Roasted Cauliflower Skillet Pie

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I love this as a main dish, smaller portions as a side dish, or a snack. When reheating, place a slice in toaster oven and toast for 2-3 minutes.

Further Food Nutritionist Commentary:

Cauliflower, and other cruciferous vegetables, contains a compound called sulforaphane that, when combined with another potent compound in turmeric - one of the main ingredients in curry powder - has been shown to prevent prostate cancer. Sulforaphane is also linked to reducing risk of breast cancer, lowering blood pressure and improving kidney function. Cauliflower and turmeric are both great sources of antioxidants, and one serving of this recipe has 167% of the RDI of vitamin C!

Using millet and buckwheat flours adds essential minerals, fiber, and iron, while keeping the recipe gluten-free!

By Casey Giltner, Nutritionist
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Roasted Cauliflower Skillet Pie

  • Prep Time: 10-15 mins
  • Cook Time: 1 hour 30 mins
  • Servings: 4

Ingredients

1 medium cauliflower (trimmed and finely chopped)

1 medium onion (sliced)

4 tablespoons grapeseed or olive oil (divided)

1 1/2 teaspoons salt (divided)

¾ cup millet flour

¼ cup buckwheat flour

1 ½ cups unsweetened coconut milk

1 tablespoon curry powder*

 

*can use any spice blend you like.

Instructions

  1. Heat oven to 400 degrees F.
  2. Put vegetables in roasting pan, drizzle with 1 tablespoon of the oil, 1/2 teaspoon of the salt and toss together.
  3. Spread into single layer and roast until tender and nicely browned, tossing with a spatula halfway through, for a total of 20-30 min.
  4. While cauliflower roasts, put flour into a mixing bowl.
  5. Whisk in coconut milk and remaining teaspoon of salt, mixing until smooth batter forms, then set aside.
  6. When cauliflower is finished roasting, sprinkle with curry powder and mix well.
  7. Fold cauliflower into batter.
  8. Pour remaining oil into 10 inch oven-proof skillet and put in oven.
  9. Wait a couple of minutes for oil to get hot, then carefully remove pan, pour in vegetable batter, spread it into an even layer and return skillet to oven.
  10. Bake for 1 hour, or until pie is well browned, firm and crisp around edges.
  11. Let rest for a couple of minutes before turning it out onto a plate or cutting board and cutting into wedges.
Heat oven to 400 degrees F. Put vegetables in roasting pan, drizzle with 1 tablespoon of the oil, 1/2 teaspoon of the salt and toss together. Spread into single layer and roast until tender and nicely browned, tossing with a spatula halfway through, for a total of 20-30 min. While cauliflower roasts, put flour into a mixing bowl. Whisk in coconut milk and remaining teaspoon of salt, mixing until smooth batter forms, then set aside. When cauliflower is finished roasting, sprinkle with curry powder and mix well. Fold cauliflower into batter. Pour remaining oil into 10 inch oven-proof skillet and put in oven. Wait a couple of minutes for oil to get hot, then carefully remove pan, pour in vegetable batter, spread it into an even layer and return skillet to oven. Bake for 1 hour, or until pie is well browned, firm and crisp around edges. Let rest for a couple of minutes before turning it out onto a plate or cutting board and cutting into wedges.

Nutrition Information

Per Serving:  Calories: 304; Total Fat: 16g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 949mg; Potassium: 759mg; Carbohydrate: 38g; Fiber: 9g; Sugar: 7g; Protein: 8g
Nutrition Bonus:   Iron:14%; Calcium: 6%; Vit A: 1%; Vit C: 167%

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4 thoughts on “Roasted Cauliflower Skillet Pie

  1. Mackenzie

    Although this recipe doesn’t use many ingredients, it’s still incredibly flavorful!! I swapped out chickpea flour for the buckwheat and millet for an added kick of protein. Highly recommend for an easy weekday meal.

    Reply
  2. Saima Ahmed

    I’m a huge fan of cauliflower but never thought about turning it into a pie. This recipe was honestly DEELISH (not to mention healthy)! Definitely recommend this to anyone looking for a healthy & creative dish.

    Reply
  3. Kristen

    This is an amazing and creative combination of ingredients! I swear it tastes like breakfast hash browns but so much healthier. A def must try!

    Reply
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