This casserole tastes like jambalaya but is secretly loaded with veggies and protein for a gluten-free, Paleo-friendly meal the whole family will love!
I didn’t realize how much I liked Cajun food until I visited New Orleans. The week I spent there was filled with po’ boy sandwiches, oysters Rockefeller, and beignets. My waistline might have grown a bit—but so did my palate! When I came across this Cajun cauliflower casserole recipe at home, it tasted like I had been transported back to Bourbon Street amid the bustling nightlife and sweet sounds of jazz!
This recipe includes all the best parts of Cajun cuisine. You get the smoky depth of andouille sausage enhanced by bursts of tangy tomatoes and the robust complexity of Cajun seasoning. The cauliflower makes the dish heartier without being too carb-loaded, and the chicken and shrimp deliver extra pops of protein joy. Plus, it’s all underlined by the savory combination of bell peppers, onions, and celery.
Whether you’re new to Cajun flavors or well-versed in the vibrant tastes of Louisiana, you’ll love this easy, crowd-pleasing dish!
Is This Cajun Cauliflower Casserole Healthy?
This Cajun cauliflower casserole is a nutrient-dense, protein-packed meal with a generous serving of vegetables and lean proteins. It includes chicken, shrimp, and andouille sausage, making it a protein powerhouse that’ll help you feel deeply satisfied from a moderate portion. Veggies like cauliflower, tomatoes, onions, celery, and peppers provide fiber, vitamins, and antioxidants, while olive oil adds some heart-healthy fat. The cauliflower also takes the place of traditional grains, keeping the carb count low.
Overall, this is a healthy, hearty, and flexible dish that’s naturally dairy-free and gluten-free—so long as you make sure the sausage and broth aren’t hiding any gluten-containing additives. And if those ingredients and the canned tomato products you’re using are free of added sugars and preservatives, it’s also great for those following a Paleo diet. To make this casserole vegetarian-friendly, opt for vegetable broth and replace the animal proteins with mushrooms, cooked lentils, or this Roasted Chickpeas Recipe.
Cajun Vs. Creole: What’s The Difference?
Both these culinary traditions help define Louisiana’s rich food culture. But there are notable differences in their origins and defining characteristics. Here’s a quick breakdown of Cajun vs. Creole food:
Cajun cuisine comes from the descendants of French-speaking Acadians who traveled from Canada to settle in rural Louisiana. Their cooking is rustic, hearty, and resourceful, often built around one-pot meals and local ingredients. The foundation of Cajun cuisine is the so-called “holy trinity” of onions, bell peppers, and celery, often paired with bold seasonings and smoked meats like andouille sausage. Cajun food is known for being robust and well-seasoned, but not necessarily spicy.
Creole cuisine, on the other hand, developed in the city of New Orleans. It reflects a more cosmopolitan mix of French, Spanish, African, and Caribbean influences. Creole dishes are often more refined, use a wider variety of ingredients, and frequently feature tomatoes, butter, and a broader range of herbs and spices. Seafood is prominent in Creole cooking, and the dishes tend to have complex, layered flavors.
How Do I Store Leftovers?
Let leftover Cajun cauliflower casserole cool to room temp, then store it in an airtight container in the fridge for up to 4 days. This casserole also freezes well for up to 3 months. Thaw overnight in the fridge. Reheat individual servings in the microwave for 2 to 3 minutes, or warm larger amounts in a 350°F oven, covered, for 15 to 20 minutes until hot.
Serving Suggestions
This Cajun cauliflower casserole is a satisfying meal all by itself. But it also pairs nicely with a variety of sides, appetizers, and desserts. Keep the Louisiana vibes going by serving it alongside this smoky Collard Greens Recipe, some vegan and gluten-free Air-Fryer Okra, and the delightful Cajun staple that is Dirty Rice. Looking for something lighter? Start with a refreshing Cucumber Roll, continue with a flavorful side of Strawberry-Walnut Salad, and finish with Chocolate Crème Brûlée as a nod to Louisiana’s French roots.
Ingredients
- 2 tablespoons extra-virgin olive oil plus more for oiling the pan
- 1 1/2 cups onion roughly chopped, about half a large onion
- 1 tablespoon + 1 teaspoon garlic minced
- 1 tablespoon + 1 teaspoon Cajun seasoning
- 1 1/2 lbs cauliflower cut into bite-sized florets, about 7 cups
- 2 cans whole tomatoes (14 1/2 ounces each)
- 1/4 cup reduced-sodium chicken broth
- 1 tablespoon tomato paste
- 2 bay leaves
- 2 andouille sausage links thinly sliced
- 1 red pepper chopped
- 1 cup shredded chicken firmly packed
- 4 ounces raw fresh shrimp or thawed frozen shrimp
- 1/2 cup celery thinly sliced
- 1/2 teaspoon sea salt
- Generous pinch of pepper
- 1 whole egg
- 1 egg white
- Minced parsley for garnish
- Sliced green onion for garnish
Instructions
- Heat oven to 400°F degrees. Rub an 8×8-inch or 9×9-inch baking pan with olive oil.
- Heat the 2 tablespoons of olive oil in a large pan over medium-high heat.
- Add the onions, garlic, and Cajun seasoning. Cook until lightly golden brown, about 1 minute.
- Add the cauliflower florets to the pan and stir until the cauliflower is evenly coated in the spices.
- Add the cans of tomatoes, chicken broth, tomato paste, and bay leaves. Stir until well mixed. Bring the mixture rapidly to a boil, then reduce the heat to medium. Cover and simmer until the cauliflower is fork-tender, about 15-18 minutes.
- Uncover the pan, turn the heat to high, and boil until the liquid evaporates, about 8-9 minutes. Stir frequently to prevent burning the mixture.
- Transfer the mixture to a large food processor and process until smooth and creamy. Scrape mixture into a large bowl and place it in the freezer to quickly chill while you cook the sausage. (If you don't do this, it'll be too hot, and you might cook the eggs once you add them!)
- While the cauliflower chills, heat a large nonstick pan over medium/high heat. Add the sliced sausage and cook until golden brown, flipping once. This takes 1-2 minutes per side. Transfer to a paper-towel lined plate and blot off the excess grease.
- Take the cauliflower mixture out of the freezer. Stir in the cooked sausage, red peppers, shredded chicken, shrimp, celery, salt, and pepper until well mixed.
- In a separate small bowl, lightly beat the egg and egg white. Add eggs to the cauliflower mixture. Stir until evenly incorporated.
- Press the mixture into the prepared baking pan and spread out evenly. Cover and bake for 20 minutes. Uncover and bake an additional 25-30 minutes, until the top is lightly browned.
- Let cool for 10 minutes. Garnish with parsley and green onion. Serve immediately.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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