Cheesy Sausage and Rice Casserole

Cauliflower rice is one of the best low carb substitutes for those starchy foods we have all enjoyed but no longer eat on keto.  Since cauliflower is so mild in flavor, it absorbs the seasonings and sauces you add to it, making it a great base in many dishes.  Roasted, riced, or “mashed” shows the vegetable’s true versatility beyond streamed or raw florets.  This casserole will turn even the biggest cauliflower non-believer into a fan, because of the delicious sausage and cheese that accompany it.  Another easy weeknight meal makes this a true winner.

I began by pre-heating my oven to 350°F and gathering the above ingredients.

While heating olive oil in a large pan over medium heat, I chopped the onion, red pepper, and jalapeños into small pieces.  I used two medium jalapeños but you could use more or less, depending on personal preference.

I first cooked the onions in peppers until fragrant and the onions were slightly translucent, then seasoned with salt and pepper.  I sliced the sausage links into coins and then added them to the pan to warm through.

Next I stirred in the riced cauliflower and mixed everything together.  Since I used frozen cauliflower I only cooked it for 2-3 minutes.  If you start with raw cauliflower, I would probably cook it for at least 5 until the “rice” is more tender.  I topped the mixture with cheese and put the pan in the oven for 10 minutes until the cheese melted.  If you do not have an oven-safe pan, you can first transfer the mixture to an 8×8 baking dish, top with cheese, and then bake.  This is delicious!  I love the flavor from the sausage and the bite from the peppers.  You could use any type of sausage you prefer, but this cajun andouille is fantastic.

Cheesy Sausage and Rice Casserole

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 4 servings

Serving Size: 1 serving


    • 4 links cajun style andouille sausage
    • 12oz riced cauliflower, fresh or frozen
    • 1/4c diced jalapeños
    • 1/2c diced yellow onion
    • 1/2c diced red pepper
    • 1c shredded cheddar cheese
    • 1tblsp olive oil
To Taste
  • Salt
  • Pepper


  1. Begin by pre-heating the oven to 350°F.
  2. While heating the olive oil in a large pan over medium heat, chop the onion, pepper, and jalapeños; season with salt and pepper and saute until fragrant and the onions are slightly translucent.
  3. Slice the pre-cooked sausage links into coins and add to the veggies to warm through.
  4. Add the riced cauliflower, fresh or frozen, to the pan and stir to combine; cook until tender.
  5. If pan is oven-safe, sprinkle cheese over top and bake for 10 minutes or until cheese is melted; if not oven-safe, transfer to an 8×8 baking dish, sprinkle with cheese, and bake.

Nutrtional Information

Per serving: 329 calories, 8g total carbs, 5g net carbs, 24g fat, 25g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

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