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Batch Cooking Food Prep - Keto Sausage & Roasted Pepper Cauliflower Bake

Batch Cooking Food Prep - Keto Sausage & Roasted Pepper Cauliflower Bake

Batch Cook · Italian · Keto

Keto Sausage & Roasted Pepper Cauliflower Bake

A hearty, high-volume casserole loaded with crumbled Italian sausage, roasted bell peppers, and tender cauliflower florets in a creamy parmesan-mozzarella sauce. Comfort food built for meal prep — freezes for up to three months and reheats beautifully.

Keto Freezer-Friendly Under 500 Cal Gluten-Free High Protein
55m
Total Time
16
Servings
460
Calories
24 oz
Container
34g
Fat
28g
Protein
8g
Net Carbs
~460
Calories
1

Ingredients

4 lbs Italian sausage, casings removed
3 large heads cauliflower, cut into florets
5 large bell peppers, diced
16 oz cream cheese, softened
1½ cups heavy cream
3 cups shredded mozzarella
1 cup grated parmesan
¼ cup olive oil
8 garlic cloves, minced
1 tbsp Italian seasoning
1 tsp red pepper flakes (optional)
1 tbsp salt
1 tsp black pepper
2

Instructions

1

Preheat Oven

Preheat oven to 400°F. Line two large baking sheets with parchment paper.

2

Roast Cauliflower & Peppers

Spread cauliflower florets and diced bell peppers across both baking sheets. Drizzle with olive oil, season with salt and pepper, and toss to coat. Roast until edges are golden and cauliflower is fork-tender, rotating pans halfway through.

⏱ 25 minutes
3

Brown the Sausage

While veggies roast, heat a large skillet or Dutch oven over medium-high heat. Working in batches, crumble in the Italian sausage and cook, breaking into small pieces, until browned and cooked through. Add garlic, Italian seasoning, and red pepper flakes in the last minute. Drain any excess fat.

⏱ 15 minutes
4

Make the Cream Sauce

Reduce heat to low. Add cream cheese and heavy cream to the sausage. Stir until the cream cheese is fully melted and the sauce is smooth.

⏱ 3 minutes
5

Assemble Three Baking Dishes

Divide the roasted cauliflower and peppers evenly among three greased 9x13 baking dishes. Top with the sausage cream sauce and stir gently to coat. Sprinkle mozzarella and parmesan evenly across all three dishes.

6

Bake Until Bubbly

Bake uncovered until cheese is melted and golden brown on top.

⏱ 15 minutes
7

Cool & Portion

Let rest for 10 minutes before portioning into 16 equal servings. For freezer storage, cool completely, then transfer individual portions to 24 oz airtight containers.

Prep Notes & Tips

  • Container: Use 24 oz (3-cup) round or rectangular containers. Glass snap-lid containers like Pyrex work great for oven reheating; BPA-free plastic works for microwave only.
  • Freezer: Freeze in individual portions for up to 3 months. Reheat from frozen in the microwave (4–5 min, stirring halfway) or in a 350°F oven for 20–25 min covered with foil.
  • Volume boost: Add a big handful of fresh spinach per dish to the sauce in Step 4 — it wilts down and adds bulk with almost zero calories.
  • Leaner swap: Use ground turkey + Italian seasoning instead of sausage — saves about 60 calories per serving.
  • Batch strategy: This fills three 9x13 baking dishes. Roast the cauliflower and peppers across two large sheet pans.
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