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Kalyn's Kitchen

Cauliflower Rice Sausage Casserole

This new Cauliflower Rice Sausage Casserole won’t win any beauty contests, but this is amazingly delicious for an easy low-carb and Keto dinner! Use Casseroles for more recipes likes this one.

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Watch the video to see if you’d like to make Cauliflower Rice Sausage Casserole!

 

Cauliflower Rice Sausage Casserole title photo

If you’re a regular reader, you’ve probably noticed how I am such a fan of low-carb and Keto casseroles! And it’s not just because I grew up eating casseroles, because the casseroles my mom used to make were nothing like the low-carb casserole recipes I’m so fond of now. Mostly I think it’s the way you can make a casserole on the weekend and it guarantees leftovers for a few days. (At least that’s true for me; if you have a house full of teenage boys that probably isn’t going to work.)

This new recipe for Cauliflower Rice Sausage Casserole was inspired by an Easy Brown Rice Casserole with Italian Sausage and Bell Pepper that’s back in the archives of the blog. I love that old recipe and used to make it often back in the days when I followed South Beach and ate brown rice more often. But now most of my regular readers probably would prefer a version with cauliflower rice, and when I read through the recipe I was pretty sure that switch would work!

I used frozen cauliflower rice to make it extra easy to get this on the table, and added some mushrooms to the original recipe, which was a nice bonus. And after I tested this recipe with Kara and had some leftover in the fridge, I noticed how much I enjoyed it every time I pulled one out. And when I talked to Kara later about how she enjoyed her share of the leftovers, we both agreed it might have been even better when it was reheated, FTW! I didn’t manage to freeze any, but I’m sure this would freeze well. The casserole was not overly photogenic, but I hope you won’t let that stop you from making it because this is absolutely a winner!

Cauliflower Rice Sausage Casserole process shots collage

How to Make Cauliflower Rice Sausage Casserole:

(Scroll down for complete printable recipe including nutritional information.)

  1. Preheat oven to 375F/190C and spray casserole dish with nonstick spray. 
  2. Take the cauliflower rice out of the freezer and let it start to thaw.
  3. Chop mushrooms, onion, and green bell pepper and slice green onions.
  4. Heat oil in a large non-stick frying pan and cook sausage over medium-high heat until it’s nicely browned. 
  5. Remove sausage, add more oil, add chopped mushrooms, and cook until mushrooms have released their liquid and all liquid has evaporated. Remove mushrooms.
  6. Heat another 2 tsp. oil in the frying pan; then add onions and green pepper and cook until they are barely starting to brown. Add spices and cook 2 minutes more.
  7. Add cauliflower rice to the pan and heat for few minutes. Season with salt and fresh-ground black pepper.
  8. Add cooked sausage and mushrooms and gently combine with other ingredients. Then add 1 cup grated mozzarella and stir to distribute the cheese.
  9. Put mixture into the casserole dish and sprinkle the other cup of cheese over the top.
  10. Bake about 25 minutes, or until the top is starting to lightly brown.
  11. Serve hot, garnished with diagonally-sliced green onions if desired.

Cauliflower Rice Sausage Casserole close-up photo

Make it a Low-Carb Meal:

This would be delicious with Low-Carb Spinach Salad with Bacon or Kalyn’s Favorite Baby Arugula Salad served as a side dish.

More Low-Carb and Keto Casseroles with Cauliflower:

Amazing Low-Carb and Keto Casseroles with Cauliflower ~ Kalyn’s Kitchen
Keto Green Chicken Enchilada Casserole ~ I Breathe I’m Hungry
Low-Carb Deconstructed Stuffed Cabbage Casserole
Cracker Barrel Hashbrown Casserole with Cauliflower ~ Joy Filled Eats
Low-Carb Ground Beef Stroganoff Casserole with Cauliflower Rice ~ Kalyn’s Kitchen

Cauliflower Rice Sausage Casserole close-up photo

Cauliflower Rice Sausage Casserole

Yield 6 servings
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes

Cauliflower Rice Sausage Casserole was inspired by an Easy Brown Rice Casserole with Italian Sausage and Bell Pepper that's back in the archives of the blog.

Ingredients

  • 1 10 oz pkg. frozen cauliflower rice (see notes)
  • 5 tsp. olive oil, divided
  • one 19.5 oz. pkg. uncooked Italian Sausage (see notes)
  • 1 lb. mushrooms, chopped
  • 1 small onion, chopped
  • 1 green pepper, chopped
  • 1 tsp. Italian Herb Blend
  • 1/2 tsp. ground fennel (see notes)
  • salt and fresh-ground black pepper to taste
  • 2 cup grated Mozzarella cheese

Instructions

  1. Preheat oven to 375F/190C and spray a casserole dish with nonstick spray. (I used a dish that was 8" x 11" but any size close to that will work.)
  2. Take the cauliflower rice out of the freezer and let it thaw while you start the recipe.
  3. Chop mushrooms, onion, and green bell pepper and slice green onions.
  4. Heat 2 tsp. oil in a large non-stick frying pan and cook sausage over medium-high heat until it's nicely browned. We use a potato masher (affiliate link) to break the meat apart as it cooks.
  5. Remove sausage to a bowl, add another teaspoon of oil, add chopped mushrooms, and cook until mushrooms have released their liquid and all liquid has evaporated. Transfer mushrooms to the bowl with the sausage.
  6. Heat another 2 tsp. oil in the frying pan; then add onions and green pepper and cook until they are barely starting to brown. (You need this much oil for the cauliflower rice, which will be added next.)
  7. Add spices and cook 2 minutes more.
  8. Add cauliflower rice to the pan with onions and peppers and heat for a couple of minutes. Season with salt and fresh-ground black pepper to taste.
  9. Add the cooked sausage and mushrooms to the pan and gently combine with other ingredients. Then add 1 cup grated mozzarella and stir to distribute the cheese in the mixture.
  10. Put the mixture into the casserole dish and sprinkle the other cup of cheese over the top.
  11. Bake about 25 minutes, or until the top is starting to lightly brown.
  12. Serve hot, garnished with diagonally-sliced green onions if desired.

Notes

A ten-ounce package of frozen cauliflower rice is 2 1/2 cups; if you're taking the cauliflower rice from a larger package I might increase to 3 cups, or even slightly more. I used my favorite spicy turkey Italian Sausage, but use pork sausage if you prefer more fat. Ground Fennel is optional, but highly recommended! Use full-fat or reduced-fat Mozzarella, whichever you prefer.

Cauliflower Rice Sausage Casserole was inspired by an Easy Brown Rice Casserole with Italian Sausage and Bell Pepper that's back in the archives of the blog.

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 506Total Fat: 38gSaturated Fat: 15gUnsaturated Fat: 23.1gCholesterol: 82mgSodium: 1032mgCarbohydrates: 8.5gFiber: 3.2gSugar: 5.9gProtein: 29g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

Cauliflower Rice Sausage Casserole thumbnail photo

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
If you use full-fat mozzarella this Cauliflower Rice Sausage Casserole is a great dish for low-carb diet or Keto plans. You can also use pork Italian Sausage for Keto if you prefer, but I would reduce the amount of oil when cooking the sausage. If you want to make this work for the South Beach Diet, be sure to use turkey Italian Sausage and low-fat mozzarella, and maybe reduce the amount of cheese.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Cauliflower Rice Sausage Casserole Pinterest Image

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    9 Comments on “Cauliflower Rice Sausage Casserole”

  1. Can I use fresh fennel?

  2. The ingredient list doesn’t include green onion.

  3. Could ground beef be substituted for the sausage? The recipe sounds delicious but I’m not a big fan of sausage.

  4. What exactly is a Herb Blend?

    • Italian Herb Blend is the name of a blend of herbs used in Italian cooking. Sometimes it’s just called Italian Seasoning. I buy in bulk so I don’t have a label with ingredients, but you could google it to find out.

    • It would be found in the spice section of the baking aisle where a bottle Italian herbs (oregano, basil, etc.) would be pre-combined by a certain brand (say…McCormick.) A salt-free version is offered by Mrs. Dash. Alternatively, you could mix up your own from a recipe on this or other cooking sites and is also the cheapest route