Keto sausage and cauliflower casserole
The Keto Sausage and Cauliflower Casserole is a low-carb, protein-rich dish that combines eggs, sausage, and cauliflower for a satisfying meal. Baked to golden perfection, it's perfect for breakfast or brunch.
Cook time 45 min
Prep time 15 min
Ingredients:
8 eggs1 cauliflower
1 lb vienna sausage
2 cup heavy whipping cream
1 cup cheddar cheese
1 dash salt
1 tsp mustard
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.
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!
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!
Keto sausage and cauliflower casserole FAQ:
The casserole is done when it is set and the top is golden brown. You can check for doneness by inserting a knife into the center; it should come out clean.
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. You can also freeze it for longer storage, where it should be good for up to 2 months.
Yes, you can substitute Vienna sausage with any cooked sausage of your choice, such as Italian sausage or breakfast sausage, keeping in mind the flavor profile may change.
A 9x13-inch (23x33 cm) baking dish is recommended for this recipe, as it allows for even cooking and proper serving portions.
To make this casserole dairy-free, you can substitute the heavy cream with a non-dairy milk alternative and use dairy-free cheese, if desired.
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.
Nutrition per serving
8 ServingsCalories 480kcal
Protein 18g
Carbohydrates 6g
Fiber 0.69g
Sugar 2.54g
Fat 44g
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