This dairy free alfredo casserole was a winner! I used to make low-fat alfredo sauces out of skim milk and low-fat cheese and they just never turned out right. I had made a decent one with cauliflower and cheese but my new challenge this time was doing it without cheese.
This is where nutritional yeast comes in and let me tell you – I’m gonna have fun with that stuff. Cheesy sauces galore! It gave it just the right flavor and the cauliflower was a good consistency too. I can’t take credit for it though – since it was new to me I followed a recipe from The Endless Meal
I made this dish with chicken broccoli alfredo and green bean casserole in mind. I guess it’s kind of a hybrid since the sauce isn’t TOO cheese-flavored. It reminds me of both. But that’s why I chose green beans, mushrooms, and broccoli as the main veggies. I threw kale in because I had some that was going bad…I do that a lot.
This dish is not hard to make and it’s a good low-carb choice if you need it. If you need the carbs it would be great with rice or quinoa (or whole wheat pasta if you’re into that).
Casseroles are awesome because you can cook a large one and have enough for the week. They’re also pretty basic – I cook everything separate and then throw it all in, topped it with bread crumbs and extra sauce, then baked it until everything is heated through and the bread crumbs are crispy.
I have leftover sauce so today I’m making a spaghetti squash alfredo with it! It might be really soon that I get tired of chicken and turkey…but what else can ya do when you have such a tight grocery budget? A new client of mine actually sorta convinced me yesterday to try doing more meatless meals. She went vegan by cutting back on meat/animal products just a little at a time. I don’t want to go vegan or even vegetarian completely, but I could see some health benefits and HUGE financial benefits coming from incorporating more meatless meals. I’ll keep you all posted on that…
Dairy Free Chicken Alfredo Casserole
For the Casserole
- 3 lbs chicken breast cubed
- 1 lb green beans cut short
- 8 oz mushrooms
- 1/2 cup breadcrumbs whole wheat*
For the Sauce (adapted from The Endless Meal)
- 3 cups cauliflower (1 medium head)
- 3 cloves garlic
- 1 cup water or broth
- 1/2 tbsp lemon juice
- 1 tbsp nutritional yeast more to taste
- 1 tsp olive oil
- salt to taste
For the Casserole
Heat a little oil in a large skillet over medium-high heat
Season chicken with salt and pepper. Add to the skillet and cook through - abut 5 minutes each side. Move the pinker ones around to the center of the pan if needed. Preheat oven to 350 degrees.
While chicken cooks, use another medium skillet to sautee green beans and mushrooms in a little oil
Blend up your sauce (see below)
When everything is ready, mix chicken, vegetables and sauce together in a large baking dish. Top with a little more sauce, and a light layer of breadcrumbs.
Bake at 350 for 15-20 minutes or until breadcrumbs have crisped up.
For the Cauliflower Alfredo Sauce**
Chop cauliflower into florets. Place in microwave safe bowl with a few tbsp of water. Cover and steam for about 5 minutes.
Place cauliflower in a blender or food processor and process until a cauliflower rice is made
Add the water/broth, oil, nutritional yeast, and additional seasonings
Blend until smooth and creamy!
* I make my own whole wheat bread crumbs - freeze all your bread butts or forgotten slices that are about to expire. When you have a large enough collection, pulse them in a blender, add oil and whatever spices you want (I make some plain and some with italian seasoning), then bake in the oven at 250 degrees, on a foil-lined baking sheet for about 10 minutes, check on them often to ensure they aren't burning. **Unlike the original recipe, I didn't use onion in my sauce because I didn't have one and this idea was spur-of-the-moment. I also didn't use soy sauce because I thought that might be strange...can't knock it till you try it I guess.