Salmon Cauliflower Casserole is a delicious pasta-free dish that combines seafood and vegetables in a luscious white sauce for a hearty yet low-carb meal option your whole family will love. This method of cooking is similar to my potatoes au gratin and is cheesy, low-carb, and made without pasta.
Made of flaky salmon cubes and crisp-tender cauliflower florets in a herb-infused creamy cheese sauce baked until gooey and golden! It is an all-in-one dish that is done in just 45 minutes.
If you love one-pot casserole dishes, you might also want to try easy recipes like lazy cabbage roll casserole, chicken broccoli rice casserole, and cheesy green bean casserole with bacon. They are all perfect as standalone meals or as a side dish for holidays and celebrations.
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Why It's Yummy
- An easy seafood casserole recipe. You can make the cheese sauce while the cauliflower florets are in the pot. It will only take you 15 minutes to have everything in the casserole ready for the oven!
- A healthy, low-carb dish. This is the perfect dish if you are looking for a healthy and satisfying meal on a keto diet. Salmon is considered a part of heart heart-healthy diet, with protein, omega-3 fatty acids and vitamins. Use a low-carb flour alternative to get the carb count even lower.
- Amazing flavors. The combination of buttery tender salmon, nutty cauliflowers, and a luxurious and indulgent cheese sauce creates a delightful flavor combination and velvety texture that enhances the overall enjoyment of each bite. Everything is made from scratch and no need for canned soup.
- Versatile. You can easily swap the type of protein, veggie, herbs, and cheese depending on what you like or have. Use chicken instead of salmon, broccoli instead of cauliflower, and any type of melty cheese you prefer! Just have fun with it.
- Perfect for any occasion. This easy dish can be made for a simple weekday dinner but would also be a big hit at potlucks and parties.
Ingredients
My few comments on the ingredients + don't forget to read the Tips section!
The full recipe and ingredients can be found in the recipe card below this post.
- Cauliflower florets- I prefer using fresh but frozen florets will also work.
- Salmon filets - diced into 1-inch bite-size pieces. I recommend using fresh salmon instead of frozen or canned ones. You can also use tuna in this recipe or try tomato tuna casserole instead.
- Flour - use gluten-free or low-carb flour blend if needed. This will thicken the sauce and give it a better consistency.
- Parmesan - I like using freshly grated parmesan from the block instead of the ready-packed pre-grated ones which have preservatives like potato starch and natamycin to prevent them from clumping. Using fresh parmesan will give you a smoother cheese sauce for sure.
- Milk - you can use full fat or low fat, whatever you prefer. Full-fat milk will give you a thicker consistency but if you are looking into reducing the fat content, opt for low-fat milk.
- Heavy cream - with at least 35% fat. This is the key to making your roux rich and creamy. You can also use half-and-half if that is what you have.
- Lemon juice - will brighten the sauce with its fresh zesty taste. Lemon and seafood pair perfectly!
- Dill - we used fresh chopped dill to give the dish a fresh, citrus-like taste.
- Nutmeg - adds a nutty, sweet, and woody flavor.
- Salt and black pepper to taste.
Instructions
Prep the oven and casserole. Preheat your oven to 400°F (200°C). Grease a baking dish with a capacity of 1 to 1.5 liters (1.5-2-quart casserole dish) using butter or oil.
Prepare the vegetables. Fill a pot with water and bring it to a boil. Add the cauliflower florets and simmer on medium-low heat for 4-5 minutes. Then, drain the cauliflower and set it aside.
Make the roux. In a skillet, melt butter and add flour. Whisk them together. Gradually stir in the milk and heavy cream in batches, creating a roux while whisking.
Ensure that the mixture becomes smooth and free of lumps. Season the roux with salt, black pepper, and nutmeg. Mix until well combined, and then add lemon juice. Whisk the roux until it thickens.
Make the cheese sauce. Remove the roux from the heat and stir in Parmesan cheese and dill. Continue stirring until the cheese is fully incorporated into the sauce.
Assemble. Pour ¼ cup of the sauce into the base of the dish. Arrange the cauliflower florets and salmon cubes in the dish. Pour the remaining sauce over the cauliflower and salmon.
Bake. Bake in the preheated oven for 30 minutes until the top turns golden brown. If the top begins to brown too much, cover the dish with foil. Once done, serve and enjoy your meal.
- OPTIONAL TOPPING: You can also add a crunchy topping with crushed crackers or cornflakes just like I did with my ham and potato casserole or million dollar chicken casserole.
Recipe Troubleshoot
Why are the broccoli florets soggy instead of crisp-tender?
- They are overcooked. When cauliflower is boiled too long, it becomes mushy and loses its crisp texture. Just cook until they are a bit tender but still crisp.
- Using frozen florets. These contain more moisture compared to fresh ones. If you are using them, make sure to thaw and drain them thoroughly before using them.
- Not drying them. Brocollo releases water when cooked. To prevent sogginess, drain them first and pat the pieces down with a dry towel to remove excess liquid.
Why is my cheese sauce clumpy?
A clumpy cheese sauce can result from a variety of factors, but the most common reasons include:
- Adding the cheese while the roux is cooking. Cheese contains proteins that can become overly tight and clump together when exposed to high heat. That is why we added them when the roux was removed from the heat.
- Using Pre-Shredded Cheese. Pre-shredded cheese often contains anti-caking agents to prevent clumping in the package. However, these agents can affect the smoothness of your sauce. Using freshly shredded cheese usually yields a creamier result.
- Not Stirring Constantly. Stirring the cheese sauce constantly while adding the cheese ensures an even distribution and helps prevent clumping. Gradually adding small amounts and stirring continuously allows for better incorporation.
Tips
- Cut the cauliflower into equal florets so they cook evenly.
- Use a fork to pierce a floret to test its texture. Remember that they will cook further in the oven so do not over-boil them!
- Let the salmon cauliflower bake rest before serving. Let it rest for a few minutes after removing it from the oven helps the flavors meld.
- If you are trying to hide the veggies to get the kids to eat salmon bake, you can chop them smaller. However, instead of boiling, you can steam them instead so they do not become mushy.
- I don't recommend using canned salmon as this will affect the texture and quality of the dish. Use fresh salmon filets whenever possible.
Serving Suggestions
- Enjoy this Salmon Casserole with a nice side salad: green salad, chopped cucumber salad, sweet potatoes or roasted veggies on the side.
- They would also go great with slices of garlic bread, cornbread, or any type of crusty bread to mop all the sauce off the plates with! If you are feeding a hungry crowd, serve it with duchess potatoes, mashed potatoes, steamed or boiled rice, or over pasta.
Freezing And Storing Instructions
- To Store. Let the salmon gratin cool completely before storing. Place in a airtight container or cover the casserole with foil and store in the fridge for 2-3 days. This casserole is delicious whether served freshly made or enjoyed the next day!
- To Freeze. Use airtight, freezer-safe containers or heavy-duty aluminum foil to wrap the casserole tightly. Do not keep it in the freezer for more than 2 to 3 months.
- To Reheat. If frozen, let it thaw in the fridge overnight. You can reheat using the microwave in short intervals or using the oven using a moderate temperature (around 350°F or 175°C).
Substitutions and Variations
- Use other herbs and spices. Aside from nutmeg and dill, you can use fresh chives, thyme, rosemary, oregano, and some paprika.
- Make it spicy. Add some jalapenos, red chili flakes, hot sauce, or chili powder if you want to give the salmon bake a touch of heat.
- Cheese options. Aside from parmesan, other melty cheeses like mozzarella, Colby jack, cheddar cheese, Swiss, and Gruyère. You can also try a combination of these to give the cheese sauce more depth of flavor.
- Fresh Vegetables. Using other types of cruciferous veggies like broccoli and Brussels sprouts will work. You can also add more vegetables to boost the nutritional value of this recipe. Leeks, spinach, arugula, zucchini, and red bell pepper would be great!
- Salmon noodle casserole. If you don't mind the carbs you can experiment by adding your favorite noodles. For this, you'll have to double the sauce, cook the pasta al dente, then drain before adding to the sauce mixture.
- Instead of making the sauce from scratch, you can also use about 1-2 cups of cream of celery soup or cream of mushroom soup, or make this simple chicken soup that I've used in many recipes (Iess sodium or homemade if possible).
More Delicious Salmon Recipes
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Recipe
Cauliflower Salmon Casserole
INGREDIENTS
- 1 pound cauliflower florets
- 8 ounce salmon fillet (diced into 1 inch cubes)
- 3 tablespoons butter
- 3-4 tablespoons flour (use gluten free flour blend if needed)
- ⅓ cup parmesan (grated)
- 1 cup milk (full fat or low fat preferred)
- 1 cup heavy cream (at least 35% fat)
- 1 tablespoon lemon juice
- 1 tablespoon fresh dill (chopped)
- A pinch of nutmeg
- kosher salt to taste
- black pepper to taste
INSTRUCTIONS
- Prep the oven and casserole. Preheat your oven to 400°F (200°C). Grease a baking dish with a capacity of 1 to 1.5 liters using butter or oil.
- Prepare the vegetables. Fill a pot with water and bring it to a boil. Add the cauliflower florets and simmer on medium-low heat for 4-5 minutes. Then, drain the cauliflower and set it aside.
- Make the roux. In a skillet, melt butter and add flour. Whisk them together. Gradually stir in the milk and heavy cream in batches, creating a roux while whisking.
- Ensure that the mixture becomes smooth and free of lumps. Season the roux with salt, black pepper, and nutmeg. Mix until well combined, and then add lemon juice. Whisk the roux until it thickens.
- Make the cheese sauce. Remove the roux from the heat and stir in Parmesan cheese and dill. Continue stirring until the cheese is fully incorporated into the sauce.
- Assemble. Pour ¼ cup of the sauce into the base of the dish. Arrange the cauliflower florets and salmon cubes in the dish. Pour the remaining sauce over the cauliflower and salmon.
- Bake. Bake in the preheated oven for 30 minutes. If the top begins to brown too much, cover the dish with foil. Once done, serve and enjoy your meal.
NOTES
- To Store. Let the salmon gratin cool completely before storing. Place in a lidded container or cover the casserole with foil and store in the fridge for 2-3 days.
- To Freeze. Use airtight, freezer-safe containers or heavy-duty aluminum foil to wrap the casserole tightly. Do not keep it in the freezer for more than 2 to 3 months.
- To Reheat. If frozen, let it thaw in the fridge overnight. You can reheat using the microwave in short intervals or using the oven using a moderate temperature (around 350°F or 175°C).
PRIVATE NOTES
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)
Julia | The Yummy Bowl
delicious way to enjoy fresh salmon with this creamy veggie casserole!