This low-carb, gluten-free, and lightened-up lasagna uses cauliflower noodles in place of traditional lasagna pasta.

a slice of cauliflower lasagna on a white plate and garnished with fresh basil

I’m really excited to share this cauliflower pasta recipe with you today. I’ve been wanting to try it for a while now, and of course, I made it on one of the hottest days we’ve had in San Diego. With the oven working hard, the house became really, really hot. But when I cut out the first slice and saw all that melted cheese, it was worth it.

The inspiration for this cauliflower lasagna comes from The Iron You, though I made my own version. His version is a little fancier, even making his own cauliflower bechamel sauce. Mine is a much more basic, quick, and easy American-style lasagna.

a close-up photo of a slice of cauliflower lasagna being lifted out of the baking dish

Ingredients

  • Riced cauliflower florets
  • Large eggs
  • Olive oil
  • Diced onion
  • Lean ground beef
  • Tomato sauce
  • Italian seasoning
  • Salt and pepper
  • Shredded mozzarella cheese
  • Shredded Parmesan cheese

Cauliflower: To rice the cauliflower, run the florets through a food processor until it becomes coarse crumbs about half the size of a grain of rice.

Eggs: These bind the dough to make the cauliflower noodles.

Beef: I use lean ground beef, so the lasagna isn’t greasy. You can also use lean ground turkey or chicken.

Seasonings: You can use Italian seasoning or a mix of dried herbs like parsley, thyme, and basil. You could also use fresh herbs if you prefer.

Recipe Tips

You will need to prepare the priced cauliflower first, and there are two ways to do it. You can steam it or microwave wave it and then wring out the moisture. I’ve shared both methods in the recipe card at the end of the post.

Once you’ve made the cauliflower noodle mixture, you will need to bake it. The easiest way to do this is to line a baking sheet with parchment paper and then pour the mixture on top.

Once the cauliflower mixture is baked, you can slice it into wide strips. You will layer these with the sauce and cheese when you assemble the lasagna.

a process photo showing the cauliflower dough rolled out on a baking sheet

I layered mine based on my family’s preferences. Obviously, you can follow your own family’s recipe and style. My siblings and I have always preferred meat, lots of mozzarella cheese, tomato sauce, and no ricotta. I have shared my easy lasagna meat sauce, but you can use your favorite sauce and just make the cauliflower noodles using the recipe I’ve provided.

Once you’ve assembled the lasagna, it doesn’t need long to bake. Since everything is already cooked, you’re basically just heating it all the way through – so it only needs about 10 to 15 minutes to bake.

Cauliflower Noodles Texture

The cauliflower noodles obviously don’t taste like traditional pasta. They don’t have a bounce or chew to them. So if you’re the kind of person who really looks forward to eating the noodles in lasagna, then this might not be for you.

Even though the texture is different, they do provide a solid yet soft base for layering. When eaten together, it’s actually quite hard to tell that you’re eating cauliflower. It just tastes like the noodles are softer than usual.

a close-up photo of cauliflower lasagna in a baking dish

More Low Carb Pasta Substitutes

cauliflower lasagna
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Cauliflower Noodles Lasagna

This low carb, gluten-free and lightened up lasagna uses cauliflower noodles in place of traditional lasagna pasta. 
Like other cauliflower bread recipes, you will need to cook and then completely dry out the cauliflower before you bake and cool the "noodles". I've detailed two ways to prepare the cauliflower in the instructions. You can read more about how to prepare cauliflower for these types of recipes in my Cauliflower Breadsticks post.
Servings: 4
Prep Time: 30 minutes
Cook Time: 45 minutes
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Ingredients

  • 5 cups packed riced raw cauliflower, to rice the cauliflower, run it through a food processor until it becomes coarse crumbs about half the size of a grain of rice
  • 2 large eggs
  • 1 tbsp olive oil
  • 1/2 cup diced raw white onions
  • 1 lb low fat ground beef
  • 13 oz crushed tomatoes
  • 1 cup tomato sauce
  • 1 tsp Italian herb seasoning
  • salt and pepper to taste
  • 2 cups shredded mozzarella cheese
  • 1/4 cup shredded parmesan cheese

Instructions
 

Prepare the Cauliflower

  • Steam Method: You can briefly steam the cauliflower until it's cooked, and then wring the cauliflower dry in small batches, with the help of a cheesecloth or similar towel or cloth. 
    Microwave Method: Instead of steaming, you can cook the cauliflower in the microwave in intervals until it dries out. For this method, cook cauliflower in microwave for about 2 minutes in a very large microwave-safe bowl. You want the bowl to be very large so you can spread out the cauliflower. Once cooked, place it back into the microwave and cook it in 2-minute intervals. After every 2 minutes, pause, stir and mix so the cauliflower evenly heats, and then put it back in the microwave again. Stopping every 2 minutes will also prevent any cauliflower from burning. Continue this process until the cauliflower becomes dry and clumpy. It will take approximately 16 minutes to cook the cauliflower this way, depending on the type of microwave you have.
  • Once cauliflower is dried out, place into a bowl and allow to cool for a few minutes. Then add in eggs. Stir and mix until everything is completely combined.
  • Line a large baking sheet with parchment paper. (In the photos above, I used a Silpat mat, but I actually found it easier to remove the cauliflower with parchment paper.) Pour cauliflower batter onto parchment paper and use a spatula to spread out until it forms a 9.5 x 11 inch rectangle that is approximately 1/2 inch thick.
  • Preheat oven to 450F. Cook cauliflower noodles in oven for about 18-20 minutes or until top is golden brown and dry to the touch. Allow cauliflower noodles to cool. Slice cauliflower noodles into three strips that are approximately 9 inches by 3.5 inches.  Use a thin-edged spatula (like a cookie spatula), to carefully get under the cauliflower noodles and help release them from the parchment paper.

Make the Lasagna

  • In a large frying pan, add olive oil and bring the pan to medium heat on the stove. Once oil is hot, add in onions and cook until tender. Add in ground beef and cook until meat is done. Stir in crushed tomatoes, tomato sauce, and herb seasoning. Add salt and pepper if needed.
  • Preheat oven to 375F.  In a 9 x5 inch loaf pan, add a thin layer of ground beef sauce. Layer one of the cauliflower noodles on top. Add a thicker layer of ground beef sauce. Sprinkle 3/4 cup shredded mozzarella cheese across ground beef. Add the second cauliflower noodle. Repeat with ground beef and cheese. Layer the final cauliflower noodle. Add another thin layer of ground beef. Add remaining mozzarella cheese and parmesan cheese.
  • Place lasagna into the oven and cook for about 10-15 minutes, until cheese is bubbly and melted. Garnish with fresh basil if desired. Slice and serve while warm.

Notes

 
 
Serving: 1slice, Calories: 445kcal, Carbohydrates: 22.9g, Protein: 45.8g, Fat: 20.2g, Saturated Fat: 9.1g, Sodium: 664.7mg, Fiber: 7.4g, Sugar: 10.5g, NET CARBS: 16
The nutrition information provided are only estimates based on an online nutritional calculator. This is not a comprehensive list of all the nutrients in the recipe (i.e., does not include vitamins, cholesterol, etc). I am not a certified nutritionist. Please consult a nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.
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