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Baked Cauliflower with Minced Meat and Carrot Calories
A hearty baked dish combining protein with vegetables.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked Cauliflower with Minced Meat and Carrot (250 g) has 280 calories. That works out to 112 calories per 100 g. It contains 13.8 g of carbs, 20 g of protein, 15.5 g of fat and 5.3 g of fiber. Its 1.8 µg of B12 covers 73% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Baked Cauliflower with Minced Meat and Carrot Nutrition Facts
Selected: 1 serving (medium) · 250 g
280
KCAL / 250G
Carbs
13.8g
· 5% DV
Protein
20g
· 40% DV
Fat
15.5g
· 20% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 29% · Fat 51%
Baked Cauliflower with Minced Meat and Carrot nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 280 kcal | |
| Total fat | 15.5 g | 20% |
| Saturated fat | 5.5 g | 28% |
| Trans fat | 0.38 g | |
| Sodium | 138 mg | 6% |
| Total carbohydrate | 13.8 g | 5% |
| Fiber | 5.3 g | 19% |
| Protein | 20 g | 40% |
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 Minced Meat and Carrot?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 280 kcal |
| 100 g | 100 g | 112 kcal |
| 1 piece (small) | 150 g | 168 kcal |
| 1 serving (small) | 180 g | 202 kcal |
| 1 cup (chopped) | 220 g | 246 kcal |
| 1 piece (medium) | 250 g | 280 kcal |
| 1 serving (large) | 350 g | 392 kcal |
| 1 piece (large) | 350 g | 392 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Baked Cauliflower with Minced Meat and Carrot
How do you make baked cauliflower with minced meat and carrot?
Baked cauliflower with minced meat and carrot is made by combining tender cauliflower with a sautéed minced-meat and carrot mixture, then baking it until hot and lightly browned. Cook the meat with onion first, add the carrot, and drain any excess liquid before assembling the dish.
Can you use frozen cauliflower in baked cauliflower with minced meat and carrot?
Yes, frozen cauliflower works in baked cauliflower with minced meat and carrot. Thaw it first and drain it very thoroughly, since frozen cauliflower releases extra water as it cooks; adding it straight from the freezer can leave the finished bake watery.
What temperature should you bake baked cauliflower with minced meat and carrot at?
Bake baked cauliflower with minced meat and carrot at about 190°C (375°F) until the centre is hot and the top is browned. If the cauliflower is already tender, this often takes around 25–35 minutes, though a deep dish or a cold filling may need longer.
How do you stop baked cauliflower with minced meat and carrot from getting watery?
To keep baked cauliflower with minced meat and carrot from getting watery, drain the cauliflower well and cook excess moisture out of the minced-meat mixture before baking. Avoid overcrowding the dish, which traps steam, and let the bake rest briefly before serving.
Can baked cauliflower with minced meat and carrot be prepared ahead?
Yes, you can assemble baked cauliflower with minced meat and carrot ahead and refrigerate it before baking. Cool cooked components before combining them, cover the dish, and bake it until the centre is thoroughly hot; a chilled dish may take longer than one baked straight away.
Should you roast or boil the cauliflower for baked cauliflower with minced meat and carrot?
Either method works for baked cauliflower with minced meat and carrot. Briefly steaming or boiling softens the florets quickly, while roasting first gives them a more concentrated flavour and helps avoid excess moisture; in both cases, stop before the cauliflower turns mushy.
What cheese goes on baked cauliflower with minced meat and carrot?
Cheddar, mozzarella, or a little Parmesan can top baked cauliflower with minced meat and carrot. Add grated cheese near the end of baking if you want a browned top without overcooking it; the dish is also commonly served without cheese.
Can you use ground turkey instead of beef in baked cauliflower with minced meat and carrot?
Yes, ground turkey can replace beef in baked cauliflower with minced meat and carrot. It has a milder flavour and is often leaner, so cook it with the onion and season it well; make sure the turkey is fully cooked before assembling the bake.
What should you serve with baked cauliflower with minced meat and carrot?
Serve baked cauliflower with minced meat and carrot with a crisp green salad, plain yogurt, or crusty bread. Since the bake already combines meat and vegetables, a fresh, simple side balances the meal without competing with its savoury flavour.
How long does baked cauliflower with minced meat and carrot keep in the fridge?
Baked cauliflower with minced meat and carrot keeps for about 3–4 days in the refrigerator when stored promptly in a covered container. Reheat only the portion you plan to eat, until it is hot throughout, rather than repeatedly warming the whole dish.
Baked Cauliflower with Minced Meat and Carrot Vitamins & Minerals
Vitamins
B12
1.75µg · 73% DV
Vitamin C
45mg · 50% DV
B3
6.25mg · 39% DV
B6
0.55mg · 32% DV
Minerals
Phosphorus
313mg · 45% DV
Zinc
3.75mg · 34% DV
Selenium
18µg · 33% DV
Copper
0.2mg · 22% DV
Potassium ⭐
700mg · 21% DV
Sodium
138mg · 6% DV
How to Burn Off Baked Cauliflower with Minced Meat and Carrot
To burn the 280 calories in 1 serving (medium) (250 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 Minced Meat and Carrot?
Baked Cauliflower with Minced Meat and Carrot is a home-style oven dish combining cauliflower florets, minced meat and carrot, often with onion and simple seasonings. It fits naturally into Turkish-style family cooking, though the seasoning and whether a sauce is added can vary from one kitchen to another.
The cauliflower turns tender with lightly browned edges, while the meat brings a savoury, hearty flavour and the carrot adds a mild sweetness. Serve it hot as a main, with yoghurt or a crisp salad alongside. It offers protein together with vegetables, making it a filling one-dish meal; for a lighter version, use leaner meat, go easy on added oil and increase the cauliflower.
How Nutritious Is Baked Cauliflower with Minced Meat and Carrot?
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 Minced Meat and Carrot Processed?
NOVA 2
Minimally 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 Minced Meat and Carrot Contain Allergens?
No known major allergens
Which Diets Is Baked Cauliflower with Minced Meat and Carrot Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Cauliflower with Minced Meat and Carrot Fat Profile
SATURATED
5.5g
MONOUNSATURATED
6.5g
POLYUNSATURATED
1.38g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.