Baked Italian Cauliflower with Beef

Serves 4

Serving size: about 2 cups



1 tablespoon olive oil

1 cup chopped onion

4 garlic cloves, minced

1 pound 95%  lean ground beef

¼ tsp salt

¼ teaspoon red pepper flakes

¼ teaspoon black pepper

1 ½ cups low-sodium marinara sauce

1 head cauliflower, chopped into bite-sized pieces

¼ cup grated Parmesan cheese



  1. Preheat oven to 350 degrees.
  2. Place cauliflower in a medium-sized oven-safe baking dish coated with cooking spray. Cover with aluminum foil and bake for 30 minutes until the cauliflower is tender. Set aside.
  3. Heat a large skillet over medium-high heat. Add oil to pan, then onion, and cook for 4 minutes. Add garlic and cook for 30 seconds, stirring constantly. Stir in beef. Sprinkle with salt, red pepper, and black pepper. Cook for 3 minutes or until the meat is browned, stirring to break up the beef. Stir in sauce.
  4. Preheat broiler.
  5. Top cauliflower with the beef mixture. Sprinkle cheese over the cauliflower. Broil for 4 minutes or until browned.


Adapted from Cooking Light


Nutrition information for 1 serving:

kcals Pro (g) CHO (g) Sugar (g) Fiber (g) Fat (g) Ca (mg) Sodium (mg) Iron (mg) VitD (µg) Folate (µg)
372 32 28 5 7 15.5 152 389 4 0 113

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Market Umbrella is an independent nonprofit 501(c)(3), based in New Orleans, whose mission is to cultivate the field of public markets for public good. Market Umbrella has operated the Crescent City Farmers Markets (CCFM) since 1995.

Crescent City Farmers Market


The Crescent City Farmers Market operates weekly year-round in four New Orleans neighborhoods. The CCFM hosts nearly 80 local small farmers, fishers and food producers, and more than 100,000 shoppers annually.