Why is cauliflower actually “cauliflower” if it is white? The answer to this question lies in two areas. Linguistic – because the edible part of the vegetable resembles snow-white flowers, and it is from this word, and not from the “chromaticity”, that the name derives. Another area – the benefits to the body! A whole palette of nutrients, all the color of essential vitamins and trace elements are present in this type of cabbage.

Today, people are used to seeing cauliflower in a consolidated sale. Fresh, frozen, headed or sorted into inflorescences – the shops offer vegetables in any form and at very reasonable prices..

However, 150-200 years ago, the seeds of this vegetable were imported from Malta and sold at the price of gold! It was available only to units.

Well, let’s regret our ancestors and move on to recipes for very useful, tasty and low-calorie cauliflower casseroles..

Classic Casserole
how вкусно приготовить запеканку из цветной капусты
Ingredients amount
cabbage (inflorescences) 450 grams
eggs (1st category) 4 things.
milk 250 ml
cheese 150 grams
oil cube 50 grams
breading 50 grams
salt taste
Time for preparing: 50 minutes Calories per 100 grams: 106 Kcal

Cauliflower and cheese casserole are cooked simply and quickly. First you need to boil the head. Raw need to disassemble into inflorescences. Frozen, usually already divided.

cabbage отварить

In 2 liters of salted boiling water, a vegetable is placed (without prior defrosting, if it is a frozen product), brought to a boil and comes to readiness on low heat for about 5 minutes.

to give стечь

At the same time preparing the milk-egg base – the ingredients are mixed with a fork with the addition of salt until a homogeneous structure. The baking dish is well lubricated with softened butter and sprinkled with breadcrumbs.

to make яичную основу

Boiled inflorescences are carefully laid out in the form, trying not to damage the shell of butter and crackers so that the future casserole does not burn. Milky egg base is poured. The form is placed in a hot oven (180 ° C). The base will “grab” in about half an hour. Then they take out the casserole, sprinkle it evenly with cheese and then send it to bake again..

to sprinkle сыром

Sign of readiness – beautiful golden crust.

Important! The combination with cheese is one of the classic for cauliflower. These tastes perfectly set off each other..

Casserole with minced meat in the oven


  • zapikanka заряд на целый день400 grams of cauliflower;
  • meat (pulp) – 200 grams;
  • bulb;
  • 4 chicken eggs;
  • a glass of milk;
  • cheese – 130 grams;
  • 50 grams of oil;
  • breading – 50 grams;
  • salt.

Required time: ~ 50-60 minutes.

Energy value – 115-135 kcal per 0.1 kg of the finished dish, depending on the type of meat.

Now we will describe in detail the process of cooking cauliflower casseroles with minced meat in the oven. Technology is a lot like a classic recipe. Boiled cabbage. Chopped onions are fried separately. The meat is turned into minced meat using a meat grinder or knife. The form is oiled and sprinkled with breadcrumbs.

Laid out cauliflower. The next layer is meat and fried onions. Milk-egg base is poured in (milk with eggs and salt mixed with a fork). Then you can bake according to the classic recipe – with the addition of cheese later, when the base “grasps”, and you can put the cheese at once, protecting the meat from drying out. This is the choice to taste the hostess. In any case, in 30-35 minutes the dish is ready..

Tip! To make the finished casserole better cut, you need to let it stand for 10 minutes outside the oven. The food will cool down a bit, the base will “grab” even better, and the casserole will not crumble..

In the slow cooker: ham and mushrooms casserole

zapikanka для всей семьи


  • 400 grams of cabbage inflorescences;
  • 100 grams of ham;
  • 70 grams of mushrooms (if used dry, then pre-soak);
  • bulb (optional);
  • 2 chicken eggs;
  • milk – 1 cup;
  • 3 tablespoons sour cream;
  • cheese – about 150 grams;
  • oil ~ 50 grams;
  • spices (to taste);
  • salt.

Required time: ~ 45-55 minutes.

Energy value – 130-140 kcal per 0.1 kg of the finished dish.

Cauliflower casserole with ham and mushrooms in a slow cooker is prepared as follows. In the form of a multivark, greased, place the inflorescences of curly cabbage. Chop the mushrooms and ham, lay out on top. Mix with chopped onions (you can chop finely or half rings, you can not put it at all – all at the request of the hostess).

Important! Mushrooms can be spread raw. Forest mushrooms are better to podvarit first. Dry – soak and boil. Mushroom broth should not be poured. It can be drained, cooled and added to the pouring sauce. In this case, you should not take a glass of milk, but half, and add half a glass of broth. Casserole get more fragrant.

Prepare the sauce-fill: mix milk, eggs, broth (if any), sour cream, salt, spices. Add fill in the “pot” multicookers. Sprinkle with cheese. Close the lid and cook (“Baking” mode) for about half an hour.

Tip! If you use a fresh head, it is better to “soften” it for a couple (about ten minutes).

soup из шпинатаFrozen spinach soup – try making this healthy dish according to our recipes.

Barley porridge in milk has many useful properties. And it is worth noting that all trace elements with milk are only better absorbed. Recipe here.

Read how to cook the most delicious recipe with egg..

Dietary broccoli and cauliflower casserole


  • Well очень вкуснаяcauliflower – 400 grams;
  • 200 grams broccoli inflorescences;
  • 2 chicken eggs;
  • half a cup of milk;
  • half a glass of water;
  • 100 grams of low-fat cheese;
  • spoon of vegetable oil;
  • spices (to taste);
  • salt.

Required time: ~ 30-45 minutes.

Energy value – 71 kcal per 0.1 kg of the finished dish.

The cooking process is as follows. Broccoli and cauliflower are blanched in boiling water for 5 minutes (until half cooked). Recline. Water should be completely drained. If vegetables are frozen, blanching is optional..

The form is oiled and cabbage blossoms are placed into it. Pouring is being prepared – a mixture of water, milk, eggs, salt, spices and – attention! – half specified in the recipe of cheese. Fill pouring into the mold. The remaining cheese is placed on top..

In the oven, with a temperature of 180-200 C, put the future casserole. As soon as the cheese is baked, the dish is ready (approximately 25 minutes).

Tip! In each recipe, you can reduce calorie content by replacing butter with vegetable oil, as well as reducing the fat content of milk and cheese. You can cook a dish in a slow cooker, taking into account the features of the previous recipe.

Chicken Casserole


  • 400 grams of cabbage (cauliflower);
  • 200 grams of chicken breast;
  • bulb (optional);
  • 4 chicken eggs;
  • 1 glass of milk;
  • 150 grams of hard (grated) cheese;
  • butter – about 50 grams of cream or 2 tablespoons of vegetable;
  • 50 grams of breading;
  • salt.

Required time: ~ 30-45 minutes.

Energy value – 90 kcal per 0.1 kg of the finished dish.

Consider the recipe for a cauliflower casserole with chicken step by step. He almost completely repeats the casserole with minced meat. The main difference is the low calorie content of chicken fillet. Everything else is identical: fried onions; butter – crackers – the main vegetable’s inflorescences – minced meat – pouring – cheese.

In the case of chicken fillet, it is preferable to place the cheese in the form immediately. As soon as it is baked – the dish is ready.

Cauliflower Casserole with Microwave Fish


  • 400 grams of cabbage, disassembled into inflorescences;
  • 400 grams of fish fillet;
  • bulb (optional);
  • 2 chicken eggs;
  • milk – about 250 ml;
  • cheese – 120 grams;
  • butter 50 grams;
  • salt and spices.

Required time: ~ 30-45 minutes.

Energy value – 100-115 kcal per 0.1 kg of the finished dish.

The cooking process is as follows. Lubricate the form. Posting inflorescences. Cut the fish fillet into centimeter cubes or plates, mix with chopped onion and add to the form. Mix milk and eggs, add salt and spices easily beat with a whisk or fork until smooth. Pour into a future casserole. Sprinkle with cheese.

Cover the form with a film, pierce holes in it. Place with a microwave for half an hour (800W power). Depending on the type of fish, it may take a little longer. The dish is ready when the fish is ready.

Tip! It is better to use fillet of sea (ocean) fish. There are a lot of bones in freshwater, and even small and sharp “troubles” can occur in the fillet..

Culinary Tricks

Recipes cooking cauliflower casseroles set. You can use one of these, you can fantasize the hostess herself. Additional ingredients will not be superfluous. Red pepper or fresh tomato, for example, will not only add a dish of taste, but also make it even more beautiful..

There are several small secrets that facilitate the work of the hostess with curly cabbage and warn her against mistakes:

Unwelcome guests

The inflorescences of vegetables are rare, but various insects can live. Few pleasant to meet them in the plate. To avoid this, it is enough to hold the inflorescences in cold salt water for five minutes. If someone lived in food, he will certainly get out and float to the surface..

Feet in the … trash

If you use fresh vegetable, then, dismantling the inflorescences, it is better to get rid of not only the stalk and leaves. It is worth sending in the trash and especially large legs – they are too long to prepare and not very pleasant to taste. Otherwise, until such large details reach readiness, the inflorescences can be digested and turn into porridge.

Tomato is not a brother

You can use slices of fresh tomato in a casserole — it will give both taste and beauty — but it is not recommended to use tomato sauce. These ingredients are poorly combined and most people recognize such dishes, to put it mildly, unappetizing.

White, like … sugar

If you add 2 spoons of sugar to boiling water for cabbage, the inflorescences will retain their snow-white color. However, a relationship with a sweet is a “personal matter” of each organism. Harm, extra calories – this should be considered.

The main thing is not to forget how useful curly cabbage! We need to remember this wonderful vegetable all year round, and especially often to cook it in winter and early spring, when there are not enough other vitamins, and the body requires energy. Cook cauliflower casseroles, fantasize, experiment, create! Stay healthy and bon appetit!