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Fork lifting cheesy cauliflower and chicken sausage with melted cheese and parsley garnish.

Cauliflower & Chicken Sausage Bake

Cauliflower and Chicken Sausage Bake is a low-carb dinner that does not taste like a compromise. Thick cauliflower steaks with rich Italian chicken sausage marinara, topped with pesto, mozzarella, and Parmigiano Reggiano, covered and baked until the cauliflower is tender, then broiled until the cheese is bubbly and golden.
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Course: Main Course
Cuisine: Mediterranean
Keyword: cauliflower
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 6
Calories: 423kcal
Author: Lola Jay

Ingredients

Meat sauce

  • 1 lb Italian chicken sausage casings removed
  • 24 oz jar marinara sauce
  • ½ white onion diced
  • 3 garlic cloves crushed
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon Italian seasoning
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon red pepper flakes
  • ½ teaspoon paprika
  • ½ teaspoon salt

Bake

  • 2 heads of cauliflower cut into 6-7 one inch-thick steaks
  • 5 tablespoon pesto store bought or homemade
  • 2 cups shredded mozzarella cheese
  • ½ cup freshly grated Parmigiano Reggiano

Instructions 

Make the meat sauce

  • Heat the olive oil in a large skillet over medium high heat. Add the chicken sausage with the casings removed and spread it out across the pan. Let it cook completely undisturbed for 3 to 4 minutes until a deep golden brown sear develops on the bottom. Do not stir it. That sear is where the flavor lives.
    1 lb Italian chicken sausage, 1 tablespoon extra virgin olive oil
    Raw sausage meat being cooked in a black frying pan with a wooden spoon.
  • Break the sausage into crumbles and add the diced onion. Cook for 2 to 3 minutes until the onion softens and becomes translucent. Add the crushed garlic and cook for 30 seconds stirring constantly so it does not burn.
    ½ white onion, 3 garlic cloves
    Cooking suasage with chopped onions and minced garlic in a skillet.
  • Add the Italian seasoning, garlic powder, onion powder, red pepper flakes, paprika, and salt. Stir to coat the sausage and onion mixture evenly in the spices.
    1 teaspoon Italian seasoning, 1 teaspoon garlic powder, ½ teaspoon onion powder, ½ teaspoon red pepper flakes, ½ teaspoon paprika, ½ teaspoon salt
    Hand adding spices to sautéed onions and ground meat in a pan.
  • Pour in the marinara sauce and stir to combine. Let it simmer over medium low heat for 3 to 4 minutes until the sauce has thickened slightly and the flavors have come together. Taste and adjust salt and red pepper flakes as needed.
    24 oz jar marinara sauce
    Hearty tomato meat sauce simmering in a black pan.

Prep the cauliflower

  • Preheat your oven to 400F. Remove the outer leaves from the cauliflower and trim the base of the stem slightly so it sits flat on the cutting board. Starting from the center of the head, cut straight down through the stem into inch-thick slabs. You should get 8 steaks, depending on the size of your heads. Some florets on the outer edges may fall away. Save those and tuck them around the steaks in the baking dish.
    2 heads of cauliflower
    Sliced cauliflower on wooden cutting board.

Build the baking dish

  • Spoon a thin layer of the meat sauce across the bottom of a large baking dish. This prevents the cauliflower from sticking and ensures the bottom of each steak stays moist and flavored during the bake.
    Spreading red tomato sauce on a white baking dish.
  • Arrange the cauliflower steaks in a single layer over the sauce. Spoon the remaining meat sauce generously over each steak, making sure every surface is covered. Then spoon the pesto evenly over the meat sauce layer. The cauliflower will release some liquid during baking, and that is completely normal.
    5 tablespoon pesto
    Wooden spoon serving tomato meat sauce over cauliflower slices in a white dish.

Add the cheese and bake

  • Scatter the shredded mozzarella evenly over the top then finish with the freshly grated Parmigiano Reggiano. Cover the baking dish tightly with aluminum foil. Bake at 400F for 40 minutes until the cauliflower is fork tender all the way through. To check, insert a knife or skewer into the thickest part of a steak. It should slide through with no resistance.
    2 cups shredded mozzarella cheese, ½ cup freshly grated Parmigiano Reggiano
    Grated cheese being sprinkled over a dish with a grater.

Broil

  • Remove the foil and switch the oven to broil. Broil for 3-4 minutes until the cheese is bubbly, golden, and slightly crispy at the edges. Watch it closely. The difference between perfect and burnt is about 60 seconds under a broiler. Remove from the oven and let rest for 2 minutes before serving.
    Baked cheesy dish in a white casserole, with golden-brown top.

Serve

  • Use a large spatula to lift each cauliflower steak carefully onto the plate. Spoon any remaining sauce and cheese from the dish over the top. Serve immediately while the cheese is still bubbly and the cauliflower is hot.
    Cheesy baked cauliflower & sausage.
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Video

Notes

Nutrition facts are only estimates.
Storage
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350F covered with foil for 15 minutes, or in the air fryer at 375F for 8 minutes to bring the cheese back to life. Avoid the microwave as it makes the cauliflower soggy and the cheese rubbery. This dish freezes well for up to 2 months. Thaw overnight in the refrigerator and reheat covered in the oven at 350F for 20 minutes.

Nutrition

Calories: 423kcal | Carbohydrates: 17g | Protein: 27g | Fat: 29g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 90mg | Sodium: 1514mg | Potassium: 648mg | Fiber: 5g | Sugar: 6g | Vitamin A: 975IU | Vitamin C: 95mg | Calcium: 362mg | Iron: 2mg
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