This spicy, cheesy cauliflower bake with black beans and rice is a flavorful, easy one pot meal! It comes together quickly in a large skillet – perfect for a family dinner or vegan meal prep.
Why we love this recipe
- One pot wonder: this cheesy cauliflower bake comes together in just one large skillet. Quicker and easier to make + fewer dishes to clean!
- Family friendly: the whole family will love this recipe, and it's filling enough that you don't need any side dishes. The perfect balanced one-pot dinner!
- Packed with flavor: with plenty of spices and herbs, taco sauce and jalapeño, this cheesy cauliflower bake is big on flavor. You can always adjust seasonings for a milder option if you're spice-sensitive.
- Meal prep friendly: it tastes just as great the next day!
- Vegan and gluten free: we use vegan cheddar "cheese" to keep this 100% plant-based (although you can certainly use regular cheese, too). It's also naturally gluten free, with cauliflower and white rice as the starchy base.
Video tutorial
Ingredients
Here are the key ingredients you'll need to make this cheesy cauliflower bake:
- Small head of cauliflower, broken into small florets
- White rice
- Jalapeño
- Taco sauce
- Diced tomatoes
- Black beans
- Seasonings: cilantro, dried oregano, cumin, paprika, garlic, cinnamon, salt
- Cheddar cheese (vegan or regular)
Ingredient Notes
- Taco sauce: taco sauce is typically made with a tomato base, vinegar and dried spices. It's inexpensive, available at most grocery stores, and great in tacos (as the name suggests!).
- Substitution: if you don't have any, sub with 2 tbsp of tomato paste and add an extra ¼ tsp each of cumin, paprika and garlic powder.
- Rice: use a long grain white rice, like jasmine or basmati, which cook quickly and soak up lots of flavor in this cauliflower bake.
- Substitution: quinoa is the best substitute since it also cooks quickly.
- Spice sensitive? Cut back on the jalapeño or leave it out altogether.
- Diced tomatoes: you can also use fire roasted tomatoes or diced tomatoes with green chilies.
- Vegan cheese: a few brands we love include Field Roast, VioLife and Miyokos. Of course if you're not vegan, feel free to use regular cheese.
Step-by-step instructions
This vegan cheesy cauliflower bake comes together easily in one pan in just a few steps.
To start, preheat your oven to 350˚F.
Heat oil in a large, oven safe skillet over medium heat.
Add onion and sauté for 5-6 minutes, until softened. Add jalapeño and bell pepper and continue cooking for 5 minutes.
To prep the cauliflower, remove stems and any outer leaves. Break into small florets using your hands, or chop with a knife. You want small, bite-sized pieces.
Add all remaining ingredients except cheese (cauliflower, rice, vegetable broth, taco sauce, lime juice, tomatoes, black beans, cilantro, salt, oregano, coconut sugar, cumin, paprika, garlic powder and cinnamon).
Stir well, then bring to a boil. Reduce heat to low and simmer for about 15 minutes, stirring every few minutes.
Spread cheese in an even layer on top of skillet. Cover with foil and bake for 25 minutes, or until cheesy is melted and rice is fully cooked.
Optional: add toppings like green onion, cilantro, avocado, sour cream, etc.
Expert tips
- If using vegan shredded cheese, the best way to get it to melt is to cover the skillet with aluminum foil while baking. If using a casserole dish, you can also use a lid.
- How to prepare jalapeño: slice the jalapeño in half lengthwise. Use a spoon to scoop out the seeds and inner membrane (this is the super spicy part.) Discard, then finely dice.
- Storage: store leftovers in an airtight container in the refrigerator for 4-5 days. Reheat in microwave.
Frequently asked questions
Yes. One small head of cauliflower is equal to about 3 cups of frozen cauliflower florets.
We don't suggest brown rice as it takes longer to cook and may alter the recipe.
Technically yes, but we don't suggest it. This wasn't nearly as good reheated from the freezer as it is fresh, but if necessary, you can freeze leftovers for up to 3 months.
More one pot meals you'll love
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Cheesy Cauliflower Bake
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 6 servings 1x
- Diet: Vegan
Description
This spicy, cheesy cauliflower bake with black beans and rice is a flavorful, easy one pot meal! It comes together quickly in a large skillet – perfect for a family dinner or vegan meal prep.
Ingredients
- 2 tbsp olive oil
- 1 red onion, diced (1 ½ cups)
- 1 small jalapeño, deseeded and finely minced
- 1 yellow bell pepper, diced
- 1 small head of cauliflower broken into small florets (4 cups)
- 1 cup long grain white rice (dry)
- 3 cups vegetable broth
- ¼ cup taco sauce*
- 1 tbsp freshly squeezed lime juice (½ of a lime)
- 1 15 oz can diced tomatoes (we used no salt added)
- 1 15 oz can black beans, drained and rinsed
- 2 tbsp fresh cilantro, chopped
- 2 tsp dried oregano
- ½ tbsp fine kosher salt
- ½ tbsp coconut sugar
- ¾ tsp cumin
- ½ tsp paprika
- ½ tsp garlic powder
- ¼ tsp cinnamon
- Shredded cheddar cheese for topping (we used vegan)
Instructions
- Preheat oven to 350˚F.
- Heat oil in a large, oven safe skillet over medium heat. Add onion and sauté for 5-6 minutes, until softened. Add jalapeño and bell pepper and continue cooking for 5 minutes.
- Add cauliflower, rice, vegetable broth, taco sauce, lime juice, tomatoes, black beans, cilantro, salt, oregano, coconut sugar, cumin, paprika, garlic powder and cinnamon. Stir well, then bring to a boil. Reduce heat to low and simmer for about 15 minutes, stirring every few minutes.
- Spread cheese in an even layer on top of skillet. Cover with foil and bake for 25 minutes, or until cheesy is melted and rice is fully cooked. Serve hot.
Notes
Taco sauce: taco sauce is typically made with a tomato base, vinegar and dried spices. It's inexpensive and available at most grocery stores. If you don't have any, sub with 2 tbsp of tomato paste and add an extra ¼ tsp each of cumin, paprika and garlic powder.
Rice: use a long grain white rice, like jasmine or basmati, which cook quickly and soak up lots of flavor in this cauliflower bake. Substitution: quinoa is the best substitute since it also cooks quickly.
Spice sensitive? Cut back on the jalapeño or leave it out altogether.
Storage: store leftovers in an airtight container in the refrigerator for 4-5 days. Reheat in microwave.
If using vegan shredded cheese, the best way to get it to melt is to cover the skillet with aluminum foil while baking. If using a casserole dish, you can also use a lid.
Nutrition: Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients you use. This information should not be considered a substitute for a professional nutritionist’s advice.
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Keywords: cheesy cauliflower bake
Janessa
I especially enjoyed this with big dollops of sour cream on top. It was a lunch I looked forward too. I used basmati rice no problems. Thanks for another good recipe.
Lexi
So glad you enjoyed!