Cauliflower Dill Kugel – Gluten-Free, Herby Jewish Casserole

A Fresh and Wholesome Twist on Traditional Kugel

Kugel is one of the cornerstones of Ashkenazi Jewish cuisine—a comforting baked dish that’s usually sweet or savory, made with noodles or potatoes, and served at holidays, Shabbat, and family gatherings. But today, we’re giving this beloved classic a fresh update with Cauliflower Dill Kugel, a light and herbaceous version that’s as delicious as it is nourishing.

This version replaces starchy noodles or potatoes with tender cauliflower, making it naturally gluten-free and low in carbs, yet still packed with satisfying flavor thanks to caramelized onions, fresh dill, eggs, and optional cheese.

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🌟 Why You’ll Love This Kugel

• Healthy and low-carb: A veggie-forward kugel that doesn’t feel heavy.
• Bright flavor: Fresh dill brings spring-like notes to every bite.
• Perfect for Passover or gluten-free diets.
• Meal-prep friendly: Reheats well and freezes beautifully.
• Versatile: Works as a side, brunch dish, or vegetarian main.

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🛒 Ingredients You’ll Need

• 1 large head of cauliflower, cut into florets
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 tbsp olive oil or unsalted butter
• 4 large eggs
• ¼ cup full-fat sour cream or plain Greek yogurt
• 2 tbsp chopped fresh dill (or 2 tsp dried)
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp baking powder (optional for lightness)
• Optional: ½ cup shredded cheese (cheddar, mozzarella, or feta)
• Optional: ¼ cup matzo meal or almond flour for binding

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👨‍🍳 How to Make It

1. Prep the Cauliflower

Steam or boil cauliflower florets until fork-tender. Drain well and mash lightly with a fork or pulse in a food processor until it resembles small grains or rice.

2. Sauté the Onion and Garlic

In a skillet, heat olive oil or butter. Sauté onions until golden brown, then add garlic and cook for 1 more minute. Let cool slightly.

3. Mix the Base

In a large bowl, whisk together the eggs, sour cream or yogurt, dill, salt, pepper, and baking powder (if using). Stir in the cooked cauliflower, onion mixture, and optional cheese or matzo meal.

4. Assemble

Preheat oven to 375°F (190°C). Grease an 8×8-inch baking dish or line with parchment. Pour the mixture in and smooth the top.

5. Bake

Bake for 35–45 minutes, until golden brown and set in the center. Let cool slightly before slicing. Serve warm or at room temperature.

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🍽️ Delicious Serving Ideas

• Serve with roasted chicken or fish for a balanced meal.
• Pair with a crisp cucumber salad or pickled beets.
• Enjoy with a scoop of applesauce or sour cream on top.
• Make it the centerpiece of a vegetarian Passover seder.

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🔁 Variations and Substitutions

• Cheesy Kugel: Add sharp cheddar or crumbled feta.
• No dairy: Use plant-based yogurt and skip the cheese.
• Matzo-free version: Skip flour altogether for a keto option.
• Add spinach or zucchini for extra greens.
• Sprinkle breadcrumbs or almond meal on top for crunch.

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📦 Storage Tips

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: Freeze portions for up to 2 months.
• To reheat: Warm in the oven at 350°F or microwave with a damp paper towel on top.

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📊 Nutrition Info (Per Serving Approx.)

• Calories: 190
• Protein: 9g
• Fat: 13g
• Carbs: 9g
• Fiber: 3g

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🧠 Expert Tips

• Drain cauliflower well to prevent a soggy kugel.
• Don’t skip the onion sauté—it brings natural sweetness and depth.
• Use fresh dill for the brightest, most aromatic result.
• Let it rest after baking to allow the flavors to settle.
• Add a pinch of nutmeg for a subtle warmth that complements the dill.

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❓ FAQs

Q: Is this kugel kosher for Passover?
Yes—just ensure ingredients like sour cream and matzo meal are certified Kosher for Passover.

Q: Can I make it dairy-free?
Absolutely. Use dairy-free sour cream and skip or substitute cheese.

Q: Can I use frozen cauliflower?
Yes. Just thaw and drain thoroughly before cooking.

Q: Can I double the recipe?
Yes—use a 9×13-inch baking dish and extend baking time to 50–60 minutes.

Q: What if I don’t like dill?
Try parsley or thyme for a milder herb flavor.

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✅ Conclusion: A New Take on Tradition

This Cauliflower Dill Kugel is a shining example of how tradition and nutrition can work together beautifully. With its fluffy texture, bright herbal notes, and cozy warmth, it’s a side dish you’ll come back to for holidays, potlucks, or weeknight dinners alike. Whether you’re looking to lighten up your family meals or try a new twist on an old favorite, this kugel is as satisfying as it is surprising.

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