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Healthy Cauliflower Stuffing – The Real Food Dietitians


This veggie-packed healthy Cauliflower Stuffing features all of the flavors of traditional bread stuffing but it won’t leave you feeling stuffed. It’s the perfect allergy-friendly side dish for holiday meals and like other stuffings, the flavor is even better the next day.

Everyone is Welcome at Our Table

It’s no secret that we have an incredible love of sharing food and connecting over meals, especially during the holidays when we come together with family and friends, old and new. Now aside from the usual family dynamic stressors, we realize that for many, food can be a significant source of stress, too.

With all the diets, allergies, preferences, and sensitivities that guests bring to the table, it’s hard to find a dish that can please them all. We know you can relate so that’s why we put a delicious low-carb twist on our popular Sweet Potato Unstuffing – so everyone can dig in and pile their plates high.

Not only is this low-carb Cauliflower Stuffing allergy-friendly (no gluten, grains, dairy, soy, eggs), but it’s vegan and Whole30-friendly, too. Nut allergy? No problem, swap the pecans out for some pumpkin seeds or leave them out entirely.

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Healthy Cauliflower Stuffing Ingredients

  • Brussels sprouts 
  • Riced cauliflower – Use fresh, not frozen) Look for riced cauliflower or ‘cauliflower rice’ in the produce section of your local store or make your own using our How to Make Cauliflower Rice tutorial
  • Carrots
  • Celery 
  • Mushrooms – White or cremini mushrooms will work. But feel free to use your favorite. 
  • Onion
  • Garlic
  • Apple – Any apple will work but we like Honeycrisp, Pink Lady, Gala, and Braeburn apples for this dish
  • Oil – We recommend using olive oil or avocado oil
  • Thyme – Use fresh or dried
  • Rosemary – Use fresh or dried
  • Sage – Use fresh or dried
  • Dried cherries or cranberries – 
  • Pecans – Replace the pecans with pumpkin seeds (pepitas) for a nut-free option or leave them out if desired
  • Salt and Pepper

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How to Make Healthy Cauliflower Stuffing

Step 1: Preheat the oven to 375℉.

Step 2: Combine all of the ingredients (except dried fruit and pecans) in a greased 9×13-inch baking dish. Toss until everything is mixed well. Cover baking dish tightly with foil.

Step 3: Bake, covered, for 30 minutes. Remove foil, stir, then bake for an additional 10-15 minutes longer or until vegetables are tender. Taste and season with additional salt and pepper as desired. Stir in dried fruit and toasted pecans just before serving.

Can I make this cauliflower dressing ahead of time?

You sure can! If there’s anything we love, it’s making your life in the kitchen easier. This dish may be made up to 2 days in advance and reheated by placing it with a few tablespoons of water or broth in a slow cooker set to LOW, stirring occasionally until warmed through (or place baking dish, covered with foil, into a 350℉ oven until heated through). Reserve the dried fruit and nuts to be added just before serving.

Alternatively, you can combine all of the vegetables together and store them in a large zip-top bag or another container with a lid in the fridge for up to 2 days. When it’s time to cook, transfers the veggies to a baking dish and proceed with the recipe as written.

Healthy Cauliflower Stuffing Helps You Leave Room for Pie

Because we know you want a dab of this and a dab of that all the way down the buffet line, we kept this veggie-packed low-carb Cauliflower Stuffing nice and light so you’ll have plenty of room for pie.

We also kept it simple – just one dish required and it can be made up to 2 days in advance and reheated when it’s time to eat.

More Holiday-Perfect Side Dishes You’ll Love

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Let’s Get Cookin’

Healthy Cauliflower Stuffing

  • Author: Jessica Beacom
  • Prep Time: 20 mins
  • Cook Time: 40 mins
  • Total Time: 1 hour
  • Yield: Serves 8 (Makes 8 1-cup servings) 1x
  • Cuisine: Whole30, Vegan, Paleo

Ingredients

  • 2 cups Brussels sprouts, quartered (about 8 oz.)
  • 16 oz. riced cauliflower (fresh, not frozen)
  • 2 medium carrots, chopped
  • 2 celery ribs, sliced
  • 16 oz. cremini mushrooms, sliced
  • 1 small yellow onion, chopped
  • 3 cloves garlic, minced
  • 1 medium apple, cored and diced
  • 3 Tbsp. olive or avocado oil
  • 1½ tsp. fresh thyme (or ½ tsp. dried)
  • 1½ tsp. fresh rosemary, minced (or 1 tsp. dried, lightly chopped, or crushed)
  • 1½ Tbsp. fresh sage, minced (or ¾ tsp. dried)
  • ¾ tsp. salt
  • ½ cup dried cherries or cranberries*
  • ⅓ cup pecans, chopped and toasted (optional, omit for nut-free)
  • Salt & black pepper, to taste

Instructions

  1. Preheat oven to 375℉.
  2. Combine all of the ingredients (except dried fruit and pecans) in a greased 9×13-inch baking dish. Toss until everything is mixed well.
  3. Cover baking dish with foil.
  4. Bake, covered, for 30 minutes. Remove foil, stir, then bake for an additional 10-15 minutes longer or until vegetables are tender.
  5. Taste and season with additional salt and pepper as desired. Stir in dried fruit and toasted pecans just before serving.

Notes

*Use no-sugar-added dried cranberries for Whole30

NOTE: This dish may be made up to 2 days in advance and reheated by placing it with a few tablespoons of water or broth in a slow cooker set to LOW, stirring occasionally until warmed through (or place baking dish, covered with foil, into a 350℉ oven until heated through. Reserve dried fruit and nuts to be added just before serving.

Nutrition

  • Serving Size: 1 cup
  • Calories: 137
  • Sugar: 6g
  • Sodium: 262mg
  • Fat: 9g
  • Carbohydrates: 13g
  • Fiber: 4g
  • Protein: 4g

 

 

 

 


All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

 

About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She’s been described as a ‘real food evangelist’ and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.





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