Creamy Cauliflower Enchiladas

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Vegetarian or Not, You’ll Love these Cauliflower Enchiladas

I’m all for quick and easy meals that can be made at the last minute. This enchilada fits right in to that! This enchilada in a creamy cauliflower sauce is a tasty treat without many ingredients. Using no oil or butter keeps it lighter too.

Cauliflower is a natural to add to any Mexican recipe.  After trying the Cauliflower Vegetarian Enchiladas, it sounded interesting to try one that was strictly cauliflower. I’m seriously hooked on cauliflower since I started experimenting with it in recipes. Like spinach, my other vegetable obsession, it blends beautifully when added to most anything.

Since I use it so often now, when I get a cauliflower I clean and divide it right away. Then it’s ready in smaller baggies to be grated, chopped, or cut to serve raw with dip.

I used the microwave for cooking this time, and my lovable Ninja Master Prep Professional to puree half the cauliflower for the sauce. That part only took only seconds. It is a basic sauce, but tastes delicious with the cheese, chile and onions too. For this one I didn’t even add spinach–that may be a first.

If you prefer to use the stovetop, sauté the minced garlic in oil, then add the pureed sauce to it. Of course you can add in any of your favorite veggies and seasonings too, including enchilada sauce. The cauliflower sauce provides plenty of moisture.  While enchilada sauce isn’t needed, it will add a nice spicy flavor. Hot sauce can do that too if you like.

You can combine the cauliflower bites with the sauce and the cheese, mixing the whole thing together before dividing. Any extra sauce can be poured over each.

Of course, anything goes into an enchilada. You can add peppers, chicken or meat, any of your favorite ingredients. You can use more of less of any ingredient too. My personal favorite will  always include spinach and onion with the cauliflower.

Recipes like this one are so adaptable. Using low fat milk and low fat cheese doesn’t lessen the flavor while it does make them even healthier.

Every time I try a new recipe including cauliflower I am pleasantly surprised, like my first experiment with Bean Burritos with  Cauliflower. Whether cut into small bites or riced with a grater or a food processor, it provides more bulk to what you are fixing, it stretches the meal, and provides nutrients you wouldn’t otherwise be eating. It has become a challenge to fit into every recipe I make!


Creamy Cauliflower Enchiladas

Serves: 2

  • 3 cups cauliflower, broken into bite sized pieces
  • 2 cloves garlic, finely minced
  • 2 to 3 green onions, sliced
  • ¼ cup diced green chiles
  • ½ cup fresh chopped cilantro
  • ¼ cup milk
  • ½ to 1 cup shredded cheese, I use low fat Mexican blend
  • ½ can enchilada sauce, optional
  • 4 flour tortillas
  • ¼ cup cilantro, chopped
  1. Cook cauliflower in microwave for 6 to 7 minutes, stirring once or twice.
  2. Remove ½ to a bowl.
  3. Stir in green chiles and ⅔ of the green onion, then set aside.
  4. Place the remaining cauliflower in a blender with salt, pepper and milk.
  5. Blend thoroughly until you have a creamy mixture. If you don't have a food processor or blender, you can mash this portion, then add a little less milk and blend.
  6. In a hot skillet, sprayed with pan spray, lightly sauté garlic, then add cream sauce to the mix, heating through. If not using pan spray, use ½ teaspoon olive oil.
  7. On tortillas, sprinkle cheese to taste.
  8. Scoop a portion of the cauliflower, diced chili and onion mixture on each tortilla.
  9. Pour some of the cauliflower sauce over each.
  10. Roll up snuggly and place in baking pan, sprinkle additional cauliflower puree or enchilada sauce on top, then sprinkle with cheese.
  11. Bake until cheese is melted, about 20 minutes.



Merry Citarella, often writing as Merrci, writes on a wide range of topics. Recently relocated to the Oregon Coast in the northwest United States, she frequently writes travel features on the beautiful Pacific Northwest. She specializes in health and aging, Alzheimer’s Disease, food, lifestyle, and book reviews. For more information you can see her on The Writers’Door. You can read more articles here or at her websites Alzheimers HQ and Simple Living Ideas


Author: Jackie Jackson

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  1. Thank you Giovanna! Hope you try them.

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