Keto sausage and cauliflower casserole
Start your day with a delicious and satisfying Keto Sausage and Cauliflower Casserole. Packed with nutrient-dense cauliflower, savory Vienna sausage, rich cheddar cheese, and creamy eggs, this low-carb, high-fat dish is perfect for ketogenic diets. Quick and easy to prepare, it combines heavy whipping cream, a hint of mustard, and a dash of salt for a flavorful meal that will keep you energized and full throughout the morning.
- 28 May 2025
- Cook time 45 min
- Prep time 15 min
- 8 Servings
- 7 Ingredients
The Keto Sausage and Cauliflower Casserole is a delicious, low-carb dish that's perfect for starting your day with a nutritious, filling meal. It's easy to prepare and packed with protein and healthy fats, making it an ideal choice for anyone following a ketogenic diet.
Ingredients:
Instructions:
- Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch (23x33 cm) baking dish with cooking spray or a small amount of butter.
- Wash and cut the cauliflower into small florets. Place the florets in a microwave-safe bowl, add a splash of water, cover, and microwave on high for about 5-6 minutes, or until tender. Drain any excess water.
- Slice the Vienna sausages into bite-sized pieces. In a large skillet over medium heat, lightly sauté the sausage pieces until they are slightly browned, around 5-7 minutes. Remove from heat and set aside.
- In a large mixing bowl, whisk together the eggs, heavy whipping cream, salt, and mustard until well combined.
- Add the cooked cauliflower florets and browned sausage to the egg mixture. Stir in ¾ cup of the shredded cheddar cheese, leaving the remaining ¼ cup for topping.
- Pour the combined mixture into the prepared baking dish, spreading it out evenly. Sprinkle the remaining ¼ cup of cheddar cheese on top.
- Place the dish in the preheated oven and bake for 35-40 minutes, or until the casserole is set and the top is golden brown. A knife inserted into the center should come out clean.
- Remove the casserole from the oven and let it cool for a few minutes before serving. Slice into portions and enjoy!
Tips:
- Ensure the cauliflower is cut into small, uniform florets for even cooking.
- Pre-cook the cauliflower slightly by steaming or microwaving to soften it before baking.
- Shred the cheddar cheese yourself for better melting quality and fewer additives.
- Consider adding finely chopped onions or bell peppers for extra flavor and nutrients.
- Let the casserole cool for a few minutes before serving to allow it to set properly.
- Leftovers can be refrigerated and reheated easily, making it a great meal prep option.
This Keto Sausage and Cauliflower Casserole is not only delicious and satisfying but also aligns perfectly with your keto lifestyle. The combination of eggs, sausage, and cauliflower creates a hearty and nutritious breakfast that can be enjoyed by the whole family. Plus, with the added tips, you can customize the recipe to your liking and enhance its flavors. Enjoy your hearty, wholesome keto breakfast!
| Nutrition Facts | |
|---|---|
| Serving Size | 220 grams |
| Energy | |
| Calories 480kcal | 24% |
| Protein | |
| Protein 18g | 12% |
| Carbohydrates | |
| Carbohydrates 6g | 2% |
| Fiber 0.69g | 2% |
| Sugar 2.54g | 3% |
| Fat | |
| Fat 44g | 51% |
| Saturated 22g | 74% |
| Cholesterol 360mg | - |
| Vitamins | |
| Vitamin A 390ug | 43% |
| Choline 240mg | 44% |
| Vitamin B1 0.13mg | 11% |
| Vitamin B2 0.49mg | 38% |
| Vitamin B3 1.13mg | 7% |
| Vitamin B6 0.20mg | 11% |
| Vitamin B9 63ug | 17% |
| Vitamin B12 1.39ug | 58% |
| Vitamin C 16mg | 18% |
| Vitamin E 1.39mg | 9% |
| Vitamin K 8ug | 7% |
| Minerals | |
| Calcium, Ca 180mg | 14% |
| Copper, Cu 0.04mg | 5% |
| Iron, Fe 1.66mg | 15% |
| Magnesium, Mg 24mg | 6% |
| Phosphorus, P 250mg | 20% |
| Potassium, K 300mg | 9% |
| Selenium, Se 33ug | 60% |
| Sodium, Na 740mg | 50% |
| Zinc, Zn 2.36mg | 21% |
| Water | |
| Water 150g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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