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• My Cauliflower Lasagna Has All The Cozy Layers You Crave In A Lighter Package
• Ingredients & Substitutions
• How To Make Cauliflower Lasagna
• My Recipe Tips
• Cauliflower Lasagna Recipe card
• Meal Prep Options
• Recipe Reviews

My Cauliflower Lasagna Has All The Cozy Layers You Crave In A Lighter Package

This cauliflower lasagna is a lot like my zucchini lasagna and eggplant lasagna , but easier because you don’t have to alternate layers. I actually made this one first, way back in 2016, and it’s still one of my favorite comfort meals. It’s also similar to my cauliflower baked ziti , but a few tweaks give it a totally different vibe. Here’s what makes this version special:

• All the flavors of classic lasagna – Cauliflower makes a perfect stand-in for noodles here, but otherwise you’ve got the usual, cozy lasagna layers: meat marinara, creamy ricotta, and melty mozzarella. You won’t miss the pasta at all!
• Quick to assemble – Unlike traditional lasagna recipes, you don’t need to stack multiple layers here. My cauliflower lasagna is faster, easier, and just as delicious.
• Perfect for make-ahead meals – You can prep the components in advance or assemble the whole thing and bake it later. It reheats beautifully and makes weeknight dinners so much easier.
• Lighter comfort food – This dish tastes cheesy and hearty, but it’s also low carb, gluten-free, and packed with veggies and protein. It can be a one-pan meal all by itself, or round it out with my artichoke salad , Caprese salad , or low carb dinner rolls .

If you’re craving something cozy and cheesy that also makes you feel good, grab a casserole dish and make this cauliflower lasagna with me!

“I made this the other day, and it came out delicious! It’ll be one of my go-to recipes. I love lasagna and can’t have the pasta, so this was an excellent substitute.”

-Susana

More Reviews

Ingredients & Substitutions

Here I explain the best ingredients for my cauliflower lasagna recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Cauliflower – Cut a whole head into bite-sized florets, or if you want to save time, pre-cut cauliflower works.
• Ground Beef – I usually go with beef because it adds the richest flavor, but ground turkey, chicken, pork, or even Italian sausage all work great here.
• Aromatics – Both onion and garlic ! Freshly minced garlic has the best flavor, but a teaspoon of the jarred kind will do in a pinch.
• Marinara Sauce – My homemade marinara (with crushed tomatoes) works perfectly here, but your favorite store-bought version is fine too (I love this brand ). If you use plain tomato sauce, add extra garlic and a few Italian herbs to build flavor.
• Cheeses – A blend of ricotta and grated parmesan cheese for the creamy layer, plus shredded mozzarella cheese for that melty finish. You can also swap in cottage cheese or farmer’s cheese instead of ricotta, but I recommend blending them first for a smooth consistency.
• Egg – To bind the ricotta and parmesan mixture. You can omit this if you need an egg-free version.
• Fresh Basil – For the meat sauce, plus more for a pop of freshness and color over the cauliflower lasagna. If you don’t have fresh, a tablespoon of dried basil works for the meat.
• Olive Oil , Sea Salt, & Black Pepper – For sauteing and simple seasoning. I sometimes swap avocado oil for olive oil, which works just as well for roasting.

How To Make Cauliflower Lasagna

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Roast the cauliflower. Toss the florets with the olive oil, salt, and pepper, then spread in an even layer on a baking sheet . Roast until golden and tender.
2. Cook the onions and beef. Heat olive oil in a large skillet , and sauté the onion until it starts to soften. Add the ground beef. Season with salt and pepper and cook, breaking it apart with a spatula, until browned.
3. Stir in the garlic, marinara sauce, and fresh basil. Simmer to blend the flavors.
4. Mix the cheeses. Meanwhile, in a medium bowl, combine the ricotta, parmesan, and egg until smooth and creamy.

1. Assemble the cauliflower lasagna. Add layers of cauliflower into a baking dish, spoon the meat sauce on top, then add dollops of the ricotta cheese mixture and spread gently. Finish with shredded mozzarella on top of the cheese mixture.
2. Bake until hot and bubbly. If you want th cheese more browned, you can do that under the broiler for a couple minutes at the end. I highly recommend a sprinkle of fresh basil leaves before serving!

My Recipe Tips

• Make sure the cauliflower roasts long enough to cook off any extra moisture. If it’s underdone, it can make the dish watery once baked. Using a thicker marinara sauce also helps.
• Save time by prepping components at the same time. I like to roast the cauliflower while the meat sauce cooks, then mix up the cheese filling as the sauce finishes. Once everything’s ready, just layer and bake.
• Sometimes, I start with a thin layer of sauce on the bottom of the baking dish before adding the cauliflower. It helps prevent sticking and gives the bottom of the lasagna a little extra flavor.
• Add the ricotta layer in small dollops. I usually make a 3×3 grid, then spread it out gently. This helps avoid mixing into the meat layer.
• Add the fresh basil only the minute you serve. It tends to brown from the heat of the melted cheese, so it’s best to eat immediately.
• If you’re picturing cauliflower lasagna noodles as full sheets, you can make them using my cauliflower pizza crust recipe . Personally, I think roasting the cauliflower tastes just as good, and it’s much easier.
• Want to add extra vegetables? Bell peppers and spinach work perfectly here. Just sauté them with the onion before adding the meat sauce, or layer sauteed spinach right between the sauce and ricotta for a little extra color and nutrition.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Cauliflower:

• 1 head Cauliflower (cut into florets) ▢
• 2 tbsp Olive oil ▢
• 1/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Meat Sauce:

• 1 tbsp Olive oil ▢
• 1/2 large Onion (chopped) ▢
• 1 lb Ground beef ▢
• 1 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 2 cloves Garlic (minced) ▢
• 1 1/2 cups Marinara sauce ▢
• 1/4 cup Fresh basil (chopped or cut into ribbons) ▢

Cheeses:

• 8 oz Ricotta cheese ▢
• 1/3 cup Grated parmesan cheese ▢
• 1 large Egg (optional) ▢
• 1 cup Mozzarella cheese (shredded) ▢
• 1/4 cup Fresh basil (chopped or cut into ribbons) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C). Line a medium baking sheet with parchment paper.
2. In a large bowl, toss the cauliflower with 2 tablespoons of olive oil and 1/4 teaspoon each of salt and pepper. Spread on the baking sheet in a single layer. Roast for 25-30 minutes , flipping halfway through, until golden brown.
3. Meanwhile, heat the remaining tablespoon of olive oil in a large skillet over medium heat, until shimmering. Add the onion and cook for 5-8 minutes , until starting to brown.
4. Add the ground beef. Break up with a spatula or meat chopper , and season with the remaining 1 teaspoon of salt and 1/4 teaspoon of pepper. Cook for 8-10 minutes , breaking apart with a spatula, until browned.
5. Stir in the garlic, marinara sauce, and 1/4 cup fresh basil. Cook for 2 minutes , then remove from heat.
6. In a medium bowl, stir together the ricotta cheese, grated parmesan cheese, and egg, until smooth.
7. When the cauliflower is done roasting, transfer it to a 9×9 inch (23×23 cm) baking dish . Pour the meat sauce over the cauliflower and spread evenly. Dollop the ricotta cheese mixture over the meat sauce (I do 9 dollops) and spread gently. Sprinkle shredded mozzarella cheese on top.
8. Bake the cauliflower lasagna for 10-15 minutes , until hot and bubbly. If you like, you can place the pan under the broiler for 1-2 minutes at the end to brown the cheese. Top with more fresh basil right before serving.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1/6 of the entire pan

• Tips: Check out my recipe tips above to help you get the best texture and easy assembly.
• Storage & meal prep: I have several meal prep options here .
• Note on nutrition info: The nutrition values may vary a bit depending on the brand of marinara sauce you use.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Cauliflower Lasagna

Meal Prep Options

• Store leftovers: The cauliflower lasagna keeps in an airtight container in the fridge for 3-4 days.
• Meal prep the layers: You can roast the cauliflower, prep the cheese mixture, and make the meat sauce ahead of time, then store them separately in the fridge for up to 3 days. When you’re ready, just assemble and bake.
• Meal prep the entire casserole: Assemble the entire cauliflower lasagna in advance, cover it, and refrigerate until you’re ready to bake. This is my favorite option for easy weeknight dinners.
• Freeze: It freezes really well for up to 3 months. You can freeze it before baking or after it’s cooked and cooled. If frozen unbaked, thaw overnight before baking, or bake straight from frozen — just know it will take a little longer to heat through.
• Reheat: Warm in the oven for 15-20 minutes at 350 degrees F, until heated through. For single servings, microwave for about 1-2 minutes for an easy, cozy lunch.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Cauliflower Lasagna

My cauliflower lasagna has all the cheesy, meaty flavor you love, with cauliflower in place of noodles. A veggie-packed, low carb dinner!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/cauliflower-lasagna/

Ingredients

Cauliflower:

• 1 head Cauliflower (cut into florets)
• 2 tbsp Olive oil
• 1/4 tsp Sea salt
• 1/4 tsp Black pepper

Meat Sauce:

• 1 tbsp Olive oil
• 1/2 large Onion (chopped)
• 1 lb Ground beef
• 1 tsp Sea salt
• 1/4 tsp Black pepper
• 2 cloves Garlic (minced)
• 1 1/2 cups Marinara sauce
• 1/4 cup Fresh basil (chopped or cut into ribbons)

Cheeses:

• 8 oz Ricotta cheese
• 1/3 cup Grated parmesan cheese
• 1 large Egg (optional)
• 1 cup Mozzarella cheese (shredded)
• 1/4 cup Fresh basil (chopped or cut into ribbons)

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C). Line a medium baking sheet with parchment paper.
2. In a large bowl, toss the cauliflower with 2 tablespoons of olive oil and 1/4 teaspoon each of salt and pepper. Spread on the baking sheet in a single layer. Roast for 25-30 minutes , flipping halfway through, until golden brown.
3. Meanwhile, heat the remaining tablespoon of olive oil in a large skillet over medium heat, until shimmering. Add the onion and cook for 5-8 minutes , until starting to brown.
4. Add the ground beef. Break up with a spatula or meat chopper , and season with the remaining 1 teaspoon of salt and 1/4 teaspoon of pepper. Cook for 8-10 minutes , breaking apart with a spatula, until browned.
5. Stir in the garlic, marinara sauce, and 1/4 cup fresh basil. Cook for 2 minutes , then remove from heat.
6. In a medium bowl, stir together the ricotta cheese, grated parmesan cheese, and egg, until smooth.
7. When the cauliflower is done roasting, transfer it to a 9x9 inch (23x23 cm) baking dish . Pour the meat sauce over the cauliflower and spread evenly. Dollop the ricotta cheese mixture over the meat sauce (I do 9 dollops) and spread gently. Sprinkle shredded mozzarella cheese on top.
8. Bake the cauliflower lasagna for 10-15 minutes , until hot and bubbly. If you like, you can place the pan under the broiler for 1-2 minutes at the end to brown the cheese. Top with more fresh basil right before serving.

Maya’s Recipe Notes

Serving size: 1/6 of the entire pan

• Tips: Check out my recipe tips above to help you get the best texture and easy assembly.
• Storage & meal prep: I have several meal prep options here .
• Note on nutrition info: The nutrition values may vary a bit depending on the brand of marinara sauce you use.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)