Cauliflower Nachos

5.0
(3)
3 Reviews

Indulge your nacho cravings with this healthy vegetarian nacho recipe that's loaded with vegetables (thanks in part to roasted cauliflower standing in for chips) and protein-packed beans, and has a lot more fiber than traditional nachos. These baked cauliflower nachos, piled with guacamole, melty cheese, fresh pico de gallo and avocado, are great as an appetizer or could be eaten as a light dinner.

By
Carolyn Casner
Carolyn Casner

Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website.

EatingWell's Editorial Guidelines
Updated on July 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Prep Time:
45 mins
Total Time:
45 mins
Servings:
4
Yield:
4 servings
Nutrition Profile:
Nut-Free Healthy Aging Low-Sodium Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free Low-Calorie
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Ingredients

  • 2 tablespoons grapeseed oil or avocado oil

  • ½ teaspoon chili powder

  • ½ teaspoon ground cumin

  • ½ teaspoon onion powder

  • 5 cups cauliflower florets, cut into 1/2-inch slices

  • ½ cup chopped tomato

  • ¼ cup chopped fresh cilantro

  • 2 tablespoons pickled jalapeño peppers

  • 2 tablespoons minced red onion

  • Pinch of salt

  • ½ cup canned refried beans

  • ¾ cup shredded Mexican cheese blend

  • 1 avocado, chopped

  • ½ cup finely shredded cabbage

Directions

  1. Preheat oven to 400 degrees F. Coat a large rimmed baking sheet with cooking spray.

  2. Combine oil, chili powder, cumin and onion powder in a large bowl. Add cauliflower and gently toss to coat. Arrange the cauliflower on the prepared baking sheet; bake until tender and starting to brown, 12 to 15 minutes. Remove the pan from the oven; top the cauliflower with beans, then sprinkle with cheese. Return to the oven and bake until the beans are heated through and the cheese has melted, about 3 minutes.

  3. Meanwhile, combine tomato, cilantro, jalapeños, onion and salt in a small bowl.

  4. Transfer the cauliflower slices a platter and top with the tomato mixture, avocado and cabbage.

    Cauliflower Nachos
Originally appeared: EatingWell.com, November 2017

Nutrition Facts (per serving)

288 Calories
21g Fat
18g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 serving
Calories 288
% Daily Value *
Total Carbohydrate 18g 7%
Dietary Fiber 8g 28%
Total Sugars 4g
Protein 11g 21%
Total Fat 21g 27%
Saturated Fat 6g 29%
Cholesterol 20mg 7%
Vitamin A 570IU 11%
Vitamin C 78mg 87%
Folate 132mcg 33%
Sodium 310mg 13%
Calcium 193mg 15%
Iron 2mg 9%
Magnesium 55mg 13%
Potassium 845mg 18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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