⏱ 65 min totalCauliflower and Chicken Sausage Casserole
Per 1 serving · 1,161 g · 12 ingredients
of a 2,000 cal day
- Protein16g19% of calories
- Carbs37g43% of calories
- Fat15g38% of calories
At a glance
One serving of Cauliflower and Chicken Sausage Casserole (1161 g) has 335 calories, with 16 g of protein, 37 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (32% DV), dietary fiber (28% DV) and Vitamin C (75% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 74%, 22% and 24% of the daily value.
High in
20%+ of the daily value
- Protein32%
- Dietary fiber28%
- Vitamin C75%
- Thiamine135%
- Riboflavin (B2)27%
- Niacin29%
Good source of
10–19% of the daily value
- Vitamin E12%
- Vitamin K17%
- Choline10%
- Magnesium14%
- Copper13%
Watch
20%+ of the daily value
- Sodium74%
- Saturated fat22%
- Cholesterol24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄3 cup Water
- 🥄¼ tsp Salt
¼ head small Cauliflower
¼ tbsp Olive oil
2 oz Smoked sausage
½ medium Onion
1 cloves, minced Garlic
¼ tsp Thyme
1 cup Tomatoes
³⁄₁₆ cup Breadcrumbs
1 tbsp Parmesan cheese
¼ dash Black pepper
Directions
- 1
Preheat the oven to 350°F and lightly grease a 9x13-inch baking dish with olive oil.
- 2
Cut the cauliflower into quarters, remove the leaves and stem, and chop into bite-sized florets.
- 3
Bring 6 cups of water to a boil, add salt, and cook cauliflower for 2 minutes. Drain and rinse with cold water. Set aside.
- 4
Heat olive oil in a sauté pan over medium-high heat. Add sausage and cook until browned and crispy.
- 5
Add onion, garlic, and thyme to the pan. Sauté for 5-6 minutes, then add crushed tomatoes and cook for 5 more minutes.
- 6
Combine the sauce with cauliflower in the pot. Spread in the baking dish, top with bread crumbs and Parmesan, and drizzle with olive oil.
- 7
Bake for 25 minutes until breadcrumbs are browned and sauce bubbles. Let stand for 5 minutes before serving.
Vitamins & minerals
Amounts for 1 serving (1,161 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 60 μg | 7% |
| Vitamin C | 67 mg | 75% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 20 μg | 17% |
| Thiamine | 2 mg | 135% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 5 mg | 29% |
| Vitamin B6 | 1 mg | 45% |
| Folate (B9) | 93 μg | 23% |
| Vitamin B12 | 1 μg | 48% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 52 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 269 mg | 27% |
| Iron | 5 mg | 67% |
| Potassium | 935 mg | 20% |
| Magnesium | 60 mg | 14% |
| Phosphorus | 236 mg | 34% |
| Zinc | 3 mg | 23% |
| Copper | 0.1 mg | 13% |
| Manganese | 1 mg | 25% |
| Selenium | 20 μg | 37% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 598 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 13 μg | — |
| Fructose | 5 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 6,089 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 11 μg | — |
| Serine | 1 g | — |
| Starch | 12 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 335 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 64minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Cauliflower and Chicken Sausage Casserole?
One serving of Cauliflower and Chicken Sausage Casserole (1 serving) has 335 calories, which works out to 29 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Cauliflower and Chicken Sausage Casserole high in protein?
It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cauliflower and Chicken Sausage Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cauliflower and Chicken Sausage Casserole?
1699 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cauliflower and Chicken Sausage Casserole?
12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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