Cauliflower Pumpkin Casserole

Cauliflower Pumpkin Casserole

Try this inventive Cauliflower Pumpkin Casserole instead of plain old (and not-so-good for you) mac and cheese or cheesy potatoes au gratin.

It has some of our favorite flavors of both dishes, but in a much healthier all-veggie casserole.

The combination of roasted cauliflower, which gets nutty and sweet as it cooks, and a creamy cheddar cheese and pumpkin sauce gives it all the comfort of a cheesy casserole without the fat!

3.96 from 93 votes

Cauliflower Pumpkin Casserole

Try this inventive Cauliflower Pumpkin Casserole instead of plain mac and cheese or cheesy potatoes au gratin.

Course Side Dish
Cuisine American
Prep Time 10 mins
Cook Time 48 mins
Total Time 58 mins
Servings 6 servings, about ¾ cup each
Calories 83 kcal
Author Beachbody


  • 1 large cauliflower, cut into florets
  • Nonstick cooking spray
  • Sea salt (or Himalayan salt) and ground white pepper (to taste; optional)
  • ¾ cup unsweetened almond milk
  • cup shredded sharp cheddar cheese
  • ½ cup pure pumpkin puree
  • 1 tsp. Dijon mustard
  • ¼ cup whole-wheat panko breadcrumbs


  1. Preheat oven to 425° F.
  2. Place cauliflower on baking sheet that has been lightly coated with spray. Season with salt and pepper if desired.

  3. Bake for 24 to 28 minutes, or until golden brown. Set aside.
  4. While cauliflower is cooking, bring almond milk to a boil in medium saucepan over medium-high heat, stirring frequently. Reduce heat to medium-low.

  5. Add cheese, pumpkin, and mustard; cook, stirring frequently, for 3 to 4 minutes, or until well blended.
  6. Add cauliflower; mix well.
  7. Pour cauliflower minute into 8 x 8-inch casserole dish that has been lightly coated with spray.
  8. Top with bread crumbs.
  9. Bake for 18 to 20 minutes, or until hot and bubbly.

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Cauliflower Pumpkin Casserole
Amount Per Serving (1 serving)
Calories 83 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 1g 5%
Cholesterol 6mg 2%
Sodium 173mg 7%
Total Carbohydrates 11g 4%
Dietary Fiber 4g 16%
Sugars 3g
Protein 5g 10%
* Percent Daily Values are based on a 2000 calorie diet.

P90X/P90X2 Portions
½ Protein
½ Vegetable

P90X3 Portions
½ Carb
½ Protein

Body Beast Portions
1½ Vegetable
1 Protein

Container Equivalents
1 Green
½ Blue

2B Mindset Plate It!
Makes a great veggie side as part of lunch or dinner.

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