Description
This cauliflower quinoa casserole is a healthy, gluten-free, and protein-packed dish that’s perfect for weeknights or meal prep. Easy, delicious, and family-approved!
Ingredients
Scale
Base:
- 3 cups cauliflower rice (store-bought or homemade)
- 1 cup cooked quinoa (any type)
Veggies:
- 1 cup diced bell peppers (any color)
- 1 cup chopped spinach (or kale)
Protein (optional):
- 1 cup chickpeas (drained and rinsed)
- 1 cup shredded chicken or cubed tofu
Sauce & Cheese:
- 1 ½ cups marinara sauce
- 1 cup shredded mozzarella cheese
- ¼ cup grated Parmesan cheese
Seasonings:
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
Optional Toppings:
- Fresh parsley or basil
- Red pepper flakes for heat
Instructions
- Preheat & Prep:
Preheat your oven to 375°F (190°C) and grease a 9×13-inch baking dish. - Cook the Base:
If using raw cauliflower rice, lightly sauté it in a pan for 3–5 minutes. Cook quinoa as per package instructions and let cool slightly. - Mix Ingredients:
In a large bowl, combine cauliflower rice, cooked quinoa, diced veggies, and your chosen protein. Add marinara sauce, garlic powder, Italian seasoning, salt, and pepper. Mix until everything is coated evenly. - Assemble the Casserole:
Transfer the mixture into the prepared baking dish. Spread evenly, then top with shredded mozzarella and Parmesan cheese. - Bake:
Bake for 25–30 minutes, or until the cheese is melted and bubbly. For a crispy topping, broil for the last 2 minutes. - Garnish & Serve:
Remove from the oven and let cool for 5–10 minutes. Garnish with fresh parsley, basil, or red pepper flakes, and serve warm.
Notes
- Make Ahead: Assemble the casserole and refrigerate for up to 2 days before baking.
- Freezer-Friendly: Freeze assembled (unbaked) casserole for up to 3 months. Bake directly from frozen, adding an extra 15–20 minutes.
- Vegan Option: Use plant-based cheese and stick to chickpeas or tofu for protein.
Nutrition
- Serving Size: 6–8
- Calories: ~220
- Sugar: ~4g
- Sodium: ~500mg
- Fat: ~8g
- Saturated Fat: ~3.5g
- Unsaturated Fat: ~4g
- Trans Fat: 0g
- Carbohydrates: ~22g
- Fiber: ~5g
- Protein: ~12g
- Cholesterol: ~15mg
Keywords: Cauliflower Quinoa Casserole