Cauliflower Casserole with Mixed-Seed Crust

The seedy crust that is healthy and yummy. It’s easy to cook and includes vitamin A, vitamin C, calcium, potassium, and fibers. People who are trying hard to reduce weight can try to cook this low-calorie diet recipe.


  • ½ teaspoon ground pepper, divided
  • 3 cups whole milk
  • 1teaspoon salt
  • 4 cloves thinly chopped garlic
  • ⅓ cup all-purpose flour
  • 1 teaspoon unsalted butter
  • ½ teaspoon cayenne pepper (optional)
  • ¼ cup finely sliced chives, divided
  • 1⅓ cups finely grated Parmigiano-Reggiano cheese (3 ounces)
  • 3 tablespoons toasted sesame seeds
  • 1½ teaspoons caraway seed
  • ½ teaspoon cayenne pepper (optional)
  • 1 tablespoon poppy seeds




  • Take 1 teaspoon of butter and coat a 3-quart broiler safe casserole dish with it.
  • Preheat oven to 425* F
  • Over medium-high heat, melt the remaining butter in a pot. After few minutes reduce heat to medium and add garlic, salt, pepper. Keep on stirring till you don’t get the fragrance of garlic.
  • Add flour and stir continuously, until no flour smell is there.
    Slowly whisk in milk and keep on stirring until the mixture is smooth.
  • Keep on cooking until the mixture is a bit thicker.
  • Add 3 tablespoons chive, cayenne, and cauliflower, stir to combine.
  • Smooth the top after transferring to a pan
  • Bake till the cauliflower is soft and begins to brown.
  • Keep it in oven for 30-40 minutes
  • Preheat broiler to high and position a rack in upper third of oven;
  • Add cheese, sesame seeds, poppy seeds, caraway seeds and salt and pepper in a medium bowl.
  • Sprinkle on the casserole.
  • Boil until the top is golden and cheese is melted for 2 minutes.
  • Serve it hot

    Request a Call

    Choose Your Diet Plan

    Get Healthy ! Safe & Effective Diet Plans, no fads or gimmicks.

    1 Month


    Starter Pack

    Monthly ₹3500

    Sign Up

    3 Month


    Booster Pack

    Monthly ₹2,833

    sign upMost Popular

    6 Month


    Premium Pack

    Monthly ₹2,500

    sign up

    1 year


    Platinum Pack

    Monthly ₹2,333

    sign up

    Your Diet Plan Includes

    Perfectly-Portioned Meal Plans

    Dedicated Weekly Support

    Personlised Diet Weekly Menu

    Your Do’s & Dont Guide

    Lots Of Motivation

    No Fad Or QuickFix Diets

      Request a Call

      IdietitianPro India