1 piece (medium) of Cauliflower Au Gratin (150 g) has 143 calories. That works out to 95 calories per 100 g. It contains 10.8 g of carbs, 6.5 g of protein, 8.4 g of fat and 3.5 g of fiber. Its 48 mg of Vitamin C covers 53% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Cauliflower Au Gratin?

Cauliflower Au Gratin is a baked dish of cauliflower florets covered in a creamy sauce, often made with béchamel and cheese, then topped with cheese and baked until golden. Gratin is a French-style preparation, but this comforting casserole is now familiar in home cooking well beyond France.

The cauliflower turns tender beneath the smooth sauce, while the top becomes bubbling and browned, giving each serving a soft centre and a lightly crisp finish. Serve it hot as a side with roast vegetables or a main course, or enjoy a portion on its own for a meat-free meal. It provides some fibre from the cauliflower, while the creamy, cheesy sauce makes it richer than a plain vegetable side. A fresh salad alongside helps balance the plate.

Cauliflower Au Gratin Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.2g

· 3% DV

Protein

4.3g

· 9% DV

Fat

5.6g

· 7% DV

Fiber

2.3g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 30% · Protein 18% · Fat 52%

Cauliflower Au Gratin Vitamins & Minerals

Vitamins

Vitamin C

32mg · 36% DV

Folate

55µg · 14% DV

Vitamin A

120µg · 13% DV

Vitamin K

16µg · 13% DV

Minerals

Sodium

290mg · 13% DV

Phosphorus

85mg · 12% DV

Calcium

110mg · 11% DV

Zinc

1mg · 9% DV

How Nutritious Is Cauliflower Au Gratin?

Nutrient density

Medium

55/ 100

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

48/ 100

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.

Cauliflower Au Gratin Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cauliflower Au Gratin

To burn the 95 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cauliflower Au Gratin 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 Cauliflower Au Gratin Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cauliflower Au Gratin 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

Cauliflower Au Gratin Fat Profile

SATURATED

2.8g

MONOUNSATURATED

1.7g

POLYUNSATURATED

0.25g

⚖️

Omega 6:3 ratio 3.6:1

Below the ideal 4:1 — a good omega balance.

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Foods Similar to Cauliflower Au Gratin

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18 kcal

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Mixed Green Salad

18 kcal

🫑

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31 kcal

🥄

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44 kcal

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20 kcal

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Potato Salad

110 kcal

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25 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Cauliflower Au Gratin

What is cauliflower au gratin?

Cauliflower au gratin is a baked dish of cauliflower covered in a creamy sauce and topped with cheese or breadcrumbs that brown in the oven. It is often served as a side, though a generous portion can also be part of a vegetarian meal.

How do you make cauliflower au gratin?

To make cauliflower au gratin, briefly cook the florets until just tender, drain them well, and arrange them in a baking dish. Cover with a creamy sauce, add grated cheese, and bake until the sauce bubbles and the top is golden.

Can you make cauliflower au gratin with frozen cauliflower?

Yes, frozen cauliflower works in cauliflower au gratin. Thaw it first and drain away excess water, or cook it briefly and drain it thoroughly; otherwise, the extra moisture can thin the sauce and leave the finished dish watery.

How do you keep cauliflower au gratin from becoming watery?

Drain cauliflower thoroughly before assembling cauliflower au gratin, since florets hold water after boiling or steaming. Let them release steam before adding the sauce, and avoid a very thin sauce. These steps help keep the cheese topping from sitting over a watery layer.

Can cauliflower au gratin be made ahead of time?

Yes, assemble cauliflower au gratin ahead and refrigerate it covered before baking. For the best texture, add the cheese topping just before it goes into the oven, and allow extra baking time if the dish is still cold from the refrigerator.

What is the difference between cauliflower au gratin and cauliflower cheese?

Cauliflower au gratin and cauliflower cheese are closely related: both pair cauliflower with a creamy, cheesy sauce. “Au gratin” emphasizes the browned top, which may include breadcrumbs, while cauliflower cheese usually refers more broadly to cauliflower baked in cheese sauce.

What goes well with cauliflower au gratin?

Cauliflower au gratin pairs well with a crisp green salad, roasted vegetables, or simply cooked chicken or fish. Since the dish is creamy and rich, fresh or lightly dressed sides balance it better than another heavy, cheese-based dish.

How should you reheat cauliflower au gratin?

Reheat cauliflower au gratin in the oven, covered loosely so the sauce warms without the top browning too quickly. Remove the cover near the end to crisp the cheese again. A microwave works for a quick portion, but the topping will stay softer.

Can you freeze cauliflower au gratin?

Yes, you can freeze cauliflower au gratin, although the sauce may separate slightly and the florets may soften after thawing. Cool it completely, store it airtight, and thaw it in the refrigerator before reheating in the oven.

Do you have to boil cauliflower before making cauliflower au gratin?

No, boiling is not essential for cauliflower au gratin, but the florets need to be partly cooked before baking. Steam them or roast them first instead; raw cauliflower can take longer to soften than the cheese topping needs to brown.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026