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4.87 from 15 votes

Sausage and Cauliflower Casserole

Sausage and cauliflower casserole is a healthy dinner recipe. It's rich and creamy, and filled with sausage, cauliflower, ricotta cheese, and some healthy greens.
Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes
Course: dinner
Cuisine: American
Servings: 4 servings
Calories: 375kcal
Author: Nancylynn

Ingredients

  • 1 head cauliflower chopped into florets
  • 1 lb spicy turkey or chicken sausage
  • 1/4 diced onion
  • 1 minced clove of garlic
  • 1/3 cup low sodium chicken broth omit for the Instant Pot version
  • 1 cup 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 degrees F 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

21 Day Fix: 1 GREEN, 1 1/4 RED, 1/4 BLUE (per serving)
WW: 9 points (per serving)  [Calculated using Hot Italian Turkey sausage and reduced fat ricotta]  *To reduce points, you can use 99% ground turkey instead of turkey sausage and count as 4 points per serving.

Nutrition

Calories: 375kcal | Carbohydrates: 9g | Protein: 28g | Fat: 26g | Saturated Fat: 10g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 3g | Cholesterol: 117mg | Sodium: 1358mg | Potassium: 145mg | Fiber: 0.3g | Sugar: 2g | Vitamin A: 1443IU | Vitamin C: 5mg | Calcium: 237mg | Iron: 2mg