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Baked cauliflower with sauce Calories
Oven-baked cauliflower, typically with tomato or béchamel sauce
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked cauliflower with sauce (150 g) has 98 calories. That works out to 65 calories per 100 g. It contains 11.7 g of carbs, 4.1 g of protein, 4.1 g of fat and 3.6 g of fiber. Its 51 mg of Vitamin C covers 57% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Baked cauliflower with sauce Nutrition Facts
Selected: 1 serving (medium) · 150 g
98
KCAL / 150G
Carbs
11.7g
· 4% DV
Protein
4.1g
· 8% DV
Fat
4.1g
· 5% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 16% · Fat 37%
Baked cauliflower with sauce nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 11.7 g | 4% |
| Fiber | 3.6 g | 13% |
| Protein | 4.1 g | 8% |
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 sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 98 kcal |
| 1 slice (thick) | 50 g | 33 kcal |
| 1 piece (small) | 60 g | 39 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (small) | 100 g | 65 kcal |
| 1 piece (large) | 120 g | 78 kcal |
| 1 cup (medium) | 130 g | 85 kcal |
| 1 cup (large) | 200 g | 130 kcal |
| 1 serving (large) | 220 g | 143 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Baked cauliflower with sauce
How do you make baked cauliflower with sauce?
Baked cauliflower with sauce is made by arranging cauliflower florets in a baking dish, covering them with tomato sauce or béchamel, and baking until tender and browned. Parboiling the florets first helps them cook evenly, but drain them well so the sauce does not turn watery.
What sauce goes best with baked cauliflower with sauce?
Tomato sauce and béchamel are the classic choices for baked cauliflower with sauce. Tomato brings a tangy, lighter finish, while béchamel makes the dish creamy and rich. A little grated cheese on top works with either sauce if you want a browned crust.
Should you boil cauliflower before baking cauliflower with sauce?
Usually, yes: briefly boiling or steaming the cauliflower before baking helps it become tender without leaving the sauce undercooked. Stop while the florets are still slightly firm, then drain them thoroughly. You can skip this step if you prefer a longer bake and a firmer texture.
Why is my baked cauliflower with sauce watery?
Baked cauliflower with sauce turns watery when the florets hold excess cooking water or the sauce is too thin. Drain the cauliflower well and let steam escape before assembling the dish. Simmer a loose tomato sauce until thicker before pouring it over the florets.
Can you make baked cauliflower with sauce without béchamel?
Yes, baked cauliflower with sauce works well without béchamel. Use tomato sauce for a lighter, tangier version, or coat the florets with olive oil, herbs, and a little broth for a simpler bake. The sauce should not be so thin that it pools in the dish.
What should you serve with baked cauliflower with sauce?
Baked cauliflower with sauce pairs well with a crisp green salad, bread, or a simple grain such as rice. Since béchamel makes the dish rich, fresh or acidic sides balance it nicely; tomato-sauce versions also go well with a spoonful of yogurt.
How long does baked cauliflower with sauce keep in the fridge?
Baked cauliflower with sauce keeps for about three to four days in a covered container in the refrigerator. Cool it promptly rather than leaving it out for hours, and reheat only the portion you plan to eat so the cauliflower does not become overly soft.
Can baked cauliflower with sauce be frozen?
Yes, baked cauliflower with sauce can be frozen, though the cauliflower may soften and béchamel can become grainy after thawing. Cool the dish, pack it airtight, and thaw it in the refrigerator before reheating in the oven for a better texture.
Can you make baked cauliflower with sauce with frozen cauliflower?
Yes, frozen cauliflower works for baked cauliflower with sauce. Thaw it and drain away excess water first, or the sauce may become thin. Because frozen florets can already be soft, bake only until the sauce is hot and lightly browned.
How do you make vegan baked cauliflower with sauce?
Vegan baked cauliflower with sauce can use tomato sauce or a béchamel made with plant-based milk and oil instead of dairy. Check that any topping is dairy-free, or leave it off; herbs, breadcrumbs, or toasted nuts can add extra texture.
Baked cauliflower with sauce Vitamins & Minerals
Vitamins
Vitamin C
51mg · 57% DV
Vitamin K
27µg · 23% DV
B5
1.05mg · 21% DV
Folate
82.5µg · 21% DV
Minerals
Sodium
315mg · 14% DV
Manganese
0.24mg · 10% DV
Phosphorus
72mg · 10% DV
Potassium ⭐
315mg · 9% DV
Baked cauliflower with sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked cauliflower with sauce
To burn the 98 calories in 1 serving (medium) (150 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 sauce?
Baked cauliflower with sauce is made by roasting cauliflower florets and serving them with a sauce, often tomato-based or béchamel-style. It is an adaptable home-cooked vegetable dish: the seasoning and sauce vary, and the cauliflower can be baked until tender with lightly browned edges.
The sauce adds either a bright, savoury note or a richer, creamy finish. Serve it as a side with a main meal, or make it the centre of a simple vegetarian plate with grains or bread. At about 65 kcal per 100 g, cauliflower itself is fairly light and provides fibre; the finished dish’s richness depends largely on the sauce and added oil. For a lighter version, choose tomato sauce and use oil sparingly.
How Nutritious Is Baked cauliflower with sauce?
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 sauce 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 sauce Contain Allergens?
No known major allergens
Which Diets Is Baked cauliflower with sauce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ 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 sauce Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.05g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.