SIMPLE, light, healthy, and delicious – love, love, love this recipe for gluten and dairy-free cauliflower kugel! No potatoes or noodles (no carbs!), just 3 main ingredients in addition to the cauliflower. Great to serve with dinner or brunch. This recipe can be made in advance and reheated for up to 4 days. Serves 8.
Gluten Free/Dairy Free Cauliflower Kugel
Ingredients
- 1 onion, large, finely chopped
- 1 cauliflower, medium remove tough outer leaves and round stem
- 5 eggs
- 1/2 tsp black pepper
- 1/2 tsp salt
- 1 pinch smoked paprika
- 2/3 cup olive oil
- parsley for garnish
Instructions
- Preheat oven to 410 degrees F. Lightly spray a 7" x 10" baking dish with cooking spray.
- Wash the cauliflower and dry well.
- Slice the entire cauliflower thinly (approximately 1/4 inch). Most will crumble into pieces, but you will have some larger pieces that kept their shape that you can put aside to use for the top.
- In a large bowl, toss the onion and cauliflower. In a separate bowl, combine the eggs, olive oil (withhold 2 tbsp to drizzle over top later in the recipe) black pepper, salt and paprika. Mix well.
- Pour the egg mixture over the cauliflower mixture. Stir well until the cauliflower and onions are coated with the egg mixture.
- Transfer all to your prepared baking dish.
- Add the reserved thin cauliflower pieces to the top of the kugel, pushing in gently.
- Drizzle with 2 Tbsp olive oil and add a pinch of salt and pepper.
- Bake in your preheated 410 degree oven for 20 minutes or until the top has a golden color. Then decrease the temperature to 320 degrees. Cover tightly with aluminum foil and cook for 1 hour and 10 minutes more.
- Garnish with parsley. Serve and enjoy!
Health Benefits of Cauliflower
Cauliflower is a nutritious vegetable that offers a variety of health benefits. Here are some of the key benefits associated with consuming cauliflower:
Rich in Nutrients:
This vegetable is a good source of essential nutrients, including vitamin C, vitamin K, vitamin B6, folate, pantothenic acid, and fiber. These nutrients play important roles in maintaining overall health and supporting various bodily functions.
Antioxidant Properties:
Cauliflower contains antioxidants such as vitamin C, manganese, and various phytonutrients, including beta-carotene and quercetin. These antioxidants help protect cells from oxidative stress and reduce the risk of chronic diseases.
Digestive Health:
The fiber content in cauliflower supports healthy digestion by promoting regular bowel movements and preventing constipation. Fiber also contributes to gut health by promoting the growth of beneficial gut bacteria.
Cancer Prevention:
Cauliflower contains compounds like glucosinolates and isothiocyanates, which have been linked to cancer prevention. These compounds help the body detoxify and eliminate harmful substances, potentially reducing the risk of certain types of cancer, such as colorectal, lung, and stomach cancer.
Heart Health:
The fiber, potassium, and antioxidants in cauliflower contribute to heart health. Fiber helps lower cholesterol levels, while potassium helps regulate blood pressure. Antioxidants protect blood vessels and reduce the risk of heart disease.
Bone Health:
Cauliflower contains vitamin K, which is important for bone health as it helps regulate calcium metabolism and contributes to bone mineralization.
Inflammation Reduction:
Some of the antioxidants in cauliflower, including vitamin C and quercetin, have anti-inflammatory properties. Consuming cauliflower as part of an anti-inflammatory diet may help reduce the risk of chronic inflammatory conditions.
Weight Management:
Cauliflower is low in calories and carbohydrates, making it a great option for those looking to manage their weight. It can be used as a lower-calorie substitute for higher-calorie ingredients in various dishes.
Brain Health:
Choline, a nutrient present in cauliflower, is important for brain health and development. It supports memory and cognitive function.
Detoxification Support: The sulfur-containing compounds in cauliflower, particularly glycosylates, aid in the body’s detoxification processes by promoting the elimination of harmful substances.
Skin Health:
The antioxidants and vitamins in cauliflower contribute to healthy skin by protecting it from damage caused by free radicals and promoting collagen production.
It’s important to note that individual health benefits can vary, and incorporating a variety of fruits and vegetables into your diet is recommended for overall health. Enjoying cauliflower as part of a balanced diet can contribute to these potential health benefits.
Easy Gluten and Dairy-Free Cauliflower Kugel – Larger Text Version
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Ingredients
- 1 large white onion finely chopped.
- 1 medium cauliflower with the tough outer leaves and round stem removed (some people use 1 bag of frozen cauliflower, cooked in the microwave, to save time)
- 5 eggs
- ½ tsp black pepper
- 1 ½ tsp salt
- pinch smoked paprika.
- 2/3 cup
- Parsley for garnish
Preheat oven to 410 degrees F. Lightly spray a 7″ x 10″ baking dish with cooking spray.
Wash the cauliflower and dry well.
Slice the entire cauliflower thinly (approximately 1/4 inch). Most will crumble into pieces, but you will have some larger pieces that keep their shape that you can put aside to use for the top. (NOTE: If using frozen cauliflower, you can mash after microwaving if you prefer a completely smooth texture. I like to make this recipe using fresh cauliflower cut into pieces; the cauliflower will be very soft after cooking, but not completely smooth – similar to potato kugel)
- In a large bowl, toss the onion and cauliflower. In a separate bowl, combine the eggs, 2/3 cup olive oil (reserve 2 tbsp to drizzle over top later in the recipe!), black pepper, salt, and paprika. (Mix well.
- Pour the egg mixture over the cauliflower mixture. Stir well until the cauliflower and onions are coated with the egg mixture.
- Transfer all to your prepared baking dish. Add the reserved thin cauliflower pieces to the top of the kugel, pushing in gently. Drizzle with 2 Tbsp olive oil and add a pinch of salt and pepper.
- Bake in your preheated 410-degree oven for 20 minutes or until the top has a golden color. Then decrease the temperature to 320 degrees. Cover tightly with aluminum foil and cook for 1 hour and 10 minutes more. Garnish with parsley. Serve and enjoy!
- (NOTE: If using frozen cauliflower, microwave first, and cook at 350 degrees F for 40 minutes total)
Leslie Farin is the Publisher and Founder of 50PlusToday. She is an experienced communications and marketing professional passionate about working with older adults and their families. She works with a team of writers to provide essential and cutting-edge information related to the 50Plus community.
