Sausage and Cauliflower Keto Stew

I’m always on the search for recipes that are fast and easy to make. This sausage and cauliflower keto stew is super easy to make.

Often I turn to family recipes that we have enjoyed in the past. Even when they are higher in carbs. I occasionally eat them but try to see if I can recreate a lower in carb version.

This recipe was originally made with beans instead of cauliflower. It is a hearty stew that comes together quickly. The perfect meal for a busy weeknight when you come home from work tired but hungry.

However using two cans of beans to create this recipe made each serving contain 23 net carbs (37 grams carbs minus the 14 grams of fiber). When you are trying to keep your carb count down a single bowlful will certainly use up most of the carbs for the day.

Often you can replace many high carb, starchy ingredients with cauliflower. I thought I would give it a try and  it still tasted great!

This keto friendly stew is perfect for lunch or dinner. Give it a try. I’m sure you will enjoy it.

Sausage and Cauliflower Stew

Sausage and Cauliflower Low Carb/Keto Stew

Ingredients:

  • 1 tablespoon olive oil
  • 1 pound of sweet Italian sausage, removed from casing
  • 1 pound of hot Italian sausage, removed from casing
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 3 stalks celery, diced
  • 1 cup beef broth
  • 15 ounce can diced tomatoes
  • 16 ounces of cauliflower, coarsely chopped
  • 1/2 teaspoon dried thyme, powdered or 1 tablespoon fresh thyme
  • 4 ounces cream cheese
  • salt and pepper to taste

Directions:

  • In a large pot heat 1 tablespoon of olive oil over medium heat.
  • Add the sausage and cook until no longer pink. While it is cooking make sure to break up the pieces with a spoon or spatula.
  • Push browned sausage to the side of the pot and add the onion, celery and garlic. Cook until the vegetables have softened.
  • Add the tomatoes, beef broth, cauliflower and thyme.
  • Turn down heat to low, cover the pot and cook until the cauliflower is soft.
  • Turn off heat. Add cream cheese and stir until melted.

 You can change the recipe up a bit and use all sweet Italian sausage or all hot Italian sausage. I prefer a mixture of the two. It has a little heat that’s balanced with the sweet Italian sausage.

This makes a great lunch or dinner meal. You can double or triple the batch to freeze some for meals later on when you don’t have much time to cook. Just remember to stir well when reheating as the cream cheese might become a little watery after being thawed. Stirring should help to incorporate it back into the mixture.

Sausage and Cauliflower Stew

Sausage and Cauliflower Keto Stew

5 from 1 vote
Print Pin Rate
Course: Main Course
Cuisine: Italian
Keyword: cauliflower, dinner, keto, sausage, stew
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Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 6
Calories: 650kcal

Ingredients

  • 1 tablespoon olive oil
  • 1 pound Sweet Italian Sausage removed from casing
  • 0.5 pound Hot Italian Sausage removed from casing
  • 1 Onions medium, diced
  • 3 cloves Garlic minced
  • 3 celery stalks, diced
  • 1 cup beef broth
  • 15 ounce diced tomatoes canned
  • 16 ounces Cauliflower coarsely chopped
  • 1/2 teaspoon dried thyme powdered or 1 tablespoon fresh thyme
  • 4 ounces Cream Cheese
  • Salt and Pepper to taste

Instructions

  • In a large pot heat 1 tablespoon of olive oil over medium heat.
  • Add the sausage, removed from the casing, and cook until no longer pink. While it is cooking make sure to break up the pieces with a spoon or spatula.
  • Push browned sausage to the side of the pot and add the onion, celery and garlic. Cook until the vegetables have softened.
  • Add the tomatoes, beef broth, cauliflower and thyme.
  • Turn down heat to low, cover the pot and cook until the cauliflower is soft.
  • Turn off heat. Add cream cheese and stir until melted.

Nutrition

Serving: 1g | Calories: 650kcal | Carbohydrates: 13g | Protein: 28g | Fat: 54g | Saturated Fat: 20g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 24g | Cholesterol: 132mg | Sodium: 1617mg | Potassium: 925mg | Fiber: 4g | Sugar: 5g | Vitamin A: 293IU | Vitamin C: 62mg | Calcium: 193mg | Iron: 3mg
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MEAL TIPS:

In place of the cauliflower rice you can leave larger pieces of cauliflower. Try replacing the cauliflower with a bag of shredded cabbage for a slightly different taste.

FREEZER TIPS:

This meal freezes well. Portion into individual meal sized containers for a quick grab and go lunch. Allow the container to thaw in your lunch bag or the workplace refrigerator. Microwave until hot, stirring to make sure that it is evenly heated, and enjoy a delicious hot lunch.

If you are looking for other low-carb/keto recipe ideas, be sure to check out our growing Recipe Index full of low-carb/keto recipes!

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Sausage and Cauliflower Low Carb / Keto Stew

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1 thought on “Sausage and Cauliflower Keto Stew”

  1. 5 stars
    Dynamite recipe for keto – No one goes hungry with this in the fridge all ready to be heated up quickly.
    I doubled this recipe and froze half for an “Oops, I forgot dinner” night.

    Reply
5 from 1 vote (1 rating without comment)

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