Cajun Cauliflower Tater Tot Casserole
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A creamy, cheesy casserole combining cauliflower, chicken, and shrimp with Cajun seasoning and a crispy breadcrumb topping. Hearty and warming, though not gluten-free as advertised.
We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 4- 3 cups cauliflower cut into small florets (290 grams)
- 6 tablespoons onion (diced)
- 3 tablespoons light cottage cheese
- 1 1/2 tablespoons garlic (minced)
- 1 large egg white
- 3/4 cup reduced-fat shredded cheddar cheese
- 1/2 cup plus 2 tablespoons gluten-free panko breadcrumbs
- 3 tablespoons fresh parsley (minced)
- Salt and pepper
- 1 tablespoon extra-virgin olive oil
- 1 red bell pepper (minced)
- 1/2 cup onion (diced)
- 1/3 cup celery (sliced)
- 1 tablespoon garlic
- 1 link andouille chicken sausage (sliced)
- 1 tablespoon plus 1/2 teaspoon Cajun seasoning
- 1 14.5-ounce can diced tomatoes
- 1 tablespoon tomato paste
- 2 bay leaves
- 1/2 cup cooked shredded chicken, such as leftover rotisserie chicken
- 1/2 cup raw shrimp
- 1 cup reduced-fat shredded cheddar cheese
- Fresh parsley (for garnish)
At a glance
PER SERVING · TIME 55M
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 15m
- Cook
- 40m
- Sodium
- 1159mg
- Total sugar
- 9g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 712mg
- Calcium
- 459mg
- Iron
- 2mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 15M
- SODIUM
- 1159MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.