This Curried Cauliflower Chickpea Casserole features simple ingredients and bold flavors for a plant-based dish the whole family will love! With minimal prep time, it’s quick to make and loaded with protein and fiber. Vegan option, too!
Crazy for Cauliflower Casserole
We love a good casserole recipe around here! Not only are they easy to prepare, but made in one dish, they’re also a breeze to clean up.
Plus, they’re so versatile! From options like our gluten-free teriyaki chicken casserole to green chile breakfast egg casserole, and this cauliflower bake, there’s something for everyone.
Loaded with flavor, nutrients, and plant-based protein, this recipe is one of our go-to meals when we need something that will satisfy a crowd without breaking the bank. With a quick cook time and a total time of under an hour, it’s so good even the meat lovers won’t be able to resist!
Prepare a big batch to keep on hand, and enjoy quick, delicious meals throughout the entire week.
Ingredients You’ll Need
Below is an overview of the ingredients needed to make this loaded cauliflower casserole bake. Be sure to scroll down to the recipe card below for the complete details and nutrition information including calories, carbohydrates, protein, etc.
- Chickpeas – Use canned chickpeas. Just be sure to rinse and drain them well first!
- Cauliflower – Use pre-chopped cauliflower florets, or chop a head of cauliflower yourself. Just be sure to keep the florets on the smaller side to ensure even cooking.
- Olive Oil – This adds flavor and healthy fats and helps create a beautiful golden exterior.
- Seasonings – Curry powder, minced garlic or garlic powder, salt, black pepper, and smoked paprika create a savory flavor with just a hint of heat.
- White Rice – Use pre-cooked white rice such as Jasmine or Basmati rice.
- Frozen Peas – This is optional but is a great way to add nutrients, fiber, and plant-based protein.
- Cheese or Dairy-Free Alternative– We use feta and parmesan cheese to create a cheesy cauliflower casserole. However, you could use nutritional yeast if preferred to keep this cauliflower bake dairy-free.
- Toppings – Add fresh herbs and lemon slices for a pop of color and vibrant flavor that balances out the savoriness of the dish.
How to Make Curried Cauliflower Chickpea Bake
- Prepare. Before you begin, preheat your oven, and grease a rimmed baking sheet or large casserole dish with nonstick cooking spray.
- Season. Add the chickpeas and cauliflower to a large bowl, and toss with the oil and seasonings. Then, spread the mixture in an even layer in the prepared baking dish.
- Roast. Transfer the mixture to the oven, and roast until the cauliflower and chickpeas are fork tender and golden.
- Prepare the rice. While the ingredients bake, prepare the rice according to the package instructions and steam the vegetables.
Prep Tip – To prevent dryness, use freshly steamed rice, and toss it with a little olive oil before combining it with the casserole.
- Combine. Remove the baking dish from the oven, and reduce the temperature. Add the cooked rice and peas to the dish, if using. Then, add a drizzle of oil, and toss to combine.
- Bake. Transfer the mixture back to the oven, and bake again until the cauliflower floret are tender and cooked through.
- Garnish. Drizzle the dish with extra oil, and add a garnish of fresh herbs or lemon slices. Season to taste, and enjoy.
Flavor Variations
- Low-Carb – To make this recipe low-carb-friendly, swap out the white rice with cauliflower rice instead. Just make sure to bake it first to get some of the water out and prevent the recipe from becoming soggy.
- Seasonings – Feel free to use store-bought curry powder. Or, make your own by combining ½ teaspoon ground cumin, ¼ teaspoon chili flakes (omit for nightshade-free), ⅛ teaspoon turmeric, ¼ teaspoon ground coriander, and ⅛ teaspoon black pepper. You can also experiment with different herbs and spices to make the recipe your own.
- Swap the Cheese – Mix and match different cheeses such as sharp cheddar cheese or Monterey jack cheese for a completely new flavor profile in this cheesy cauliflower bake.
- Vegan Option – To keep this cauliflower bake recipe plant-based, omit the feta and parmesan, or use dairy-free alternatives like vegan cheese sauce, gluten-free tempeh, sprouted tofu, nutritional yeast, or store-bought plant-based feta.
- Veggies – If you want even more nutrients, feel free to mix in any extra veggies you have on hand. Broccoli, peppers, and carrots will all taste great! Potatoes would also taste great.
- Protein – Amp the protein by including tempeh, shredded chicken, ground turkey, beef, or crumbled bacon.
- Toppings – For extra flavor and texture, try sprinkling gluten-free panko bread crumbs on top during the last few minutes of baking.
More of Our Favorite
Gluten-Free Cauliflower Recipes
Common Questions
Sure, just make sure to thaw and drain it first! Otherwise, your curried cauliflower bake is likely to become soggy.
Cauliflower has a high water content. Therefore, when it bakes, and overbakes, it releases some of that water, causing your recipe to become soggy.
Store leftovers in an airtight container in the refrigerator for up to five days. Reheat in the microwave, a skillet over medium heat, or in the oven just until warmed through.
Yes, once cooled, leftovers can be transferred to an airtight container and frozen for up to three months. Thaw in the fridge overnight before warming.
Curried Cauliflower Bake with Chickpeas Recipe
- Total Time: 40 to 45 minutes
- Yield: 4 1x
- Diet: Gluten Free
Description
Prepare this curried cauliflower bake with chickpeas using simple ingredients for a quick and easy recipe full of flavor, nutrients, and plant-based protein!
Ingredients
- 15 ounce canned chickpeas, drained
- 16 ounces or 4 cups cauliflower florets (~1 small cauliflower head)*
- 3 Tablespoon light olive oil, divided
- 1 to 1 ½ teaspoon curry powder (see notes)
- 1 teaspoon minced garlic or 1 teaspoon garlic powder
- ½ teaspoon kosher salt
- ½ teaspoon black pepper
- ¼ teaspoon smoked paprika
- 2 ½ to 3 cups cooked white rice (see notes for substitutes)
- 1 cup frozen peas (or peas and carrot mix) – optional for extra plant based protein
- 4 to 6 ounces feta, diced
- ¼ to ⅓ cup Parmesan cheese or nutritional yeast
- Optional Toppings – fresh herbs, lemon slices
Instructions
- Preheat the oven to 400 F. Spray a sheet pan or large casserole dish with nonstick cooking spray.
- In a large bowl, toss together the chickpeas, cauliflower, 2 Tablespoons oil, curry powder, garlic, salt, black pepper, and paprika. Pour onto the prepared sheet pan and spread out evenly.
- Place the cauliflower chickpea mixture in the oven for 15 to 20 minutes or until the cauliflower and chickpeas are tender and golden. While the cauliflower is cooking, prepare the rice and steam the vegetables according to package instructions.
- Once the cauliflower and chickpeas are cooked, remove the pan from the oven and reduce the temperature to 350F. Add the cooked rice and optional peas to the pan, drizzle with 1 Tablespoon olive oil and toss to combine with the cauliflower and chickpeas.
- Evenly place the diced feta on top then sprinkle with parmesan. Return to the oven and bake for an additional 15 to 20 minutes at 350 F or until the cauliflower floret are tender and cooked through.
- If desired, drizzle with extra olive oil and garnish with fresh herbs or lemon slices before serving. Season to taste
- Store in the fridge in an airtight container for up to 4 days or freeze for up to 3 months.
Notes
Substitute Tips – To make homemade curry powder combine ½ teaspoon ground cumin, ¼ teaspoon chili flakes (omit for nightshade free), ⅛ teaspoon turmeric, ¼ teaspoon ground coriander and ⅛ teaspoon black pepper. For a lower carb vegetarian option, substitute peas for baby spinach and rice for cauliflower rice. For vegan options, omit the feta and Parmesan or use dairy free alternatives such as vegan cheese sauce, tempeh, tofu, nutritional yeast or store bought plant based feta.
Prep Tips – Be sure to keep the cauliflower florets on the smaller side, so they bake evenly. To prevent dryness, use freshly steamed rice and toss with a little olive oil before combining with the casserole. If you’re using cauliflower rice, bake the cauliflower rice ahead of time for 15 minutes at 400 F, then serve with cauliflower and chickpea bake (versus combining the two and baking) to avoid soggy cauliflower rice,
- Prep Time: 10 minutes
- Cook Time: 30 to 35 minutes
- Category: dinner
- Method: oven
- Cuisine: American
Nutrition
- Serving Size:
- Calories: 435
- Sugar: 6 g
- Sodium: 583.8 mg
- Fat: 18.6 g
- Saturated Fat: 6.1 g
- Carbohydrates: 54.9 g
- Fiber: 6.5 g
- Protein: 13.6 g
- Cholesterol: 25.3 mg
Can you elaborate on the curry substitution for nightshade free?
Sure! You can swap out the curry for just 1 tsp cumin or I did try out a curry spice blend recipe you can easily adjust. 1/2 tsp ground cumin + 1/4 tsp chili flakes (omit for nightshade free), 1/8 tsp turmeric, 1/4 tsp ground coriander, 1/8 tsp black pepper.
This recipe can out to be delicious! I am gluten free and dairy free and I am so happy to have found this website that provide the tools to eat healthy. Thank you
Welcome, Carmen! So glad you are here! Glad to hear the recipe was a success!
Made this tonight for my family (including a 2-year old). We all loved it! It’s a bit plain on its own, but delicious when jazzed up with toppings (parmesan, lemon, pine nuts + chili, making it a bit Italian),
Love those toppings! Great choices! So glad you and your family loved this Katie!
this works for me, thank you, chickpeas and cauliflower are part of my regular diet and it’s always nice to have another recipe, make ahead is great too, so much appreciated
So glad to hear that Sabrina! You’re welcome!
I love a good meal prep, and this is so good! The nutritional yeast adds that tasty cheesy flavor!
Meal prep is such a life-saver, right?! Yes, I love that about nutritional yeast too! Glad you enjoyed this Katie!
This is really delicious!! Can’t wait to make it again!
awesome! so glad!
I love all your recipes! Everything always turns out delicious!
Ohhh, thank you Laura!! 🙂
This made such a great and hearty lunch! So satisfying!
Thank you! Glad you enjoyed it!
so healthy & delicious!
Totally! Thank you, Lisa!
I made this with cauliflower and broccoli and it was incredible! I love this so much and will definitely make this again soon.
Good idea adding in some broccoli! Glad you enjoyed this Lauren!