrange the cauliflower in a baking dish, pour over the mixture and sprinkle with the rest of the cheese.
4. Bake for 20 minutes, until the gratin is golden.

Nutritional benefits

Cauliflower is a cruciferous vegetable that is exceptionally low in carbohydrate and calories but rich in fibre and vitamin C, which makes it a star of weight-loss and low-carb diets (it often replaces starchy foods). By swapping the classic béchamel for an egg and cheese binding, this gratin stays creamy while limiting carbohydrate and fat. The eggs and cheese provide protein and calcium. A comforting, light, low glycaemic index dish.

Variations and substitutions

• Mix broccoli and cauliflower for variety.
• Lactose-free: replace the cheese and milk with plant-based versions.
• Higher in protein: add diced ham, chicken or tofu pieces.
• Cauliflower « rice » style for a low-carb base.

Storage and making ahead

This gratin keeps for 3 days in the fridge and reheats well in the oven. It can also be eaten cold as a portion. Only part-cook the cauliflower (al dente) so that it holds its shape in the gratin.

💡 Good to know

Do not overcook the cauliflower when steaming it before baking, or the gratin will be soft and watery. A touch of nutmeg and a cheese with character lift this dish while keeping it light.

Read also

Discover more weight-loss recipes · low GI recipes · vegetarian recipes · gluten-free recipes · keto & low-carb recipes.

The foods in this recipe: cauliflower · eggs · cheese · milk · cream.

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