Sausage and cauliflower casserole is a 21 Day Fix healthy dinner recipe. It’s rich and creamy, and filled with sausage, cauliflower, ricotta cheese, and some healthy greens. This post contains affiliate links for products I’m obsessed with.
This recipe was originally posted on Apr 17, 2015, but I am updating it today with new photos, a new video, and Instant Pot directions!
Confession #24- My recipe obsession can be a little costly, at times. And so I am making a conscious effort to utilize all my leftover groceries/ingredients into new, healthy meals.
Last week, I had some leftover turkey sausage, a head of cauliflower, half a container of ricotta cheese, and some greens to use. So I put them to work.
I was worried this would be a total fail, but I actually LOVED every delicious bite of this totally skinny, but sinful tasting sausage and cauliflower casserole!
My husband, who was super skeptical, actually scraped the dish clean. And my one year old was all over it. He ate his own and kept sticking his little fingers in my plate, too.
I can’t wait to make this easy casserole again!
Update: You can make this Sausage and Cauliflower Casserole in your Instant Pot!
This is one of my oldest recipes from the early days on the blog and I knew I wanted to update the photos…and then my assistant Nicole asked me if I ever tried it in the Instant Pot.
That girl, I tell ya. I think she is a genius.
HOW TO STEAM CAULIFLOWER IN YOUR INSTANT POT
HOW TO MAKE SAUSAGE AND CAULIFLOWER CASSEROLE IN THE INSTANT POT
After steaming the cauliflower, all that’s left to do is saute the meat and mix the rest of the ingredients – and both of these can be done right in the Instant Pot! Yay for less dishes to wash!
If you have a Mealthy CrispLid or a Ninja Foodi, you can crisp up the cheese right in your Instant Pot. If not, you can broil in your oven. No big deal.
I have a lot of readers following a keto or low carb plan and this Sausage and Cauliflower Casserole is an excellent option for lunch, dinner, or meal prep!
Can’t find Turkey or Chicken Sausage at your grocery store? Make your own using this How to Make Homemade Italian Sausage with Ground Chicken or Turkey recipe!
Looking for more amazing cauliflower recipes? Check out these posts:
Low Carb Cauliflower Hash Browns (21 Day Fix)
Instant Pot Loaded Cauliflower Mash (21 Day Fix | 2B Mindset)
Instant Pot Cauliflower Cheeseburger Mac | Instant Pot Low Carb Hamburger Helper [21DF | WW]
Cauliflower Au Gratin [21 Day Fix | Keto Friendly | Gluten Free | WW ]
21 Day Fix Kung Pao Cauliflower
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Sausage and cauliflower casserole is a 21 Day Fix healthy dinner recipe. It’s rich and creamy, and filled with sausage, cauliflower, ricotta cheese, and some healthy greens.
Ingredients
- 1 head of cauliflower, chopped into florets
- 1 lb spicy turkey or chicken sausage
- 1/4 diced onion
- 1 minced clove of garlic
- 1/3 cup of low sodium chicken broth (omit for the Instant Pot version)
- 1 cup of ricotta cheese
- 1–2 cups Spinach and/or kale
- Cooking spray [I use my EVO
]
- 1/3 cup Parmesan cheese blend – I love the shaved kind
Instructions
Stovetop/Oven:
- Bring water to a boil and cook cauliflower florets until they are soft.
- While that is cooking, coat a pan with cooking spray and brown turkey sausage. Add onions, garlic and green. Toss together and cook until greens start to wilt. Add chicken broth.
- Drain cauliflower and place back in the pot. Add turkey veggie mixture and the ricotta cheese. Mix together.
- Spray a casserole dish with cooking spray and add cauliflower turkey mixture. Top with Parmesan cheese.
- Cook at 425 for 10-15 minutes
Instant Pot/Oven:
- Place head of cauliflower on trivet and add in one cup of water to the IP. Set to steam for ZERO minutes.
- After pot comes to pressure, it will beep and and turn to warm (since you set it for 0 minutes). You can Quick Release right away.
- Carefully remove cauliflower. Cut into little florets and set aside.
- Drain water from IP and dry completely. Spray cooking oil spray and set to saute and add in sausage. Brown until cooked through. Add onions, garlic and green. Toss together and cook until greens start to wilt.
- Add in cauliflower and ricotta cheese. Mix well. Optional – add a couple tablespoons of broth if mixture feels too thick.
- Spray a casserole dish with cooking spray and add cauliflower turkey mixture to dish. Top with Parmesan cheese.
- Cook at 425 for 10-15 minutes.
Instant Pot/Mealthy
- Place head of cauliflower on trivet and add in one cup of water to the IP. Set to steam for ZERO minutes.
- After pot comes to pressure, it will beep and and turn to warm (since you set it for 0 minutes). You can Quick Release right away.
- Carefully remove cauliflower. Cut into little florets and set aside.
- Drain water from IP and dry completely. Spray cooking oil spray and set to saute and add in sausage. Brown until cooked through. Add onions, garlic and green. Toss together and cook until greens start to wilt.
- Add in cauliflower and ricotta cheese. Mix well. Optional – add a couple tablespoons of broth if mixture feels too thick.
- Top with parmesan cheese and use the Mealthy Lid on broil for 5-10 minutes or until cheese is bubbly and delicious.
Notes
Serves 4 – 1 serving = 1 GREEN, 1 1/4 RED, 1/4 BLUE
WW – 6 Blue Points per serving
Nutrition
- Serving Size: 1/4 of pan
Keywords: casserole, sausage, cauliflower, low-carb, high protein, grain-free, gluten-free, dinner
Want to make dinner planning a breeze? Check out my eBooks on Etsy with delicious and easy FIX approved recipes, full grocery lists, and prep tips to keep your time in the kitchen to a minimum!
candice says
I just wanted to thank you for this blog. I don’t normally do this but it has made a significant improvement on my life. I started the fix 2 weeks ago and found I was eating the same chicken and salad/wrap every day. I didn’t start it to lose weight but to learn to be healthy. I was discouraged because I didn’t think there was any way this could be a life style change for me. Then I stumbled on your blog and decided to restart the 21 days with these great recipes and meal prepping my priority (I also have a 2.5 year old and a 9 month old). I’m on the third day and I’m actually excited to make dinner. Anyone who knows me well knows this was my most dreaded task of the day. I can see this ad a life style change for me and my family. Clean eating is easy when it’s delicious and quick food.
Nancylynn says
This made my night! Thank you SO much for taking the time to write me; I am thrilled my recipes have made a difference for you! I believe in what you said – healthy eating can be delicious AND simple! Many thanks!!!
Sam says
What is a serving size of this? I see its 1 green and 1 red and 1/4 blue. But when combined it’s hard for me to figure it out. Is it like 1 cup equals those portions and is a serving size?
Nancylynn says
Hi! This serves 4, so if you divide the casserole dish into 4 portions, you will be all set!
Aileen says
Hi there! Just wanted to confirm if the casserole dish size is 8×8? Thank you!
Nancylynn says
That will work!
Misty says
what does the red, blue and green mean?
Nancylynn says
For those who follow the 21 Day Fix, these are the color coded containers for this recipe.
Miranda says
This was sooo good, what an indulgent dish that feels like a total cheat! This is going into the dinner rotation also, husband and 2 year old approved 🙂
Nancylynn says
That makes me SO happy!!! Love a dinner that is healthy, tastes great and works for the whole family. Thank you for the great feedback!
Jessica says
Has anyone tried to freeze this already cooked?
Barbara says
I have been looking for recipes that go with the 21 day fix program that lso provide serving size and container equivalents. Thank you so much for doing this for such a great tasting recipe. I put a handful of kale in. How much greens do you suggest?
Nancylynn says
Hi! I think when I first created this recipe, I only had 1-2 cups of greens in the fridge, but you can easily make this with 2-3 cups…which is what I usually do now! So happy you found me :). Good luck with the program and let me know if you need any more help!
Lesa says
Would you think frozen cauliflower would be okay to use?
Nancylynn says
I haven’t tried it, but I think it would work fine! Just be sure to drain it very well!
breanna says
this was soooo good! mine was a little watery so i would have maybe cooked another 10 mins in the oven (and i like my cauliflower a little crispy on top!
Nancylynn says
I wonder if you could broil it for the last couple of minutes? Glad you liked it!!
Linda says
This was absolutely delicious! Everyone in the family lived it and it kept mama on her plan!! Thank you!!
Norma Shellito says
We are making this tomorrow
Nancylynn says
Awesome! Let me know what you think!
Carolyn says
I dont have any ricotta, do you think i can substitute greek yogurt?
Nancylynn says
Do you have cottage cheese? I don’t think yogurt would work.
Carolyn says
Thanks for the reply. I went ahead and stopped at the store for the Ricotta. Family enjoyed the dish. I do keep cottage cheese in the refrig, so maybe I will try with that next time. Thank you for the new recipe!
Nancylynn says
So happy they liked it! Cottage cheese would work great…I should update the recipe to state this. Thanks for the comment!!
Amanda says
The Beachbody recipe for ricotta is super easy and its only 3 ingredients.
Also I have 2 toddlers and forgot to portion this out BEFORE I served them and my husband and now I have no idea what the portions would be with what I have left. Any idea?
Baillie says
About how much sausage is 3 reds?
I made this this past week, and used the entire pound of sausage!
I left out the broth and used cottage cheese instead of ricotta, I also put hot sauce on it to give it a little zip!! By far my favorite recipe I’ve found for 21 day fix!!! Thank you soooooo much for sharing!!!
Nancylynn says
WOW! I need to try it your way! Thank you SO much!
Alison says
Silly question about the sausage. I bought turkey sausage links. Is that the kind you used? Yours looked more of the crumbled kind. Can’t wait to try this recipe!
Nancylynn says
I also buy links, but I remove the casing! You could also slice your sausage if you would like…slightly different texture, but still would yummy. Enjoy :).
Alison says
Ok thanks so much! I’ve seen the sausage crumbles sold in the stores and it looks easier but probably not as healthy? I think it’s Jimmy Dean..
Nancylynn says
Yeah – I would stick with a lean, all natural sausage! And taking off the casing is super easy, I promise!
Karen Condit says
Hi NL,
Made this for supper tonight and loved it. Next time I’m going to try roasting the cauliflower and the garlic. Super quick weeknight dinner.
Nancylynn says
I’m so happy to hear, Karen!! And I love the idea of roasting the cauliflower and garlic – please let me know how that goes!!
Ashley says
Just made this tonight to have for my dinners for the next couple of days and oh my goodness – I couldn’t stop picking at it! It did come out pretty watery but it certainly did not hinder the flavors – it is definitely the change in my meal line up that I needed to stay on track!
Nancylynn says
YAY!!!! I am so happy to hear that!!!!
Court says
What size casserole dish did you use? 🙂
Nancylynn says
This fits great in an 8×8 pan or even a pie plate :).
Jocelyn says
Would this work with the cauliflower crumbles?
Nancylynn says
Like Cauliflower Rice? It might! It might be like a risotto type thing – YUM!
Jocelyn says
Yes, I mean the cauliflower rice!
Nancylynn says
I would try it!! Report back and let us know!!
Caroline says
Hi! Can you tell me approximately how many sausages you used for 3 reds worth? Thanks! Can’t wait to make this!
Alexa says
I would love to make this and freeze for quick dinner some nights! How exactly would I go around that?
Thanks!!
Nancylynn says
I think it would be great! I think you could freeze before baking or after…and then heat it in the oven. If you try it, let me know!
Caroline says
Hi!
I made this on the weekend and froze it. I will let you know Thursday how it is because it’s on my lunch plan!
Nancylynn says
Thank you SO much!!
Joslyn says
Hi! Just discovered this recipe! Wondering if I could use chicken sausage links instead of turkey sausage crumbles…?
Nancylynn says
You sure can! You can take them out of the casing, or just chop the sausage. Both would be great!
Kerri says
I don’t do the 21 day fix but I do enjoy new recipes and this sounds delicious! How much sausage is considered 3 reds?
Nancylynn says
You could easily use a pound of sausage or regular sized package! We LOVE this one – especially my husband!
Jen says
I’m in need of a crock pot recipe for a large camping trip. The sausage cauliflower bake is one of my favorite meals. Has anyone tried making this and reheating by crock pot? I don’t want it to get too mushy. But thought this would be a great one to make a head of time and just plug in.
Jill says
Any idea of the calorie content? Thanks!
Nancylynn says
I’m not sure, but just log it into my fitness pal and divide it by 4 servings! Hope that helps!
Angel says
I made this tonight for dinner and it was really good. I didn’t add the chicken broth simply because I didn’t have any. I added salt and pepper and I think next time I will add crushed red pepper flakes. I used link turkey sausage and was able to squeeze the turkey out of the casing. Also, I added a whole tub of spinach. It was very yummy! Thank you for the new recipe that I will add to my regular lineup!
Nancylynn says
That’s great! Also good to know it’s ok without the broth – I might leave it out next time to try it! So happy you enjoyed it!
Maria says
This recipe is INCREDIBLE!!! I’ve been using your “non-yellow” dinners to meal prep my lunches for the week and I’ve been loving all the recipes I’ve tried so far. I made this and it’s by far my favorite. I topped it with tabasco sauce and it is heavenly!!1 Thanks for the awesome new recipes 🙂
Nancylynn says
YES!!!!! I am SO happy to hear this! This is one of our favorite recipes, too – we love it and I will definitely try adding some tabasco sauce, too! Thank you for making my day!
Denise Sturm says
Is it a spicy breakfast sausage flavor? Or like a hot Italian type sausage?
Nancylynn says
Hot Italian 🙂
Devon says
No ricotta on hand–think I can use cottage cheese?
Nancylynn says
I do!
Barb S says
I did this as a weight watchers meal and used reduced fat Parmesan, low fat cottage cheese, and turkey sausage. Worked great.
Nancylynn says
YUM!! Great job, Barb!!
Beth says
Made this for my daughter who is just starting the 21 Day Fix.
Thank you so much for this recipe!
I do have A few questions….
1) Ricotta: Non-fat Ricotta? Skim-Milk Ricotta? Whole Milk Ricotta?
1A) And does it change the amount of a particular color per serving if one uses whole milk vs non-fat?
2) I think “3 Reds Worth” of sausage is equivalent to 2 1/4 cups of meat? (If a red container is 3/4 of a cup?) Yes? No?
3) Is one suppose to strain/rinse off the grease generated in cooking the sausage?
I’ve cooked it and will portion and freeze it for her.
I nibbled a bit and it is delicious! I’m going to make it for myself, even though I”m not on the program!
Thank you for the recipe.
And thank you for answering these questions!
Nancylynn says
Hi Beth! How awesome it is that you are helping your daughter! She will do great with your support! Ok – so 1. I usually use the part skim, but for this time, I would count it as a red regardless! 2. That’s perfect! 3. If you have a lot of grease from the sausage, then I would definitely drain it. I use a very lean poultry sausage and it’s not super greasy. Hope these answers help!!
Cindy Krohe says
Thank you Nancy for another great recipe! My husband and I both really enjoyed it! We roasted cauliflower and red pepper but did not add the chicken broth. I think next time we will add maybe 1/4 C Chicken Broth. It was not watery at all, but I think its because the cauliflower was roasted, not boiled. We also used Cottage Cheese instead of Ricotta. We will be having this again sometime for sure! Thanks for all you do!!
Nancylynn says
YUM!!! I LOVE that you used roasted cauliflower!!!! Sounds SO good!!!
Laura says
Made this tonight and LOVED it. I will 100% make this even when I’m not on the 21 day fix. Amazing how this somehow satisfied my pasta craving without actually needing the pasta!
Nancylynn says
This made my day, Laura! Thanks so much!
Lauren says
Is this recipe gluten free? I make it all the time for me and my b=husband, but was going to make it for a friend who is gluten free.
Nancylynn says
It sure is!!
Sarah P says
When my husband said- “ok, let’s eat healthy”- I knew I couldn’t feed this ‘meat and potatoes’ guy chicken and veggies for dinners. I saw this and had to try it. I’m going to admit I was skeptical… I used Greek Yogurt instead of ricotta and added a teenie bit of Asiago with my Parm. To say we were loving it, is an understatement. We are fighting over who gets the leftovers for lunch! This is seriously fabulous. The flavors. The textures. The ease. Thank you for giving me (and my slowly changing husband) an amazing place to turn to for healthy, fabulous dinners.
Nancylynn says
Sarah! I could have written this myself! My husband is a total meat and potatoes guy…and years ago, when I started the FIX, I knew neither of us could do chicken and salads for life. This is one of his favorite meals! I am SO happy you guys loved it, too! Your post made my day! <3
Karey says
Would this work with frozen califlower rice instead? I buy organic califlower rice at Trader Joe’s by the truckload since it is super convenient and lasts for a long time. If so, what would you think would be the amount you would substitute for the califlower florets? I’m a 2B mindset former Fixer so love your recipes!
Nancylynn says
Hi! I would still use the same amount of cauliflower regardless of the form! I do think it will work!
cindy sheaffer says
I have to admit I was skeptical ….but this dish was delish and such a satisfying portion too!!! Thanks for sharing
Nancylynn says
YAY!!!!! I get it, Cindy! I was skeptical while I was making it, lol!
Kelly says
Sooo good! My husband is currently on a Keto diet and I’m struggling to make things that the whole family will enjoy and that he will eat. This hit all the marks! Everyone loved it! I used 2 lb. of Italian sausage, 1 c onion, 4 cloves garlic, a whole head of cauliflower, 4 cups chopped kale, 2 cups ricotta and 1 cup chicken stock. Added a little salt and pepper at the end. Baked it in a large 10×15 Pyrex. Made enough for 2 dinners for my family of 5. So quick and easy! So delicious! Thanks a bunch for sharing!
★★★★★
Nancylynn says
This is awesome, Kelly! And so good to know – I have a lot of people asking for keto recipes! Thank you so much for taking the time to comment – means a lot to me!
Meghan says
I cannot say enough good things about this recipe. I have been eating it for breakfasts this week. Not only was it delicious the first day, but it has reheated great. I used some fresh breakfast sausage and added just a pinch of crushed red pepper. This will definitely be going into regular rotation.
★★★★★
Nancylynn says
Oh my goodness, Meghan! This blows my mind!!! I never thought of it as a breakfast meal, but WOW!! Thank you so much for leaving such a great review and sharing this amazing idea!
Brenna says
I have made this so many times now and it never gets old! It’s so delicious and easy to make, and has become a staple in our house. I never use the broth since I feel like it comes out too liquidy but other than that it’s perfect! Thank you so much for all of your incredible recipes
★★★★★
Nancylynn says
Yay, Brenna!! This made my day!! Thanks for taking the time to comment.❤️
Cheryl says
Where do you find spicy sausage?
Nancylynn says
I can find it at my regular grocery store! You can also make your own – https://confessionsofafitfoodie.com/2019/03/how-to-make-homemade-italian-sausage-with-ground-chicken-or-turkey/
Meredith Rutland says
I just HAD to leave a review because this was SO GOOD! I just started 2B mindset and was really hesitant about so many veggies, especially no yellow dinners. I read the other reviews here and just went for it. I literally cannot stress how good this was. I will absolutely be making it again and have pretty much shared this recipe with everyone I know.
My grocery store only had pork sausage so I just made sure to drain really well.
★★★★★
Nancylynn says
You. Made. My. Night.
Brienna says
I have never seen “turkey or chicken sausage” in the stores – just “ground turkey or ground chicken” is this the same thing? I’m thinking the ground meat might be healthier than sausage? Because dont they add fat and other things to sausage?
Thanks.
Nancylynn says
I usually can find chicken sausage in all of my grocery stores, but you can also make your own using ground chicken or turkey – https://confessionsofafitfoodie.com/how-to-make-homemade-italian-sausage-with-ground-chicken-or-turkey/