Twice-Cooked Greek Cauliflower with Feta, Green Onions, and Dill
Jake and I loved this Twice-Cooked Greek Cauliflower with Feta, Green Onions, and Dill, even though it took four tries to get it right! And this delicious Twice-Baked Greek Cauliflower is low-carb, Keto, low-glycemic, gluten-free, South Beach Diet Phase One, and perfect for Meatless Monday!
Cauliflower really is your friend when you’re trying eat a diet that’s loaded with healthy vegetables. Through the years I’ve shared lots of tasty cauliflower recipes, but I’m guessing Twice-Baked Cauliflower
, Ham and Cauliflower Casserole Au Gratin
, and Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese
might be the most popular cauliflower recipes on the blog.The combination of cauliflower + cheese usually guarantees a winner, so when thoughts of a cauliflower dish with Feta cheese and other Greek flavors popped into my head last spring, I thought it would be easy to come up with a recipe. But by the time Jake and I had tried four versions of this Twice-Cooked Greek Cauliflower with Feta, Green Onions, and Dill
to get the one we both loved, the weather was getting so hot I knew you wouldn’t want to turn on your oven. I’ve been saving the recipe since May waiting for cooler weather so I could share this for a Meatless Monday
dish; hope all the other cauliflower fans out there will like it as much as we did!
Admittedly I’m a huge cauliflower fan, and I’d be perfectly happy with a big serving of this as a meatless main dish, but if you’re not quite that fond of cauliflower, this could also be a nice side dish. You could even serve it alongside some meat if you don’t really care about the whole Meatless Monday thing!(If you are a Meatless Monday fan, find more meatless recipes by visiting the Meatless Monday Recipes-by-Photo Index Page
, and you also might like to see my Meatless Monday Pinterest Board
, where there are meatless recipes by food bloggers from all over the web.)
Start a pot of water boiling and chop up a large head of cauliflower into smallish pieces. When the water boils, add the cauliflower and cook about 10 minutes.
While the cauliflower boils, put the Greek yogurt in a strainer and let some of the liquid drain out.
Measure out one cup of crumbled Feta Cheese.
Slice the green onions. (Yes, I really used a whole cup!)
When the cauliflower is starting to soften, drain it well into a colander.
Then use a potato masher to mash it into smaller pieces. (I kept it a bit chunky.)
By now this much liquid has drained out of the Greek yogurt.
Combine the drained Greek yogurt, cream cheese, Feta, green onions, Greek Seasoning, dried dill, and Spike Seasoning (if using.)
Then mix in the mashed cauliflower, stirring until it’s combined with the yogurt mixture. Season to taste with fresh-ground black pepper.
Slice up as many Greek olives as you’d like for a topping, or use plain black olives if you prefer. (You could also cut them in rings if you’d like smaller pieces.
Put the mixture into a rectangular-shaped casserole dish and press the olives on to the top. (Ideal dish size is about 9 x 12 inches, but anything close will work.)
Bake at 375F/190C for 35-40 minutes, or until the top is starting to slightly brown and the mixture is bubbling. Serve hot.
Twice-Cooked Greek Cauliflower with Feta, Green Onions, and Dill
(Makes 6-8 side dish servings or 4-6 main dish servings; recipe created by Kalyn.)
1 large head cauliflower, stem and core removed and chopped fairly small
1 1/4 cups Greek yogurt, drained to remove some liquid
4 oz. cream cheese
1 cup crumbled Feta Cheese (not pressed down)
1 cup sliced green onion
1 tsp. Greek Seasoning
1 tsp. dried dill weed
1 tsp. Spike Seasoning (optional, but good.)
10-12 Kalamata olives or other black olives, sliced into half or cut into rings
Pre-heat oven to 375F/190C. Take cream cheese out of the fridge to soften.
Start heating a large pot of water on the stove. Cut cauliflower in half, cut out stem and core, and chop the cauliflower into smallish pieces. When the water comes to a boil, add the cauliflower and boil about 10 minutes (or until it’s starting to soften.) Dump cauliflower into a colander placed in the sink and let it drain well.
Put the Greek yogurt into a fine-mesh strainer that’s placed in a large measuring cup and let the yogurt drain while you prep the other ingredients. If your yogurt is fresh and really thick, you might be able to get away with skipping this step.)
While the cauliflower cooks and the yogurt drains, slice the green onions, crumble the Feta, cut olives in half or in rings, and spray a 9 x 12 (or similar size) baking dish with nonstick cooking spray.
When the cauliflower is well-drained, mash slightly with a potato masher, until it’s as mashed as you’d like it. (I kept it slightly chunky.) Put the drained yogurt into a medium-sized bowl and combine with the softened cream cheese, crumbled Feta, sliced green onion, Greek Seasoning, dried dill weed, and Spike Seasoning. Add the mashed cauliflower and stir until it’s combined with the yogurt mixture. Season to taste with freshly-ground black pepper.
Put the cauliflower mixture into the baking dish and press down so it’s flat; then press the olives into the top. Bake 35-40 minutes, or until the top is starting to brown and the mixture is bubbling. Serve hot.
This won’t freeze well, but it will stay good in the fridge for several days and can be reheated in the microwave or in a small baking dish in the oven.
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South Beach Diet / Low-Carb Diet Suggestions:
Cauliflower is a wonderful low-glycemic
vegetable for the South Beach Diet
, and as long as it’s made with fat-free Greek yogurt and low-fat cream cheese, this recipe would be approved for any phase of the Siytg Beach Diet. It would also be great for most other low-carb diet plans, which might prefer full-fat cheese.
Find More Recipes Like This One:
I chose the South Beach Diet to manage my weight partly so I wouldn’t have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count
, which will calculate it for you. Or if you’re a member of Yummly
, you can use the Yum button on my site to save the recipe and see the nutritional information there.
More Meatless Cauliflower Recipes for Cauliflower Fans:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Roasted Cauliflower with Parmesan ~ Kalyn’s Kitchen
Creamy Vegan Cauliflower and Kale Soup ~ Chick in the Kitchen
Cauliflower Crust Vegetarian Pizza with Mushrooms and Olives ~ Kalyn’s Kitchen
Creamy Vegan Mashed Cauliflower ~ Everyday Maven
Mashed Cauliflower with Cheese and Dill ~ Kalyn’s Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)