Deviled Cauliflower Recipe

Low Calorie – Low Carb – Diabetic Friendly

Deviled Cauliflower recipe is described as “deviled” because dish includes mustard and spices.  The word “deviled” in cooking means a highly seasoned, dish that is served hot or cold.  Many foods, including eggs and crab, are served “deviled.”  Check out What’s Cooking America’s Culinary Dictionary.

This flavorful, low fat mustard-based topping adds a devilish twist to steamed and then baked cauliflower.  Serve it as a complement to pasta or grain dishes.  Try the same topping and technique with other cruciferous vegetables.

I slightly adapted this wonderful tasting Deviled Cauliflower recipe from the cookbook called The Mayo Clinic Williams-Sonoma Cookbook, by John Phillip Carroll, 1998.

For more great Low Fat Recipes, Low Calorie Recipes, Low Carbohydrate recipes, and Diabetic Recipes, check out my Diet Recipe Index.  Also check out my Nutritional Chart for fat grams, fiber grams, and calories for all your favorite foods.



Deviled Cauliflower Recipe

Deviled Cauliflower Recipe

Prep Time: 20 minutes

Cook Time: 20 minutes

Yield: 4 servings


1 slice whole wheat sandwich bread
1/4 teaspoon dried tarragon
1 teaspoon extra-virgin olive oil
1/3 cup plain non-fat yogurt
1/4 cup (1 ounce) grated Parmesan cheese
1/4 cup Dijon-style mustard
1 tablespoon chopped fresh tarragon or 1 teaspoon dried tarragon
2 pounds (1 large head) Cauliflower, cut into florets



Preheat oven to 375 degrees F.  Coat an 8-inch square baking dish with non-stick cooking spray.

Wash, remove core and leaves, trim, and coarsely chop the cauliflower.  Also make sure there are no brown or black spots on it.  If so, remove with a paring knife.  Chop the fresh cauliflower into small florets.

Deviled Cauliflower   Deviled Cauliflfower

With you hand, crumble the bread into a blender or food processor.  Pulse the machine on and off until the crumbs reach the desired consistency.  

In a small bowl, combine the bread crumbs, dried tarragon, and olive oil.  Stir until the bread crumbs are well coated with the oil; set aside.

In another small bowl, stir together yogurt, Parmesan cheese, mustard, and tarragon; set aside.

In a large pot, fitted with a steamer basket, bring 2 inches of water to a boil.  Add the cauliflower florets, reduce heat to medium, cover, and steam approximately 8 minutes or until just tender.  Remove cauliflower florets from the steamer and spread evenly into the prepared baking dish.

Spoon the yogurt/mustard mixture over the cooked cauliflower and stir gently to coat.  Sprinkle the bread crumbs over the top.

Bake approximately 15 to 20 minutes or until the crumbs are crisp and well browned.  Remove from oven and serve immediately.

Makes 4 servings.
Each Serving Totals - 2.5 Fat Grams, 104.5 calories, 3 WW Points

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