Monday, January 6, 2014

Family Friend Low-Carb Part 5: Spicy Cauliflower Casserole

We have quite a few nights every month where there are multiple appointments, errands that need to be run as soon as The Wife gets home from work, teenager crisis that need to be handled, animals that need to be fed. It can get a bit chaotic.

This is another one of those quick meals that is super easy to prep. Because it's an oven casserole, it takes a hour to bake, but the prep literally takes about five minutes. We use it on nights when we have a ton of other things happening around the house that takes up. (This recipe also has a slightly higher than normal carb count than we would normally consume at dinner. So, when you make it, make sure the rest of your day allows for additional carbs.)

1 lbs spicy breakfast sausage
1 can/box condensed cream of chicken soup (we like Pacific Naturals Organic)
1/3 cup heavy whipping cream
1/4 cup water
1 small head cauliflower
2 cups shredded cheddar cheese
Season to taste (I generally use sea salt and black pepper, but that depends on which soup we use)

Preheat oven to 350 degrees. Brown sausage and drain. Chop cauliflower into to bite sized pieces or finer. Layer cauliflower and top with sausage. Combine soup, cream, and water in a bowl and pour over cauliflower/sausage. Bake in foil covered casserole dish for one hour. Remove foil, top with cheese, and bake for five additional minutes to melt cheese.

So easy. So delicious!

Servings: 6 servings
Calories: 452
Protein: 20
Fat: 36
Carbs: 11
Fiber: 3
Net Carbs: 8


  1. This looks yummy! I wish I wasn't the only one in my household who loved a good spicy kick to a dish. I may make this just for me! :) I wanted to stop by and say 'Hi!' since I'm a part of your group for the SITS Tribe Challenge! Hope you have a fantastic day! Feel free to stop by

  2. This looks delicious! Do you serve it as a main dish? I am also part of your SITS tribe and wanted to stop to say hello!


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