Southwestern Cauliflower Rice Casserole

This comforting, hearty meal won't cost you any extra calories—plus it's high in protein.

Southwestern Cauliflower Rice Casserole
 Courtesy Image

This easy casserole uses cauliflower instead of pasta, so you don’t go into carb overload. You’ll also get 18g of muscle-ripping protein, because it uses cottage cheese, beans, and eggs in the mix. The variety of ingredients makes it a nicely balanced dish. Serve with a green salad or soup to complete the meal.

Nutrition (per serving, not including optional ingredients)

Calories: 229; protein: 18g; fat: 8g; carbs: 22g; sugar: 6g

Recipe and photo by culinary nutrition expert Jessica Levinson, M.S., R.D.N., C.D.N.

Prep time

20 min.

Cook time

30 min.

  • Cooking spray
  • 1 cup peeled and diced sweet potatoes (about 7 oz or 2 small)
  • 1 tsp olive oil
  • ¾ cup low-fat cottage cheese (or part-skim ricotta cheese)
  • 3 cups (one 16-oz package) cauliflower rice (fresh or frozen)
  • 4 large eggs, whisked
  • 1 cup no-salt added black beans, drained and rinsed
  • ½ cup diced red peppers
  • ½ cup corn (fresh or frozen)
  • ⅓ cup chopped scallions
  • 2 Tbsp chopped cilantro
  • 1 tsp baking powder
  • 1 tsp kosher salt (or more to taste)
  • Freshly ground black pepper, to taste
  • 1 cup shredded low-fat Cheddar cheese
  • Optional toppings:
  • Guacamole, salsa, or Sriracha

Preheat oven to 425°F. Coat an 8x8" oven-safe casserole dish with cooking spray and set aside.

Line a baking sheet with foil and coat with cooking spray. Toss sweet potatoes with olive oil, spread on baking sheet, and roast for 15 to 20 minutes, until browned on outside and tender on inside. Set aside to cool and reduce oven temperature to 375°F.

In a small food processor, blender, or immersion blender, puree cottage cheese until smooth. It should be the consistency of ricotta cheese.

In a large bowl, mix together the cauliflower rice, whisked eggs, and blended cottage cheese (or ricotta). To the rice/cottage cheese mixture, add roasted sweet potatoes, beans, peppers, corn, scallions, cilantro, baking powder, salt, and black pepper, to taste. Fold in all ingredients until well-dispersed.

Transfer cauliflower rice veggie mixture to prepared casserole dish and spread with a spatula so it's even on top.

Sprinkle with cheese and bake for 25-30 minutes until golden brown on top. The center of the casserole should be solid and not feel jiggly. You can turn on the broiler for 2-3 minutes at the end if the cheese isn't browned enough.

Remove from the oven and let rest before slicing.