Tacky Vegetarian Casserole (with Cauliflower Rice) is a tasty low-carb meatless dinner for individuals who like broccoli, mushrooms, and cheese. And this tasty casserole that’s loaded with greens has solely 12.5 web carbs in a beneficiant serving.
PIN Tacky Vegetarian Casserole to attempt it later!
Let me let you know the historical past behind this Tacky Vegetarian Casserole (with Cauliflower Rice)! Years in the past, I began my wholesome consuming journey with the unique South Seashore Food plan. In these days I ate much more brown rice, complete grain pasta, and better carb veggies than I do now. However now, though I nonetheless have readers who’re South Seashore Food plan followers, I believe most individuals who comply with me now need recipes which are decrease in carbs.
Nonetheless, I nonetheless have some wonderful recipes from these SBD days on the positioning, so I’ve been having enjoyable adapting them into extra carb-conscious variations. Years in the past I created a Tacky Vegetarian Brown Rice Casserole. (You need to use that hyperlink to see the unique recipe.) That casserole remains to be scrumptious, however excessive in carbs in comparison with the recipes I’m that includes now.
So we determined that casserole wanted an replace, and Kara and I labored on it just a few instances to create this new low-carb vegetarian casserole that’s simply as scrumptious. And this recipe is a little more substantial than the unique recipe, and likewise a bit extra tacky!
For those who like broccoli, cauliflower, mushrooms, bitter cream, and cheese, I wager you’re going to like this tasty casserole for a meatless fundamental dish or an ideal aspect dish. I hope you’ll attempt the recipe!
What components do you want for this recipe?
(That is solely an inventory of components; please scroll down for full printable recipe. Or should you use the JUMP TO RECIPE hyperlink on the high of the web page, it’s going to take you on to the entire recipe.)
What frozen cauliflower rice did I exploit?
I used this frozen cauliflower rice from Costco that comes with 4 packets that every have 4 cups of frozen cauliflower rice. I like how the packets have simply the correct quantity for a lot of recipes, and it’s additionally a lot cheaper than most frozen cauliflower rice!
Can you employ different greens for the tacky vegetarian casserole?
We beloved the mix of broccoli and mushrooms on this casserole, however you may swap out the greens for comparable quantities of different low-carb veggies your loved ones may want.
What cheeses can you employ for the vegetarian casserole?
We used a beneficiant quantity of sharp cheddar and Monterey Jack cheese to offer this veggie casserole loads of tacky taste. Different comparable grated cheeses might be used akin to Mozzarella, Swiss, Gouda, Colby Jack, or any white cheese that melts effectively. For those who’re not a fan of sharp cheddar you should use gentle cheddar or a kind of three cheese mix.
Is that this Tacky Vegetarian Casserole low in carbs?
With the adjustments we made this casserole calculates as 12.5 web carbs and 21 grams of protein per serving, primarily based on 8 servings. However we elevated the quantities of a lot of the components for this up to date model, so that you may simply get 10 servings out of this recipe, which might make it even decrease in carbs.
The right way to Make Tacky Vegetarian Casserole (with Cauliflower Rice):
(That is solely a abstract of the steps for the recipe; please scroll down for full printable recipe. Or should you use the JUMP TO RECIPE hyperlink on the high of the web page, it’s going to take you on to the entire recipe.)
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- Make certain frozen cauliflower rice has thawed.
- Preheat oven to 375F/190C. Spray a 9″ x 13″ casserole dish (or comparable dimension) with non-stick spray or olive oil.
- Put vegetable broth into saucepan and simmer till it’s decreased to at least one cup. When you have mushroom base (affiliate hyperlink) or mushroom inventory cubes (affiliate hyperlink) I’d add a small quantity of that to the vegetable inventory . Let inventory cool.
- Reduce up broccoli till you have got 6 cups. Microwave broccoli 1 1/2 minutes or till it’s partly cooked however nonetheless a bit crisp. Put partly-cooked broccoli into massive plastic or glass bowl.
- I purchased pre-sliced, however wash and slice mushrooms if wanted. Warmth 1 T olive oil in massive frying pan and prepare dinner mushrooms till they’re browned and liquid has evaporated. Add mushrooms to bowl with the broccoli.
- Chop onion. Warmth extra olive oil and prepare dinner onions till they begin to brown; then add Italian Herb Mix and Spike Seasoning prepare dinner a couple of minute extra. Add thawed cauliflower rice, combine with onions, and prepare dinner about 5 minutes, or lengthy sufficient to evaporate a few of the water.
- Add the onions and cauliflower rice to the bowl with the greens. Gently combine collectively broccoli, mushrooms, and onion-cauliflower rice combination.
- Whisk bitter cream into the cooled broth, then combine in grated sharp cheddar cheese and 1 cup grated Monterey Jack cheese.
- Add sauce combination to the cauliflower rice combination and gently mix, till the components are moistened.
- Put mixed components within the casserole dish, spreading it out. Sprinkle the opposite cup of Monterey Jack cheese excessive.
- Bake uncovered for about 35 minutes, or till the casserole is bubbly and properly browned on high.
- Serve sizzling. This can maintain for at the very least per week within the fridge and might be reheated within the microwave or in a pan on the range.
Extra Low-Carb Vegetarian Dinners to Attempt:
Weekend Meals Prep:
This recipe has been added to a class referred to as Weekend Meals Prep that will help you discover recipes you may prep or prepare dinner on the weekend and eat in the course of the week! And this tacky vegetarian casserole recipe makes 8 beneficiant servings (or 10 aspect dish servings) so that you’ll have some for an additional day if you don’t wish to prepare dinner!
Components
- 4 cups frozen cauliflower rice (see notes)
- one 14 oz. can vegetable broth, simmered to scale back
- 1 T mushroom base (non-obligatory, however advisable)
- 1 lb. sliced mushrooms
- 1 medium onion
- 6 cups chopped broccoli
- 2 T olive oil
- 2 tsp. Italian Herb Mix
- 2 tsp. Spike Seasoning (non-obligatory however advisable)
- salt and fresh-ground black pepper to style
- 2 cups bitter cream
- 1 cup grated sharp cheddar cheese
- 2 cups grated Monterey Jack cheese
Directions
- Make certain frozen cauliflower rice has thawed in a single day within the fridge, or thaw for just a few hours on the counter
- Preheat oven to 375F/190C. Spray a 9″ x 13″ casserole dish (or comparable dimension) with non-stick spray or olive oil
- Put one can vegetable broth right into a small saucepan and let it simmer over medium-low warmth till it is decreased to at least one cup. When you have some mushroom base (affiliate hyperlink) or mushroom inventory cubes (affiliate hyperlink) I’d add a small quantity of that to the vegetable inventory whereas it simmers. Lowering the inventory concentrates the flavour, do not skip that step. Let inventory cool
- Reduce up the broccoli into small items till you have got 6 cups chopped broccoli. Microwave broccoli 1 1/2 minutes or till it is partly cooked however nonetheless a bit crisp. (You possibly can prepare dinner broccoli in a frying pan for 3-4 minutes if you do not have a microwave.)
- Put partly-cooked broccoli into massive plastic or glass bowl
- I purchased pre-sliced mushrooms that do not should be washed, however wash and slice mushrooms if wanted. Warmth 1 T olive oil in massive frying pan and prepare dinner mushrooms over medium-high warmth till they’re properly browned and all liquid has evaporated. Add mushrooms to bowl with the broccoli
- Chop onion. Warmth the remainder of the olive oil and prepare dinner onions a couple of minutes till they begin to brown; then add the Italian Herb Mix and Spike Seasoning prepare dinner a couple of minute extra. Add thawed cauliflower rice, combine with onions, and prepare dinner about 5 minutes, or lengthy sufficient to evaporate a few of the water within the cauliflower
- Add the seasoned onions and cauliflower rice to the bowl with the greens
- Gently combine collectively the broccoli, mushrooms, and onion-cauliflower rice combination
- Whisk the bitter cream into the decreased and cooled broth, then combine within the sharp cheddar cheese and 1 cup Monterey Jack cheese
- Add the sauce combination to the cauliflower rice combination and gently mix, till all of the components are barely moistened
- Put the mixed components within the casserole dish, spreading it out so it is even. Sprinkle the opposite cup of Monterey Jack cheese excessive.
- Bake uncovered for 35 minutes, or barely longer, till the casserole is bubbly and properly browned on high.
- Serve sizzling. This can maintain for at the very least per week within the fridge and might be reheated within the microwave or in a pan on the range
- I did not have any left to freeze, however I’m guessing this can freeze fairly effectively, though the greens will certainly be softer after they have been frozen.
Notes
Thaw the frozen cauliflower rice in a single day within the fridge or for just a few hours on the counter earlier than you employ it on this recipe.
I used Higher than Bouillon Mushroom Base for this recipe, however you may also use mushroom inventory cubes.
Recipe created by Kalyn and Kara.
Vitamin Data:
Yield:
8
Serving Dimension:
1
Quantity Per Serving:
Energy: 453Complete Fats: 34gSaturated Fats: 18gTrans Fats: 1gUnsaturated Fats: 12gLdl cholesterol: 89mgSodium: 1052mgCarbohydrates: 19gFiber: 6.5gSugar: 7gProtein: 21g
Vitamin data is mechanically calculated by the Recipe Plug-In I’m utilizing. I’m not a nutritionist and can’t assure 100% accuracy, since many variables have an effect on these calculations.
Low-Carb Food plan / Low-Glycemic Food plan / South Seashore Food plan Solutions:
The up to date model of this Tacky Vegetarian Casserole with Cauliflower Rice can be appropriate for low-carb diets, and possibly even Keto should you’re not being too strict on carbs. If it’s made with low-fat bitter cream and low-fat cheese, this might be appropriate for Section 2 or 3 of the unique South Seashore Food plan.
Discover Extra Recipes Like This One:
Use Casseroles to search out extra recipes like this one. Use the Food plan Kind Index to search out recipes appropriate for a selected consuming plan. You may also wish to comply with Kalyn’s Kitchen on Pinterest, on Fb, on Instagram, on TikTok, or on YouTube to see all the great recipes I’m sharing there.
Historic Notes for this Recipe:
The unique model of this recipe that used brown rice was posted in 2014. It up to date to a brand new model that used cauliflower rice and improved with extra data in 2023.
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