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Baked cauliflower with béchamel Calories
Oven-baked cauliflower dish with béchamel sauce
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked cauliflower with béchamel (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 14 g of carbs, 6.1 g of protein, 10.1 g of fat and 3.8 g of fiber. Its 32.4 mg of Vitamin C covers 36% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Baked cauliflower with béchamel Nutrition Facts
Selected: 1 serving (medium) · 180 g
166
KCAL / 180G
Carbs
14g
· 5% DV
Protein
6.1g
· 12% DV
Fat
10.1g
· 13% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 14% · Fat 53%
Baked cauliflower with béchamel nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 5.58 g | 28% |
| Trans fat | 0.14 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 3.8 g | 14% |
| Protein | 6.1 g | 12% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Baked cauliflower with béchamel?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 166 kcal |
| 1 tablespoon (grated) | 22 g | 20 kcal |
| 1 ounce (mini) | 28 g | 26 kcal |
| 1 piece (small) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 piece (medium) | 140 g | 129 kcal |
| 1 cup (whole) | 170 g | 156 kcal |
| 1 piece (large) | 220 g | 202 kcal |
| 1 serving (large) | 260 g | 239 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Baked cauliflower with béchamel
How do you make baked cauliflower with béchamel?
Baked cauliflower with béchamel is made by briefly cooking cauliflower florets, draining them well, and covering them with béchamel sauce in an oven dish. Bake until the sauce is bubbling and the top is golden; grated cheese is an optional topping.
Should you boil cauliflower before making baked cauliflower with béchamel?
Yes, cauliflower is usually partially boiled or steamed before making baked cauliflower with béchamel. Leave the florets slightly firm because they continue cooking in the oven, then drain them thoroughly so excess water does not thin the sauce.
Why does baked cauliflower with béchamel turn watery?
Baked cauliflower with béchamel turns watery most often when the cauliflower is overcooked or not drained well after boiling. Let the florets drain before assembling the dish, and avoid adding watery ingredients that release liquid during baking.
How do you stop béchamel sauce from going lumpy in baked cauliflower with béchamel?
For smooth baked cauliflower with béchamel, whisk milk gradually into the cooked butter-and-flour mixture rather than pouring it all in at once. Keep whisking as the sauce thickens, and remove any lumps before pouring it over the cauliflower.
Can you use frozen cauliflower for baked cauliflower with béchamel?
Yes, frozen cauliflower works for baked cauliflower with béchamel. Thaw it first and drain away the released liquid, or cook it briefly from frozen and drain it thoroughly; otherwise, extra moisture can make the finished dish watery.
Can you make baked cauliflower with béchamel ahead of time?
Yes, assemble baked cauliflower with béchamel ahead and refrigerate it covered before baking. Use well-drained cauliflower, and allow the chilled dish to sit out briefly while the oven heats so it cooks more evenly.
How should you store and reheat leftover baked cauliflower with béchamel?
Store leftover baked cauliflower with béchamel in a covered container in the refrigerator and eat it within a few days. Reheat a portion in the oven, covered to keep the sauce from drying out, or warm it in the microwave.
Can you freeze baked cauliflower with béchamel?
Yes, baked cauliflower with béchamel can be frozen, although the cauliflower may soften and the sauce may separate slightly after thawing. Cool it completely, freeze it in an airtight container, and thaw it in the refrigerator before reheating.
What goes well with baked cauliflower with béchamel?
A crisp green salad or lightly dressed vegetables pair well with baked cauliflower with béchamel because they balance its creamy sauce. It can also accompany roast meat or grains, or be served as a filling vegetarian main with a simple salad.
How can you make baked cauliflower with béchamel lighter?
To make baked cauliflower with béchamel lighter, use less butter in the sauce and add only enough béchamel to coat the florets. Steam or boil the cauliflower instead of frying it, and use a modest amount of cheese on top.
Baked cauliflower with béchamel Vitamins & Minerals
Vitamins
Vitamin C
32.4mg · 36% DV
Vitamin K
20.7µg · 17% DV
Folate
64.8µg · 16% DV
B2
0.2mg · 15% DV
Minerals
Phosphorus
133mg · 19% DV
Sodium
432mg · 19% DV
Calcium
140mg · 14% DV
Selenium
6.84µg · 12% DV
Potassium ⭐
378mg · 11% DV
Baked cauliflower with béchamel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked cauliflower with béchamel
To burn the 166 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked cauliflower with béchamel?
Baked cauliflower with béchamel is made by covering softened cauliflower florets with béchamel—a smooth sauce traditionally based on milk, flour and butter—then baking until hot and lightly golden. It is a familiar home-style way to turn cauliflower into a more substantial oven dish, rather than a preparation tied to one particular region.
The cauliflower stays tender beneath the creamy, gently savoury sauce. Serve it warm as a vegetable side, or make it part of a simple meal with salad and bread; it also works well alongside roasted or grilled mains. Cauliflower contributes fibre, while the béchamel makes the dish richer and adds most of its energy. For a lighter version, use a thinner layer of sauce and let the cauliflower remain the focus.
How Nutritious Is Baked cauliflower with béchamel?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked cauliflower with béchamel Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked cauliflower with béchamel Contain Allergens?
Contains these allergens:
Which Diets Is Baked cauliflower with béchamel Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked cauliflower with béchamel Fat Profile
SATURATED
5.58g
MONOUNSATURATED
2.61g
POLYUNSATURATED
0.83g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.