⏱ 80 min totalCauliflower & Sausage Casserole
Per 1 serving · 1,303 g · 13 ingredients
of a 2,000 cal day
- Protein19g17% of calories
- Carbs38g34% of calories
- Fat25g49% of calories
At a glance
One serving of Cauliflower & Sausage Casserole (1303 g) has 436 calories, with 19 g of protein, 38 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (38% DV), dietary fiber (37% DV) and Vitamin C (154% DV). Keep an eye on sodium and saturated fat, which provide 69% and 42% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Dietary fiber37%
- Vitamin C154%
- Vitamin K35%
- Thiamine163%
- Riboflavin (B2)40%
Good source of
10–19% of the daily value
- Vitamin E14%
- Magnesium19%
Watch
20%+ of the daily value
- Sodium69%
- Saturated fat42%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄3 cup Water
- 🥄¼ tsp Salt
¼ head large Cauliflower
¼ tbsp Olive oil
2 oz Italian sausage
½ medium Onion
1 cloves, minced Garlic
½ tsp Thyme
1 cup Tomatoes- 🥄¼ dash Salt
¼ dash Black pepper
³⁄₁₆ cup Breadcrumbs
1 tbsp Parmesan cheese
Directions
- 1
Preheat the oven to 350°F and lightly grease a 9x13-inch baking dish with olive oil.
- 2
Quarter the cauliflower, remove the leaves and stem, and chop into bite-sized florets.
- 3
Bring 8 cups of water to a boil, add salt, and cook cauliflower for 2 minutes. Drain and rinse with cold water.
- 4
In a hot sauté pan, add olive oil and sausage. Cook until browned and crispy, then drain excess fat.
- 5
Add onion, garlic, and thyme to the pan. Sauté for 5-6 minutes, then add crushed tomatoes and season with salt and pepper.
- 6
Combine the sauce with cauliflower and 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 is bubbling. Let stand for 5 minutes before serving.
Vitamins & minerals
Amounts for 1 serving (1,303 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 60 μg | 7% |
| Vitamin C | 138 mg | 154% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 42 μg | 35% |
| Thiamine | 2 mg | 163% |
| Riboflavin (B2) | 1 mg | 40% |
| Niacin | 6 mg | 36% |
| Vitamin B6 | 1 mg | 70% |
| Folate (B9) | 174 μg | 43% |
| Vitamin B12 | 1 μg | 27% |
| Pantothenic acid | 2 mg | 44% |
| Choline | 116 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 252 mg | 25% |
| Iron | 4 mg | 50% |
| Potassium | 1,365 mg | 29% |
| Magnesium | 81 mg | 19% |
| Phosphorus | 301 mg | 43% |
| Zinc | 2 mg | 21% |
| Copper | 0.3 mg | 29% |
| Manganese | 1 mg | 28% |
| Selenium | 23 μg | 43% |
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 | 2 g | — |
| Beta carotene | 604 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 15 μg | — |
| Fructose | 6 g | — |
| Galactose | 0 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 6,089 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.4 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 11 μg | — |
| Serine | 1 g | — |
| Starch | 11 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 436 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 83minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in Cauliflower & Sausage Casserole?
One serving of Cauliflower & Sausage Casserole (1 serving) has 436 calories, which works out to 33 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Cauliflower & Sausage Casserole high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 17% 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 & Sausage Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 34% 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 & Sausage Casserole?
1593 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cauliflower & Sausage Casserole?
14 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
547 calCreamy Mushroom Ramen1 serving
328 calSriracha Ramen Noodles1 serving
342 calCitrus Spinach Salad1 serving
373 calTurkey, Spinach & Tomato Pita Pizza1 serving
298 calBalsamic Salmon1 serving
235 calCucumber Avocado Toast1 serving
378 calChicken Stew1 serving
234 calStrawberry, Peach, and Chia Smoothie1 serving