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Cheesy Cauliflower
Cheesy Cauliflower
Makes 6Servings
Prep Time: 5min
Cook Time: 15min
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  • 1 (16-20-ounce) bag frozen cauliflower florets or 1 small head cauliflower, broken into florets
  • 3/4 cup low-fat milk
  • 1 tablespoon all-purpose flour
  • 1/2 teaspoon Dijon mustard
  • 1/8 teaspoon garlic powder
  • 3/4 cup reduced-fat, shredded Cheddar cheese
  • 2 tablespoons grated Parmesan cheese
  • 2 tablespoons plain or seasoned bread crumbs

Cook the cauliflower according to package directions or steam fresh cauliflower 8 to 10 minutes until tender. Set aside.

Whisk together the milk, flour, mustard and garlic powder in a small saucepan until well blended. Place over medium-high heat and bring to a simmer, stirring constantly. Reduce the heat and continue to simmer and stir gently for about 2 minutes or until the mixture thickens slightly.

Stir in the cheddar and parmesan cheese until melted.

Preheat the broiler on high. Arrange the cauliflower in a baking pan and pour the cheese sauce evenly over the top. Sprinkle with bread crumbs and broil for about 2 minutes or until the bread crumbs turn golden brown.

Submitted by: Makers of LACTAID® Brand Products
Nutritional Facts
Calories: 90
Total Fat: 30 g
Saturated Fat: 3.5 g
Cholesterol: 10 mg
Sodium: 170 mg
Calcium: 20% Daily Value
Protein: 8 g
Carbohydrates: 8 g
Dietary Fiber: 2 g

Nutrient-Rich Recipes

Visit the Nutrient Rich Foods Coalition’s recipe library for ideas on how patients and clients can get more nutrition for their calories by incorporating nutrient-rich foods into meals and snacks.


The Dietary Guidelines for Americans provide a science-based blueprint for a healthy diet, and MyPlate helps people personalize the Guidelines to individual taste and nutrition goals.