Posts tagged low carb
Cheesy Sausage and Cauliflower Casserole

Today is a cold rainy day where I live! It’s a perfect day to make this super easy and filling cheesy sausage casserole. It’s warm, comforting and exactly what I crave on cold rainy days!

Don’t be fooled by the title and picture, while this casserole looks like a cheat meal it’s actually low carb and on the light side due to using low fat cheese!


I used a spicy chicken sausage to add depth of flavor and contrast the creamy cheese and cauliflower. You could also use chicken or bulk spicy pork sausage, just make sure to fully cook it before using it!


You can also play with the type of cheese. Cheddar cheese, cream cheese or Swiss could all be fun flavors to try, jut note that those will increase the calories in this dish.

This is a great meal prep recipe or weekend dinner, enjoy!

Cheesy Sausage and Cauliflower Casserole

Makes 6 servings


  • 1 head of cauliflower, chopped into florets

  • 4 Spicy turkey sausages, pre-cooked and sliced 

  • 1/4 teaspoon onion powder 

  • 1/2 teaspoon garlic powder 

  • 1 cup of low fat ricotta cheese

  • 2 cups low-fat mozzarella cheese, plus 1/2 cup more for topping  

  • 1-2 cups baby spinach

  • Olive oil for greasing pan

  • Salt and pepper to taste 


Heat oven to 400 degrees. Lightly grease a deep casserole dish and set aside. 

In a large bowl, add onion powder, garlic powder, ricotta cheese, mozzarella cheese and spinach. Stir well to combine. Add cauliflower florets and sausage and stir. 

Pour into prepared casserole dish and top with reserved mozzarella cheese. Bake for 20-25 minutes until cheese on top is brown and cauliflower is crisp tender. 

Turnip, Kale and Sausage Soup

Have you cooked with turnips before? To be honest, I had never really worked with turnips until a few months ago. I was looking for a good substitute for potatoes and stumbled into a pile of turnips at the grocery store (literally, I basically fell over three turnips on the floor). I have tried turnips roasted (delicious) boiled (meh) and as a sub for potatoes in soups (amazing). 

By far my favorite use for turnips is added into a soup! This turnip and sausage soup is so full of flavor and good for you ingredients. The turnips add a slightly peppery and delicious root flavor to the soup that is balanced by the smokey kielbasa! White beans are a neutral and filling background to the bold and hearty flavors in this soup. A final handful of kale adds texture and a huge nutrient boost that will leave your tummy happy! 

This soup also meal preps so well! I have made a pot on Sunday and have had it last to Friday with no problem!! Enjoy this hearty winter soup!


Turnip, Kale and Sausage Soup

Makes 6 servings


  • 2 tablespoons olive oil
  • 2 cups smoked kielbasa, sliced 
  • 3 medium turnips, diced  
  • 1 yellow onion, diced 
  • 1 red bell pepper, chopped 
  • 3 garlic cloves, minced 
  • 2 (15 ounce) cans white beans, drained and rinsed 
  • 1 teaspoon dried savory
  • 1/2 teaspoon dried thyme 
  • Pinch of red pepper flakes
  • 1 (32 ounce) container reduced-sodium chicken broth
  • 3 cups kale, shredded 
  • 1/4 cup grated Parmesan cheese 
  • Salt and pepper to taste  


In a large pot add olive oil and bring to a medium heat. Add all ingredients except broth, kale and Parmesan cheese and cook for 2-3 minutes or until the onion is crisp tender. Pour in broth and bring soup to a boil. Reduce to a simmer and cook for thirty minutes. Stir in kale and simmer for five more minutes or until kale is wilted. Serve with a sprinkle of Parmesan cheese. 

Pumpkin Protein Pudding
DSC_0863.jpg recipe is so ridiculously easy to make and tastes amazing! Last week I had a craving for a pudding that hit my sweet tooth but also made me full! So I started with a base of sugar-free/non-fat pudding, vanilla protein powder, added in some pureed pumpkin I had in the fridge and BAM! It all came together! I also added crushed graham crackers and some leftover toasted pecans I had and that really took it over the top! I think next time I make this I might even try adding some cooked and mashed sweet potatoes.

I would eat this as a dessert or as an afternoon snack on a day when I am really needing something sweet yet filling. I did a fast calculation on the calories and for 1/2 cup of the pudding it's right around 200 calories! I'll take it! 



Pumpkin Protein Pudding

Makes 2 cups


  • 1 (1 ounce) box fat-free/sugar-free instant vanilla pudding mix
  • 1/2 cup unsweetened vanilla coconut milk 
  • 2 scoops vanilla protein powder (I use Herbalife)  
  • 1/2 cup pumpkin puree
  • 2 tablespoons crushed graham crackers 
  • 2 tablespoons toasted pecans, chopped 


In a large bowl whisk together dry pudding mix and protein powder with coconut milk. Add more coconut milk if mixture is too thick. It should be smooth but not watery! Add in pumpkin and whisk to combine. Refrigerate pudding until set, about 5 minutes. Serve with graham crackers and pecans on top! 



Baked Salmon with Cauliflower Risotto

I'm obsessed with cauliflower risotto right now! It's extremely filling, tastes like comfort food and is a perfect side dish to any protein you like. What is fabulous about cauliflower is that it literally absorbs any flavor you cook it with. This makes it the perfect base to highlight fresh herbs, salty Parmesan and rich balsamic vinegar.

Cauliflower is an excellent source of vitamins C and K as well as providing fiber, omega-3 fatty acids and magnesium! Raw cauliflower can be a little harsh to eat, but cooking it in risotto form is an excellent way to get the health benefits without the bitter taste.

You can find riced cauliflower in just about any well stocked grocery store in the produce section. If you can’t seem to find it or want to make it yourself, it’s super simple! You will need a box grater and a clean and trimmed whole head of cauliflower that you cut in half. Simply rub the cauliflower half up and down the side of the box grater with the largest holes to create “rice”. 

Blending the beans with veggie broth is an important step in this recipe as it give the risotto a creamy texture and adds a wonderful buttery taste to the cauliflower. 



Baked Salmon with Cauliflower Risotto

Makes 4 servings


  • 4 salmon fillets, skinless and bones removed

  • 2 tablespoons olive oil, divided

  • 2 tablespoons Mrs.Dash’s salt free onion and garlic seasoning

  • 4 cups grated cauliflower “rice”

  • 1 (15 oz) can great northern beans, rinsed and drained

  • 1 cup veggie broth

  • 1/2 yellow onion, diced

  • 1 cup baby bella mushrooms, thinly sliced

  • 1 clove garlic, minced

  • 1 tablespoon red wine vinegar

  • 1 teaspoon fresh thyme leaves

  • 1 teaspoon fresh dill, chopped

  • 1/4 cup fresh basil, chopped

  • 1/4 cup aged balsamic vinegar

  • 1/3 cup grated Parmesan cheese


For the salmon: Preheat oven to 400 degrees. Place salmon on a baking sheet and drizzle with one tablespoon olive oil and onion and garlic seasoning. Place in oven and bake for 12-15 minutes until salmon is firm to the touch and flakes easily with a fork. 

For the risotto: In a blender, add beans and broth. Blend until smooth and set aside. In a large skillet heat remaining tablespoon of olive oil. Add onion and mushrooms and cook until tender. Add in vinegar, dill, thyme, garlic and salt and pepper. Cook until garlic is fragrant. Add in cauliflower rice and basil. Cook and stir for 1-2 minutes. Add in blended beans and broth and cook until rice is tender but not mushy, about 3 minutes. Sprinkle Parmesan cheese over risotto and drizzle with balsamic vinegar. Serve with salmon.