• 1 head of cauliflower, destemmed and cut into florets
  • 1 Tablespoon olive oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/3 cup skim milk
  • 6 oz. fat free Greek yogurt
  • 2 Tablespoons Dijon mustard
  • 2 cloves of garlic, minced
  • 1 ½ lb chicken breast, cooked and shredded or cubed
  • 12 oz. deli ham, chopped
  • 1 ¼ cup shredded Swiss cheese, divided into ¾ cup and ½ cup


Preheat oven to 450 degrees F. Prepare a 9×13 inch casserole dish as well as a baking sheet with a light spray of olive or canola oil spray. In a large bowl, toss the cauliflower with oil. Season with salt and black pepper. Roast in the preheated oven for about 30 minutes, until golden on the edges. Meanwhile, in a large bowl, stir together milk, Greek yogurt, Dijon mustard, minced garlic, and ¾ cup shredded cheese. Stir in the shredded chicken and chopped ham. When the cauliflower is done, remove from the oven and reduce the oven temperature to 400 degrees F. Stir the cauliflower into the bowl. Transfer the casserole mixture to the prepared 9×13 casserole dish. Top with ½ cup shredded cheese. Bake for 10 minutes, until the cheese is melted and golden, and the casserole is bubbly.


Calories 204
Fat 8.5g
Saturated Fat 3.8g
Polyunsaturated Fat 0.6g
Monounsaturated Fat 3.7g
Cholesterol 61.1mg
Sodium 456.1mg
Potassium 100.4mg
Potassium 4.9mg
Carbohydrate 1.4g
Fiber 2.5g
Sugar 2.5g
Protein 26g

Makes 10 servings
Serving size: 1/10 recipe

Recipe adapted from Wholesome Yum