🔹 Ingredients (Serves 4–6)
- 1 large head cauliflower (cut into florets)
- 1 cup low-fat cottage cheese
- ¾ cup plain non-fat Greek yogurt
- 1 cup shredded reduced-fat cheddar cheese
- ½ cup shredded mozzarella (part-skim)
- ½ cup grated Parmesan
- 2 large eggs
- 2 cloves garlic (minced)
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp paprika
- ½ tsp dried oregano or Italian seasoning
- ½ cup cherry tomatoes (optional, like in your picture)
- Optional protein boost:
- 1 cup cooked shredded chicken or
- ½ cup turkey bacon bits
🔹 Instructions
- Preheat oven to 375°F (190°C). Lightly grease a baking dish.
- Steam or boil cauliflower for 5–7 minutes until just fork-tender. Drain very well (important to avoid watery casserole).
- In a bowl, blend cottage cheese, Greek yogurt, eggs, garlic, salt, pepper, and seasonings until smooth.
- Stir in half of the cheddar, mozzarella, and Parmesan.
- Fold in cauliflower (and chicken if using). Transfer to baking dish.
- Top with remaining cheeses and cherry tomatoes.
- Bake 25–30 minutes until bubbly and golden.
- Broil 2–3 minutes for a crispy cheesy top.
Let it rest 5–10 minutes before serving.
💪 Protein Breakdown (approximate)
Whole casserole: 95–110g protein
Per serving (6 servings): 16–20g protein
(Add chicken and it jumps to ~25–30g per serving.)
🔥 Make It Even Higher Protein
- Replace mozzarella with more reduced-fat cheddar
- Add ½ scoop unflavored protein powder to the sauce
- Mix in cooked ground turkey
- Use high-protein cottage cheese (some brands are 14–16g per ½ cup)
