The Ultimate Healthy Sausage and Cauliflower Casserole: A 21 Day Fix & Keto-Friendly Delight
Looking for a truly satisfying and healthy dinner that the whole family will love? Our Sausage and Cauliflower Casserole is exactly that! This incredibly rich and creamy dish combines savory sausage, tender cauliflower, smooth ricotta cheese, and a boost of healthy greens into one delicious meal. It’s not just a crowd-pleaser; it’s also designed to fit various healthy eating plans, including the 21 Day Fix, Keto, and Weight Watchers. Get ready to add this versatile and easy casserole to your regular dinner rotation!
This beloved recipe, originally shared in April 2015, has been fully updated to bring you even more convenience and flavor! We’ve refreshed the photos, added a brand-new video, and included easy-to-follow instructions for making this casserole in your Instant Pot, making it even quicker and simpler to prepare.
Transforming Leftovers into Culinary Gold
Like many home cooks, I often find myself with odds and ends in the refrigerator – a bit of sausage, a lonely head of cauliflower, half a container of ricotta, and some greens. Instead of letting these go to waste, I’ve made it my mission to transform them into exciting, healthy meals. This casserole was born from one such creative endeavor, proving that delicious and nutritious dishes can emerge from even the most random assortment of ingredients.
Last week, I faced this exact scenario with leftover turkey sausage, a head of cauliflower, ricotta, and a handful of greens. With a dash of improvisation, this creamy and satisfying casserole came to life, quickly becoming a new family favorite!
Why This Skinny But Sinful Casserole Will Be Your New Favorite
I admit, I was initially skeptical about how this combination of ingredients would turn out. Would it be too bland? Would the textures work? To my delightful surprise, I absolutely LOVED every single bite of this “skinny” yet “sinful-tasting” sausage and cauliflower casserole!
The true testament to its deliciousness? My husband, who approaches new healthy recipes with a healthy dose of skepticism, completely scraped his plate clean. Even my one-year-old couldn’t get enough, finishing his portion and reaching for more from my plate! It’s rare to find a meal that satisfies everyone, from the pickiest eaters to the most discerning palates, but this casserole manages it with ease.
The rich, savory flavor of the sausage perfectly complements the mild, earthy cauliflower. The ricotta cheese provides an incredible creaminess that makes the dish feel indulgent, while the healthy greens add a touch of freshness and essential nutrients. This dish proves that healthy eating doesn’t mean sacrificing flavor or comfort. It’s an easy casserole that I now can’t wait to make again and again!
Instant Pot Magic: Making This Casserole Even Easier
When my assistant, Nicole, suggested trying this classic casserole in the Instant Pot, I knew she was a genius! The Instant Pot truly streamlines the cooking process, cutting down on time and dishes. It’s an absolute game-changer for busy weeknights, allowing you to achieve tender cauliflower and perfectly cooked sausage with minimal effort.
How to Steam Cauliflower Perfectly in Your Instant Pot
Steaming cauliflower in your Instant Pot is incredibly easy, but there’s a trick to getting it just right without turning it into mush! The key is using the “zero minutes” technique.
Here’s how:
- First, prepare your cauliflower by removing the leaves and the very bottom of the large stem. I typically keep the head of cauliflower mostly intact for steaming.
- Pour one cup of water into the bottom of your Instant Pot liner.
- Place the cauliflower head on the trivet or in a steamer basket, then lower it into the pot.
- Secure the lid and set your Instant Pot to steam for zero minutes. Yes, you read that right – zero minutes!
The “zero minutes” setting steams the cauliflower just enough during the come-to-pressure phase and during the natural pressure release (if you let it). This method ensures the cauliflower is tender yet firm, holding its shape beautifully when mixed with the creamy ricotta and meat mixture. This way, you won’t end up with mushy cauliflower in your casserole. It’s also incredibly convenient, eliminating the need to wait for a pot of water to boil or babysit your vegetables on the stovetop.
How to Make Sausage and Cauliflower Casserole in the Instant Pot
Once your cauliflower is perfectly steamed, the rest of the Instant Pot process is a breeze. The beauty of it is that you can do most of the cooking right in the same pot, which means fewer dishes to wash – a win in any kitchen!
- After steaming and removing the cauliflower, drain any remaining water from the Instant Pot and dry the inner pot.
- Use the Sauté function to brown your sausage. Add diced onions, minced garlic, and your chosen greens (spinach or kale) and cook until the greens begin to wilt.
- Stir in the steamed cauliflower florets and ricotta cheese. If the mixture seems too thick, a couple of tablespoons of chicken broth can help achieve the perfect consistency.
For that irresistible golden-brown, bubbly cheese topping, you have a couple of options:
- If you own a Mealthy CrispLid or a Ninja Foodi, you can use its crisping function directly on your Instant Pot.
- Alternatively, transfer the mixture to a casserole dish, top with Parmesan cheese, and broil it in your oven for 5-10 minutes until golden and delicious. Either way, you’ll achieve a wonderfully cheesy crust!
A Versatile and Diet-Friendly Meal
This Sausage and Cauliflower Casserole is a fantastic option for a wide range of dietary needs and preferences. It’s naturally low in carbs, making it an excellent choice for those following a Keto or low-carb lifestyle. For anyone on the 21 Day Fix program, this recipe is perfectly balanced, offering a wholesome mix of protein and vegetables. And for Weight Watchers members, it’s easily adaptable to fit your point goals, especially by choosing leaner sausage options.
It’s an ideal meal for lunch, dinner, or even meal prep. Cook a big batch at the beginning of the week, and you’ll have healthy, ready-to-eat meals on hand, saving you time and effort when hunger strikes.
Ingredient Spotlight and Customization Tips
- Sausage: We recommend spicy turkey or chicken sausage for a leaner protein source and a kick of flavor. If you can’t find it at your local grocery store, don’t worry! You can easily make your own homemade Italian sausage using ground chicken or turkey with our Homemade Italian Sausage recipe. For a milder flavor, opt for sweet Italian sausage.
- Cauliflower: This low-carb hero acts as the perfect base, soaking up all the delicious flavors. For variety, you could try mixing in some broccoli florets.
- Ricotta Cheese: Provides the signature creaminess. You can use full-fat or reduced-fat ricotta depending on your dietary goals.
- Greens: Spinach and kale are excellent choices for their nutritional value and how well they wilt into the casserole. Feel free to use one or both, or even try other hearty greens like Swiss chard.
- Cheese Topping: Parmesan cheese creates a delightful crust when baked or broiled. For extra cheesiness, you can also mix in some mozzarella or cheddar cheese with the ricotta.
- Spice Level: Adjust the spice by using mild or hot sausage, or by adding a pinch of red pepper flakes to the meat mixture.
More Amazing Cauliflower Recipes to Explore
If you’ve fallen in love with the versatility of cauliflower, you’re in luck! We have a collection of fantastic recipes that highlight this incredible vegetable. Check out these popular 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
Sausage and Cauliflower Casserole
Pin Recipe
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:
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Bring water to a boil and cook cauliflower florets until they are soft.
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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.
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Drain cauliflower and place back in the pot. Add turkey veggie mixture and the ricotta cheese. Mix together.
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Spray a casserole dish with cooking spray and add cauliflower turkey mixture. Top with Parmesan cheese.
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Cook at 425 degrees F for 10-15 minutes
Instant Pot Method (with Oven or Crisplid for browning):
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Place head of cauliflower on trivet and add in one cup of water to the IP. Set to steam for ZERO minutes.
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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.
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Carefully remove cauliflower. Cut into little florets and set aside.
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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.
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Add in cauliflower and ricotta cheese. Mix well. Optional – add a couple tablespoons of broth if mixture feels too thick.
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To finish in the oven: 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 or until golden brown and bubbly.
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To finish with a Mealthy CrispLid or Ninja Foodi: Keep the mixture in the Instant Pot liner, top with parmesan cheese and use the Mealthy Lid on broil for 5-10 minutes or until cheese is bubbly and delicious.
Video
Notes
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
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