Shelly's Cauliflower and Sausage Bake

Indulge in the wholesome flavors of Shelly's Cauliflower and Sausage Bake, a comforting and cheesy casserole perfect for weeknight dinners or meal prep. This recipe combines tender, roasted cauliflower florets with savory Italian sausage and a rich, creamy garlic-thyme sauce, all topped with gooey mozzarella and golden Parmesan for the ultimate baked dish. With a hint of crushed red pepper for optional heat, this low-carb, high-protein meal is bursting with bold, satisfying flavors in every bite. Quick to assemble and baked to bubbly perfection in under an hour, this crowd-pleaser is ideal for anyone looking for a delicious, gluten-free dinner option that doesn’t compromise on taste. For a final touch, garnish with fresh parsley to elevate the presentation and add a pop of color to your table.

Nutriscore Rating: 56/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 1 head cauliflower florets
• 2 tablespoons olive oil
• 1 pound Italian sausage (ground or removed from casings)
• 3 cloves garlic cloves, minced
• 1 medium onion, finely chopped
• 1 teaspoon fresh thyme leaves
• 0.5 teaspoon crushed red pepper flakes (optional)
• 0.75 cup heavy cream
• 2 cups shredded mozzarella cheese
• 0.5 cup grated Parmesan cheese
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons parsley, chopped (optional garnish)

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Wash and separate the cauliflower into bite-sized florets.

Step 3

Toss the cauliflower florets in 1 tablespoon of olive oil, a pinch of salt, and black pepper. Spread them out on a baking sheet and roast for 15 minutes, or until lightly golden and tender but still slightly crisp.

Step 4

While the cauliflower is roasting, heat 1 tablespoon of olive oil in a large skillet over medium heat.

Step 5

Add the Italian sausage to the skillet, breaking it up with a spoon as it cooks. Cook for 6-8 minutes, or until browned and fully cooked. Remove the sausage and set aside.

Step 6

In the same skillet, add the chopped onion and cook for 3-4 minutes until translucent. Add the minced garlic, thyme, and red pepper flakes (if using), and cook for another minute until fragrant.

Step 7

Stir in the heavy cream and let it simmer for 2 minutes to slightly thicken. Season with salt and black pepper.

Step 8

In a large mixing bowl, combine the roasted cauliflower, cooked sausage, and the cream sauce. Toss until the cauliflower and sausage are evenly coated.

Step 9

Transfer the mixture to a greased 9x13-inch baking dish. Sprinkle the shredded mozzarella cheese evenly over the top, followed by the grated Parmesan cheese.

Step 10

Bake in the preheated oven for 15-20 minutes, or until the cheese is melted and bubbly, and the top is golden brown.

Step 11

Remove from the oven and let it cool for 5 minutes. Garnish with chopped parsley, if desired, before serving.

Nutrition Facts

Serving size	(1656.3g)

Amount per serving	% Daily Value*
Calories	3300.6

Total Fat 264.5g	0%
Saturated Fat 118.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 698.1mg	0%
Sodium 8137.4mg	0%
Total Carbohydrate 61.8g	0%
Dietary Fiber 15.3g	0%
Total Sugars 18.4g
Protein 150.5g	0%

Vitamin D 0IU	0%
Calcium 2328.1mg	0%
Iron 9.1mg	0%
Potassium 2956.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 73.7%

Protein: 18.6%

Carbs: 7.7%