Keto Sausage & Cauliflower Skillet – A Fast, Flavor-Packed Low-Carb Meal

This skillet is the kind of weeknight recipe that saves the day. It’s hearty, loaded with flavor, and comes together fast with simple ingredients. You get crisp-tender cauliflower, savory sausage, and melty cheese in one pan.

No complicated steps, no strange ingredients—just real food that tastes great. If you’re eating low-carb or just want a quick, satisfying dinner, this one hits the spot.

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Keto Sausage & Cauliflower Skillet - A Fast, Flavor-Packed Low-Carb Meal

Prep Time10 minutes mins

Cook Time20 minutes mins

Total Time30 minutes mins

Servings: 4 servings

Ingredients

• 1 lb (450 g) smoked or Italian sausage, sliced into coins
• 1 medium head cauliflower, cut into small florets (about 5–6 cups)
• 2 tbsp olive oil or avocado oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• 1/4 tsp red pepper flakes (optional, for heat)
• 1/3 cup chicken broth or water
• 1/2 cup shredded mozzarella or cheddar
• 2 tbsp grated Parmesan
• Salt and black pepper, to taste
• Fresh parsley or green onions, chopped, for garnish

Instructions

• Prep the cauliflower: Cut the florets small so they cook quickly and evenly. Rinse and pat dry.
• Brown the sausage: Heat 1 tbsp oil in a large skillet over medium-high.Add sliced sausage and cook 4–5 minutes until browned. Transfer to a plate, leaving some fat in the pan.
• Sauté the aromatics: Add the remaining 1 tbsp oil if needed. Add onion and cook 2–3 minutes until softened.Stir in garlic and cook 30 seconds until fragrant.
• Add cauliflower and spices: Add cauliflower florets, smoked paprika, oregano, and red pepper flakes. Season with a pinch of salt and pepper. Toss to coat.
• Steam to tender: Pour in the chicken broth, cover, and cook 4–6 minutes, stirring once, until cauliflower is crisp-tender.Avoid overcooking.
• Combine and melt: Return sausage to the skillet. Toss everything together and cook 2 minutes to heat through. Sprinkle mozzarella and Parmesan over the top.Cover for 1–2 minutes until the cheese melts.
• Finish and serve: Taste and adjust salt and pepper. Garnish with parsley or green onions. Serve hot.

What Makes This Special

• One-pan convenience: Minimal cleanup and maximum flavor.
• Low-carb and filling: Cauliflower keeps carbs low while sausage and cheese keep you satisfied.
• Flexible: Swap spices, use different sausages, or add veggies you have on hand.
• Meal-prep friendly: Reheats well for lunches or a second dinner.

Ingredients

• 1 lb (450 g) smoked or Italian sausage, sliced into coins
• 1 medium head cauliflower, cut into small florets (about 5–6 cups)
• 2 tbsp olive oil or avocado oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• 1/4 tsp red pepper flakes (optional, for heat)
• 1/3 cup chicken broth or water
• 1/2 cup shredded mozzarella or cheddar
• 2 tbsp grated Parmesan
• Salt and black pepper, to taste
• Fresh parsley or green onions, chopped, for garnish

Step-by-Step Instructions

1. Prep the cauliflower: Cut the florets small so they cook quickly and evenly. Rinse and pat dry.
2. Brown the sausage: Heat 1 tbsp oil in a large skillet over medium-high.

   Add sliced sausage and cook 4–5 minutes until browned. Transfer to a plate, leaving some fat in the pan.

3. Sauté the aromatics: Add the remaining 1 tbsp oil if needed. Add onion and cook 2–3 minutes until softened.

   Stir in garlic and cook 30 seconds until fragrant.

4. Add cauliflower and spices: Add cauliflower florets, smoked paprika, oregano, and red pepper flakes. Season with a pinch of salt and pepper. Toss to coat.
5. Steam to tender: Pour in the chicken broth, cover, and cook 4–6 minutes, stirring once, until cauliflower is crisp-tender.

   Avoid overcooking.

6. Combine and melt: Return sausage to the skillet. Toss everything together and cook 2 minutes to heat through. Sprinkle mozzarella and Parmesan over the top.

   Cover for 1–2 minutes until the cheese melts.

7. Finish and serve: Taste and adjust salt and pepper. Garnish with parsley or green onions. Serve hot.

Storage Instructions

• Refrigerate: Store in an airtight container for up to 4 days.
• Reheat: Warm in a skillet over medium heat with a splash of water or broth, or microwave in short bursts, stirring between.
• Freeze: You can freeze for up to 2 months, though the cauliflower may soften.

  Thaw overnight in the fridge before reheating.

Benefits of This Recipe

• Keto-friendly: Low in carbs, high in flavor and satiety.
• Balanced: Protein and fats keep you full without heavy starches.
• Budget-friendly: Uses affordable, everyday ingredients.
• Quick: On the table in about 25–30 minutes.

Common Mistakes to Avoid

• Cutting large florets: Big pieces take longer to cook and can stay crunchy. Aim for small, bite-sized florets.
• Overcooking the cauliflower: It should be tender with a little bite. Mushy cauliflower can make the skillet watery.
• Skipping the browning: Browning the sausage adds deep flavor.

  Don’t rush this step.

• Not seasoning as you go: Taste after adding sausage and again before serving to keep flavors bright.

Alternatives

• Protein swaps: Use chorizo, chicken sausage, ground pork, or tofu (for a non-keto vegan twist).
• Cheese options: Try provolone, pepper jack, or gouda for a different melt and flavor.
• Veggie add-ins: Bell peppers, mushrooms, spinach, or zucchini work well. Keep total volume similar so the pan doesn’t overcrowd.
• Spice profile: Swap paprika and oregano for Cajun seasoning, Italian seasoning, or garlic-herb blends.
• Dairy-free: Skip the cheese and finish with a drizzle of olive oil and extra herbs.

FAQ

Is this recipe spicy?

It’s mild as written. The red pepper flakes add gentle heat, so reduce or omit them if you prefer no spice.

Can I use frozen cauliflower?

Yes, but thaw and pat it dry first to avoid excess moisture.

Cook uncovered a bit longer to evaporate liquid if needed.

What kind of sausage works best?

Smoked sausage or pre-cooked kielbasa is easy and flavorful. Italian sausage (mild or hot) also works great; brown it thoroughly before adding the cauliflower.

How can I make it even lower in carbs?

Skip the onion or reduce the amount, and use less tomato-based sausage if it contains added sugars. Keep the focus on cauliflower, sausage, and cheese.

Can I make it ahead?

Yes.

Cook it fully, cool, and store in the fridge. Reheat gently and add a sprinkle of fresh cheese or herbs to refresh the flavors.

What can I serve with it?

A simple green salad, sautéed greens, or roasted asparagus pair well. If not strictly keto, a side of cauliflower mash tastes great too.

Final Thoughts

This Keto Sausage & Cauliflower Skillet proves that quick dinners can be both comforting and smart.

It’s flexible, flavorful, and easy to make with what you already have. Keep it in your weeknight rotation, switch up the seasonings, and enjoy a reliable low-carb meal that never feels like a compromise.