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Baked cauliflower with kashar cheese Calories
Oven-baked cauliflower topped with kashar cheese, offering fiber, 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 kashar cheese (180 g) has 202 calories. That works out to 112 calories per 100 g. It contains 11 g of carbs, 12.2 g of protein, 12.8 g of fat and 4.1 g of fiber. Its 44.3 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 kashar cheese Nutrition Facts
Selected: 1 serving (medium) · 180 g
202
KCAL / 180G
Carbs
11g
· 4% DV
Protein
12.2g
· 24% DV
Fat
12.8g
· 16% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 23% · Fat 56%
Baked cauliflower with kashar cheese nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 7.38 g | 37% |
| Trans fat | 0.22 g | |
| Sodium | 446 mg | 19% |
| Total carbohydrate | 11 g | 4% |
| Fiber | 4.1 g | 15% |
| Protein | 12.2 g | 24% |
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 kashar cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 202 kcal |
| 2 tablespoon (grated) | 30 g | 34 kcal |
| 1 piece (small) | 70 g | 78 kcal |
| 100 g | 100 g | 112 kcal |
| 1 piece (medium) | 110 g | 123 kcal |
| 1 cup (chopped) | 140 g | 157 kcal |
| 1 serving (large) | 260 g | 291 kcal |
| 1 piece (whole) | 320 g | 358 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Baked cauliflower with kashar cheese
How do you make baked cauliflower with kashar cheese?
To make baked cauliflower with kashar cheese, cook cauliflower florets until just tender, drain them well, and arrange them in a baking dish. Cover with grated kashar and bake until the cheese melts and turns golden.
What is kashar cheese in baked cauliflower with kashar cheese?
Kashar is a Turkish cow’s-milk cheese with a mild, savory flavor that melts well. Fresh kashar gives baked cauliflower with kashar cheese a soft, stretchy topping, while aged kashar brings a sharper taste and browns readily.
Does cauliflower need to be boiled before making baked cauliflower with kashar cheese?
Usually, yes: briefly boiling or steaming the florets helps them become tender while the cheese browns. Stop cooking while they still hold their shape, then drain thoroughly so baked cauliflower with kashar cheese does not turn mushy.
How do you keep baked cauliflower with kashar cheese from getting watery?
Drain the cauliflower thoroughly and let steam escape before assembling baked cauliflower with kashar cheese. Overcooked florets release more moisture, so cook them only until just tender and avoid covering the dish while it bakes.
Can you use cheddar instead of kashar in baked cauliflower with kashar cheese?
Yes, cheddar can replace kashar in baked cauliflower, though the flavor will be sharper and less traditionally Turkish. Choose a cheese that melts well, and grate it yourself for an even, smooth topping.
How do you get a golden top on baked cauliflower with kashar cheese?
For a golden top, spread the grated kashar evenly and finish baked cauliflower with kashar cheese close to the oven’s upper heat. Watch it closely at the end, since melted cheese can go from browned to burnt quickly.
What can you serve with baked cauliflower with kashar cheese?
Serve baked cauliflower with kashar cheese with a crisp salad, plain yogurt, or a tangy tomato side to balance its rich topping. It also works alongside grilled meat or as a vegetarian main with a grain.
Can baked cauliflower with kashar cheese be made ahead?
Yes. Cook and drain the cauliflower ahead, then refrigerate it separately or already arranged in the baking dish. Add the kashar and bake just before serving for a fresher topping and better browning.
How long does baked cauliflower with kashar cheese last in the fridge?
Baked cauliflower with kashar cheese keeps for about three days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat.
Can you freeze baked cauliflower with kashar cheese?
Yes, but freezing can make the cauliflower softer and release moisture when thawed. Cool baked cauliflower with kashar cheese completely, seal it in a freezer-safe container, and reheat it thoroughly in the oven after thawing.
Baked cauliflower with kashar cheese Vitamins & Minerals
Vitamins
Vitamin C
44.28mg · 49% DV
B2
0.32mg · 25% DV
B12
0.58µg · 24% DV
Folate
88.2µg · 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 kashar cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked cauliflower with kashar cheese
To burn the 202 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 kashar cheese?
Baked cauliflower with kashar cheese is a simple oven dish made by roasting cauliflower and topping it with kashar, a Turkish cheese that melts into a savoury, lightly browned layer. The florets turn tender beneath the topping, while their edges may become golden. It’s a home-style preparation rather than a single fixed recipe, so the amount of cheese and seasoning can vary.
Serve it as a vegetable side with a main meal, or enjoy a portion on its own with salad for a lighter lunch. Cauliflower contributes fibre, while the cheese adds protein and calcium. For a lighter bake, use a little less cheese and oil; herbs or black pepper bring flavour without making the topping heavier.
How Nutritious Is Baked cauliflower with kashar cheese?
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 kashar cheese 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 kashar cheese Contain Allergens?
Contains these allergens:
Which Diets Is Baked cauliflower with kashar cheese 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 kashar cheese Fat Profile
SATURATED
7.38g
MONOUNSATURATED
3.42g
POLYUNSATURATED
0.68g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.