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Baked cauliflower with mozzarella Calories
Low-carb baked dish with protein and calcium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked cauliflower with mozzarella (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 10.1 g of carbs, 12.8 g of protein, 13.3 g of fat and 3.8 g of fiber. Its 44.1 mg of Vitamin C covers 49% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Baked cauliflower with mozzarella Nutrition Facts
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
10.1g
· 4% DV
Protein
12.8g
· 26% DV
Fat
13.3g
· 17% 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 19% · Protein 24% · Fat 57%
Baked cauliflower with mozzarella nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 13.3 g | 17% |
| Saturated fat | 7.38 g | 37% |
| Trans fat | 0.22 g | |
| Sodium | 446 mg | 19% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 3.8 g | 14% |
| Protein | 12.8 g | 26% |
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 mozzarella?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 212 kcal |
| 1 piece (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (diced) | 140 g | 165 kcal |
| 1 piece (large) | 220 g | 260 kcal |
| 1 serving (large) | 280 g | 330 kcal |
| 2 cup (diced) | 280 g | 330 kcal |
| 1 piece (jumbo) | 320 g | 378 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Baked cauliflower with mozzarella
How do you make baked cauliflower with mozzarella?
Cut cauliflower into bite-sized florets, toss with olive oil and seasonings, and spread them in a single layer on a baking tray. Roast until tender and browned, then add mozzarella near the end so it melts without overbrowning.
How do you get baked cauliflower with mozzarella crispy instead of soggy?
Dry the cauliflower thoroughly after washing and leave space between the florets. A crowded tray traps steam and makes the dish soft; adding mozzarella near the end also helps keep excess moisture from pooling around the cauliflower.
Should you boil cauliflower before making baked cauliflower with mozzarella?
No, boiling is not necessary. Roast the florets raw for better browning and a firmer texture. If you prefer them very soft, briefly steam them first, then drain and dry them well before adding oil and baking.
When should you add mozzarella to baked cauliflower with mozzarella?
Add the mozzarella during the last 8–10 minutes of baking. Putting it in at the start can leave it overbrowned or greasy, while adding it near the end gives you a melted topping with lightly golden spots.
Can you make baked cauliflower with mozzarella using frozen cauliflower?
Yes, frozen cauliflower works, but it releases more water as it cooks. Thaw it completely, drain it, and pat it dry before roasting; spread it out well so it browns rather than steams.
Can you prepare baked cauliflower with mozzarella ahead of time?
Yes, you can cut and season the cauliflower ahead and keep it covered in the refrigerator. For the best roasted texture, dry off any moisture before baking and wait to add the mozzarella until the final part of cooking.
How should you store and reheat leftover baked cauliflower with mozzarella?
Refrigerate cooled leftovers in a covered container and eat them within 3–4 days. Reheat them in the oven to bring back some browning; freezing is possible, but thawed cauliflower may be softer and release extra moisture.
What seasonings go well with baked cauliflower with mozzarella?
Garlic, black pepper, paprika, and dried oregano all pair well with baked cauliflower with mozzarella. A little lemon juice or fresh parsley added after baking brightens the rich, melted cheese without masking the cauliflower.
What can you serve with baked cauliflower with mozzarella?
Serve baked cauliflower with mozzarella with a crisp salad, grilled chicken, or roasted fish. For a meat-free meal, pair it with lentils or beans; a simple tomato sauce also complements the browned cheese and mild cauliflower.
Is baked cauliflower with mozzarella a healthy meal?
It can be a nourishing side or light main dish: cauliflower provides vegetables, while mozzarella adds protein and calcium. The amount of added oil and cheese affects how rich it is, so serve it with salad or another vegetable for balance.
Baked cauliflower with mozzarella Vitamins & Minerals
Vitamins
Vitamin C
44.1mg · 49% DV
B12
0.68µg · 28% DV
B2
0.32mg · 25% DV
Vitamin K
26.64µg · 22% DV
Minerals
Phosphorus
238mg · 34% DV
Calcium
281mg · 28% DV
Sodium
446mg · 19% DV
Selenium
10µg · 18% DV
Potassium ⭐
446mg · 13% DV
Baked cauliflower with mozzarella Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked cauliflower with mozzarella
To burn the 212 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 mozzarella?
Baked cauliflower with mozzarella is a simple oven dish made by baking cauliflower florets with mozzarella until the vegetable is tender and the cheese melts. It is a flexible home-cooking combination rather than a dish tied to one specific culinary tradition. The cauliflower has a mild, slightly nutty flavour, while the mozzarella adds a creamy, stretchy finish.
Serve it as a vegetarian main with a green salad, or alongside another main at lunch or dinner. It is relatively low in carbohydrates and provides some protein and fibre; each 100 g contains 5.6 g of carbohydrate. For a lighter version, use oil sparingly and let the cauliflower’s own flavour come through with herbs or black pepper.
How Nutritious Is Baked cauliflower with mozzarella?
Nutrient density
High
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 mozzarella 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 mozzarella Contain Allergens?
Contains these allergens:
Which Diets Is Baked cauliflower with mozzarella Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked cauliflower with mozzarella Fat Profile
SATURATED
7.38g
MONOUNSATURATED
3.78g
POLYUNSATURATED
0.59g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.