⏱ 62 min totalSausage and Cauliflower Casserole
Per 1 serving · 302 g · 11 ingredients
of a 2,000 cal day
- Protein27g16% of calories
- Carbs11g7% of calories
- Fat59g77% of calories
At a glance
One serving of Sausage and Cauliflower Casserole (302 g) has 683 calories, with 27 g of protein, 11 g of carbohydrates and 59 g of fat. Most of its energy comes from fat (77% of calories). It is high in protein (55% DV), Vitamin C (44% DV) and Vitamin K (30% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 55%, 94% and 40% of the daily value.
High in
20%+ of the daily value
- Protein55%
- Vitamin C44%
- Vitamin K30%
- Thiamine96%
- Riboflavin (B2)26%
- Niacin36%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Folate (B9)14%
- Calcium10%
- Potassium15%
- Manganese13%
Watch
20%+ of the daily value
- Sodium55%
- Saturated fat94%
- Cholesterol40%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ head small Cauliflower
³⁄₁₆ tbsp Olive oil
5 ⅝ oz Italian sausage
³⁄₁₆ cup, chopped Onion
1 cloves, minced Garlic
¹³⁄₁₆ tsp Thyme
³⁄₁₆ can Tomatoes- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper- 🥄⅛ cup Almond flour
⅜ tbsp Parsley
Directions
- 1
Bring a pot of water to boil. Add the cauliflower florets to the pot and boil for 3 minutes. Drain and rinse the florets with cold water. Set aside.
- 2
Preheat the oven to 350 degrees F. Heat the olive oil in a large skillet over medium-high heat. Add the sausage and cook for 8-10 minutes until browned, using a spoon to break into small pieces. Stir in the onion, garlic, and thyme. Sauté for 5-7 minutes, stirring regularly. Add the tomatoes and juices to the pan and cook for 5 minutes more. Add salt and pepper to taste.
- 3
Remove the skillet from heat and carefully stir in the cauliflower. Transfer the mixture to a 9x13-inch baking dish. Sprinkle with almond flour. Bake for 20 minutes, and then turn the oven to broil and cook an additional 3-5 minutes. Garnish with parsley to serve.
Vitamins & minerals
Amounts for 1 serving (302 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 16 μg | 2% |
| Vitamin C | 40 mg | 44% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 36 μg | 30% |
| Thiamine | 1 mg | 96% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 6 mg | 36% |
| Vitamin B6 | 1 mg | 51% |
| Folate (B9) | 55 μg | 14% |
| Vitamin B12 | 1 μg | 60% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 29 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 102 mg | 10% |
| Iron | 3 mg | 35% |
| Potassium | 704 mg | 15% |
| Magnesium | 40 mg | 9% |
| Phosphorus | 271 mg | 39% |
| Zinc | 3 mg | 29% |
| Copper | 0.2 mg | 20% |
| Manganese | 0.3 mg | 13% |
| Selenium | 41 μg | 74% |
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 | 189 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 964 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 25 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 683 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 130minWalking (3.5 mph)
- 82minCycling (moderate)
- 57minRunning (6 mph)
- 96minSwimming laps
Common questions
How many calories are in Sausage and Cauliflower Casserole?
One serving of Sausage and Cauliflower Casserole (1 serving) has 683 calories, which works out to 226 calories per 100 g. That is about 34% of a 2,000-calorie day.
Is Sausage and Cauliflower Casserole high in protein?
It provides a solid 27 g of protein per serving (55% of the 50 g daily value), but protein supplies only 16% 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 Sausage and Cauliflower Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 7% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sausage and Cauliflower Casserole?
1254 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sausage and Cauliflower Casserole?
3.8 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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