Low Carb Sausage & Cauliflower Bake – Cozy, Satisfying, and Weeknight Easy

This Low Carb Sausage & Cauliflower Bake is the kind of meal you make once and keep on repeat. It’s hearty without being heavy, cheesy without going overboard, and full of everyday ingredients you probably already have. The cauliflower roasts until tender, the sausage adds big flavor, and everything gets pulled together with a creamy, savory sauce.

It’s a crowd-pleaser that works for family dinners, low-carb goals, or relaxed Sunday meal prep. Make it your own with easy swaps and you’ve got a reliable favorite.

Low Carb Sausage & Cauliflower Bake - Cozy, Satisfying, and Weeknight Easy

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings 6 servings

Ingredients

  

• Cauliflower: 1 large head (about 2 to 2.5 pounds), cut into bite-size florets
• Sausage: 1 pound pork sausage (Italian or breakfast style), or chicken/turkey sausage
• Onion: 1 small yellow onion, diced
• Garlic: 3 cloves, minced
• Heavy cream: 3/4 cup
• Cream cheese: 4 ounces, softened
• Shredded cheese: 1 1/2 cups total (cheddar, mozzarella, or a blend)
• Parmesan: 1/4 cup, grated
• Olive oil: 2 tablespoons
• Spices: 1 teaspoon smoked paprika, 1/2 teaspoon dried thyme, 1/2 teaspoon red pepper flakes (optional)
• Salt and pepper: To taste
• Fresh parsley or chives: For garnish (optional)

Instructions

 

• Preheat and prep: Heat the oven to 400°F (200°C). Lightly grease a 9x13-inch baking dish. Line a sheet pan with parchment for the cauliflower.
• Roast the cauliflower: Toss florets with olive oil, salt, pepper, and half the smoked paprika. Spread out on the sheet pan. Roast 20–25 minutes, flipping once, until tender with golden edges.
• Brown the sausage: While the cauliflower roasts, heat a large skillet over medium-high. Add sausage and cook, breaking it up, until browned and cooked through, 6–8 minutes. Remove to a plate, leaving a little fat in the pan.
• Sauté the aromatics: Reduce heat to medium. Add the onion and cook 3–4 minutes until soft. Stir in garlic for 30 seconds until fragrant.
• Make the sauce: Lower heat. Add heavy cream and cream cheese, stirring until smooth. Mix in dried thyme, remaining smoked paprika, red pepper flakes (if using), and a pinch of salt and pepper. Simmer gently 2–3 minutes until slightly thickened.
• Combine everything: Add the browned sausage and roasted cauliflower to the skillet. Stir to coat in the sauce. If your skillet is small, combine in a large bowl.
• Layer and top: Transfer mixture to the baking dish. Sprinkle with shredded cheese and Parmesan.
• Bake: Bake 12–15 minutes until bubbly with melted, lightly golden cheese. For more browning, broil 1–2 minutes, watching closely.
• Rest and serve: Let it sit 5 minutes. Garnish with chopped parsley or chives. Taste and adjust salt and pepper before serving.

What Makes This Recipe So Good

• Big flavor, simple steps: Browned sausage, roasted cauliflower, and a quick cream sauce bring restaurant-level comfort without fuss.
• Low carb without sacrifice: No noodles, no problem. Cauliflower keeps things light while still feeling indulgent.
• Flexible and forgiving: Swap sausage types, cheeses, or seasonings based on what you have and what you like.
• Meal prep friendly: Holds up well in the fridge and reheats nicely for easy lunches.
• Family approved: It’s cheesy, savory, and satisfying—even for folks who don’t think they like cauliflower.

Shopping List

• Cauliflower: 1 large head (about 2 to 2.5 pounds), cut into bite-size florets
• Sausage: 1 pound pork sausage (Italian or breakfast style), or chicken/turkey sausage
• Onion: 1 small yellow onion, diced
• Garlic: 3 cloves, minced
• Heavy cream: 3/4 cup
• Cream cheese: 4 ounces, softened
• Shredded cheese: 1 1/2 cups total (cheddar, mozzarella, or a blend)
• Parmesan: 1/4 cup, grated
• Olive oil: 2 tablespoons
• Spices: 1 teaspoon smoked paprika, 1/2 teaspoon dried thyme, 1/2 teaspoon red pepper flakes (optional)
• Salt and pepper: To taste
• Fresh parsley or chives: For garnish (optional)

Instructions

1. Preheat and prep: Heat the oven to 400°F (200°C).

   Lightly grease a 9×13-inch baking dish. Line a sheet pan with parchment for the cauliflower.

2. Roast the cauliflower: Toss florets with olive oil, salt, pepper, and half the smoked paprika. Spread out on the sheet pan.

   Roast 20–25 minutes, flipping once, until tender with golden edges.

3. Brown the sausage: While the cauliflower roasts, heat a large skillet over medium-high. Add sausage and cook, breaking it up, until browned and cooked through, 6–8 minutes. Remove to a plate, leaving a little fat in the pan.
4. Sauté the aromatics: Reduce heat to medium.

   Add the onion and cook 3–4 minutes until soft. Stir in garlic for 30 seconds until fragrant.

5. Make the sauce: Lower heat. Add heavy cream and cream cheese, stirring until smooth.

   Mix in dried thyme, remaining smoked paprika, red pepper flakes (if using), and a pinch of salt and pepper. Simmer gently 2–3 minutes until slightly thickened.

6. Combine everything: Add the browned sausage and roasted cauliflower to the skillet. Stir to coat in the sauce.

   If your skillet is small, combine in a large bowl.

7. Layer and top: Transfer mixture to the baking dish. Sprinkle with shredded cheese and Parmesan.
8. Bake: Bake 12–15 minutes until bubbly with melted, lightly golden cheese. For more browning, broil 1–2 minutes, watching closely.
9. Rest and serve: Let it sit 5 minutes.

   Garnish with chopped parsley or chives. Taste and adjust salt and pepper before serving.

Keeping It Fresh

• Refrigerator: Store leftovers in an airtight container for 3–4 days. Reheat in the oven at 325°F until warmed through, or microwave in short bursts.
• Freezer: Freeze in portions for up to 2 months.

  Thaw overnight in the fridge before reheating. Add a sprinkle of cheese on top before reheating to refresh the texture.

• Moisture control: If the bake seems a little watery after reheating, give it a quick broil to evaporate excess moisture and revive the crispy top.

Health Benefits

• Lower in carbs: Cauliflower replaces pasta or potatoes, keeping total carbs down while still delivering comfort-food vibes.
• Protein-rich: Sausage boosts satiety and helps keep you full longer, making this a satisfying main dish.
• Nutrient-dense: Cauliflower is rich in vitamin C, vitamin K, and fiber, supporting immune and digestive health.
• Customizable fats: You control the cheeses and cream, allowing you to adjust for keto, moderate low-carb, or lighter preferences.

What Not to Do

• Don’t skip roasting the cauliflower: Boiling or steaming can make it soggy. Roasting keeps it tender and caramelized.
• Don’t drown it in sauce: Too much liquid leads to a watery bake.

  Aim for just enough to coat everything.

• Don’t overbake: Once the cheese is melted and bubbly, it’s done. Overbaking can dry out the sausage and split the sauce.
• Don’t under-season: Taste the sauce before baking and adjust salt, pepper, and spices. Cauliflower loves bold flavors.

Alternatives

• Sausage swaps: Use hot Italian sausage for heat, mild for classic comfort, or chicken/turkey sausage for a lighter option.

  For a pork-free version, try ground turkey plus fennel, garlic, and paprika.

• Dairy options: Swap heavy cream with half-and-half for a lighter sauce (reduce a bit longer). Lactose-free cream and cheeses also work well. For dairy-free, use full-fat coconut milk and a meltable dairy-free cheese.
• Vegetable add-ins: Fold in spinach, sautéed mushrooms, or roasted red peppers.

  Keep total veg volume similar to avoid watering down the sauce.

• Cheese profiles: Sharp cheddar for punch, mozzarella for stretch, Monterey Jack for mild creaminess, or Gruyère for a nutty twist.
• Spice variations: Try Italian seasoning, Cajun spice, or a pinch of nutmeg in the cream sauce for a cozy note.
• Crunchy top: For texture, mix a little crushed pork rind or almond flour with Parmesan and olive oil, then sprinkle on top before baking.

FAQ

Can I use frozen cauliflower?

Yes, but roast it from frozen on a very hot sheet pan to drive off moisture, and extend roasting time until browned at the edges. Avoid steaming, which can make the bake watery.

How do I keep the sauce from splitting?

Keep the heat moderate when adding cream and cream cheese. Stir until smooth before combining with the sausage and cauliflower, and don’t let the sauce boil hard.

Is this recipe keto-friendly?

Generally, yes.

It’s low in carbs and high in fat and protein. Check your sausage and cheese labels for added sugars and adjust portions to fit your macros.

What can I serve with it?

A simple green salad with lemon vinaigrette, roasted green beans, or sautéed zucchini pairs well. For non-low-carb sides, crusty bread works for sauce lovers.

Can I make it ahead?

Yes.

Assemble up to the point of baking, cover, and refrigerate for up to 24 hours. Add 5–10 extra minutes to the bake time and watch for bubbly edges.

How spicy is it?

That’s up to you. Use mild sausage and skip red pepper flakes for a gentle bake, or choose hot sausage and add flakes for extra heat.

Can I use pre-shredded cheese?

You can, though fresh-grated melts more smoothly.

If using pre-shredded, choose a good-quality brand and consider a quick broil to help it melt evenly.

Wrapping Up

This Low Carb Sausage & Cauliflower Bake is comforting, flexible, and weeknight-friendly. It delivers big flavor with simple steps and everyday ingredients. Whether you’re eating low-carb or just want a cozy, satisfying meal, this one checks the boxes.

Keep the base recipe handy, swap in your favorite cheeses or seasonings, and enjoy a reliable dinner that tastes like it took more effort than it did.