Confessions of a Fit Foodie

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Sausage and Cauliflower Casserole {21 Day Fix}

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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. This post contains affiliate links for products I’m obsessed with.

A white ceramic bowl with sausage and cauliflower casserole made with ricotta and parmesean cheese

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.

A white ceramic plate with sausage and cauliflower casserole made with ricotta and parmesean cheese

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!

An Instant Pot with sausage and cauliflower casserole made with ricotta and parmesean cheese

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. 

 

Cauliflower in an Instant Pot

HOW TO STEAM CAULIFLOWER IN YOUR INSTANT POT

It’s SO easy to steam cauliflower in your Instant Pot, but if you aren’t careful, it will turn to mush very quickly!  When I cook it, I cut away the leaves and part of the large stem, but I keep the head of cauliflower fairly in tact. I add a cup of water to the bottom of my pot, and then I place my head of cauliflower on the trivet or in a steamer basket.  Then I set the Instant Pot for zero minutes.
 
Yup!  I said zero minutes!  This is a thing!
 
Setting the pot for zero minutes steams the cauliflower just enough for it to be tender, but firm.  And this way it won’t get mushy when mixed in the ricotta and meat mixture.  If you are looking for cauliflower as a side, you could chop it into larger florets first and set for zero minutes.  It’s so perfect not having to wait for a pot of water to boil and babysit your cauli!
 
Instant Pot Sausage and Cauliflower Casserole

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. 

A white ceramic bowl with sausage and cauliflower casserole made with ricotta and parmesean cheese

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!

Pinterest Image with text overlay for Sausage and Cauliflower Casserole

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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21 Day Fix Sausage and Cauliflower Casserole | Confessions of a Fit Foodie

Sausage and Cauliflower Casserole {21 Day Fix}

★★★★★ 5 from 6 reviews
  • Author: Nancylynn Sicilia
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Oven
  • Cuisine: American
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Description

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.

Scale

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:

  1. Bring water to a boil and cook cauliflower florets until they are soft.
  2. 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.
  3. Drain cauliflower and place back in the pot. Add turkey veggie mixture and the ricotta cheese. Mix together.
  4. Spray a casserole dish with cooking spray and add cauliflower turkey mixture. Top with Parmesan cheese.
  5. Cook at 425 for 10-15 minutes

Instant Pot/Oven:

  1. Place head of cauliflower on trivet and add in one cup of water to the IP. Set to steam for ZERO minutes.
  2. 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.
  3. Carefully remove cauliflower. Cut into little florets and set aside.
  4. 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. 
  5. Add in cauliflower and ricotta cheese.  Mix well. Optional – add a couple tablespoons of broth if mixture feels too thick. 
  6. Spray a casserole dish with cooking spray and add cauliflower turkey mixture to dish. Top with Parmesan cheese.
  7. Cook at 425 for 10-15 minutes.

Instant Pot/Mealthy

  1. Place head of cauliflower on trivet and add in one cup of water to the IP. Set to steam for ZERO minutes.
  2. 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.
  3. Carefully remove cauliflower. Cut into little florets and set aside.
  4. 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. 
  5. Add in cauliflower and ricotta cheese.  Mix well. Optional – add a couple tablespoons of broth if mixture feels too thick. 
  6. Top with parmesan cheese and use the Mealthy Lid on broil for 5-10 minutes or until cheese is bubbly and delicious. 

Equipment

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! 

 

21 Day Fix Sausage and Cauliflower Pinterest

Related posts:

21 Day Fix Breakfast Banana Split {Make ahead)
Instant Pot Chicken Curry and Rice
Instant Pot Peach Crisp [Gluten-free | Dairy Free]
Heathy Buffalo Chicken Dip Stuffed Peppers [Instant Pot | Air Fryer | Oven]

Reader Interactions

Comments

  1. 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.

    Reply

    • 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!!!

      Reply

  2. 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?

    Reply

  3. 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 🙂

    Reply

    • 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!

      Reply

  5. 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?

    Reply

    • 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!

      Reply

  7. 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!

    Reply

      • 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!

        Reply

        • So happy they liked it! Cottage cheese would work great…I should update the recipe to state this. Thanks for the comment!!

          Reply

          • Thanks NancyLynn i made this today and it was amazing! I did add on 14oz can of diced tomatoes,drained. Just to add another veg. Definitely a keeper!

            ★★★★★

        • 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?

          Reply

  11. 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!!!

    Reply

  12. 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!

    Reply

    • 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 :).

      Reply

      • 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..

        Reply

        • Yeah – I would stick with a lean, all natural sausage! And taking off the casing is super easy, I promise!

          Reply

  13. 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.

    Reply

    • 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!!

      Reply

  14. 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!

    Reply

  17. Hi! Can you tell me approximately how many sausages you used for 3 reds worth? Thanks! Can’t wait to make this!

    Reply

  18. I would love to make this and freeze for quick dinner some nights! How exactly would I go around that?
    Thanks!!

    Reply

    • 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!

      Reply

  19. 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!

    Reply

  20. Hi! Just discovered this recipe! Wondering if I could use chicken sausage links instead of turkey sausage crumbles…?

    Reply

  21. 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?

    Reply

    • You could easily use a pound of sausage or regular sized package! We LOVE this one – especially my husband!

      Reply

  22. 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.

    Reply

  24. 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!

    Reply

    • 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!

      Reply

  25. 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 🙂

    Reply

    • 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!

      Reply

  28. I did this as a weight watchers meal and used reduced fat Parmesan, low fat cottage cheese, and turkey sausage. Worked great.

    Reply

  29. 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!

    Reply

    • 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!!

      Reply

  30. 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!!

    Reply

  31. 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!

    Reply

  32. 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.

    Reply

  33. 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.

    Reply

    • 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

      Reply

  34. 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!

    Reply

  35. I have to admit I was skeptical ….but this dish was delish and such a satisfying portion too!!! Thanks for sharing

    Reply

  36. 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!

    ★★★★★

    Reply

    • 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!

      Reply

  37. 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.

    ★★★★★

    Reply

    • 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!

      Reply

  38. 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

    ★★★★★

    Reply

  40. 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.

    ★★★★★

    Reply

  41. 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.

    Reply

  42. I loved this recipe!! I used andouille chicken sausage, next time I will use an actual crumbly sausage. I also added red pepper flakes! My cauliflower wasn’t cooked all the way through when it came out of the instant pot, but that’s okay because we like a little extra crunch. Definitely delicious and I will make again!

    ★★★★★

    Reply

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