Italian Cauliflower & Chicken Casserole
On top of balancing my through-the-roof appetite with my eagerness to get back in shape, I’m also feeding a family, including a very picky toddler. There’s no way I’m making separate meals for everyone at the table - life’s way too short for that.
This Cauliflower and Italian Chicken Sausage Casserole is a life-saver for anyone who wants to eat healthfully, doesn’t have all day to spend in the kitchen and has picky little ones to feed.
Reasons to fall in love with this recipe:
It’s amazingly quick, easy AND delicious;
It’s packed with filling fiber and protein so you get the nourishment you need to feel strong & energized without going hungry;
It’s a great way to get your toddler (and your whole family) to fill up on veggies;
Like all of our recipes, no need to be super exact - make it work with your life & your pantry.
healthy Cauliflower & Italian sausage Casserole
1 large head of cauliflower, cut into bite-sized florets
2 Tbsp olive oil, plus more for drizzling
8 oz Italian chicken or turkey sausage, not in casing
1 large yellow onion, diced
6 cloves garlic, minced
1 (28-oz) can diced tomatoes, drained
2 cups crispy chickpeas (chickpeas add protein & fiber, and make the recipe gluten free, but bread crumbs work well too)
1 cup grated Parmesan cheese
1 tsp salt
2 tsp dried oregano
1 bunch fresh parsley, chopped
red chili flakes (optional)
Heat oven to 350°F.
Heat 2 Tbsp olive oil in a very large sauté pan or sauce pan over medium-high heat. Sauté onion until tender and browning, then turn down to low, adding garlic and cauliflower with a healthy pinch of salt. Sauté another ~5 min.
Turn heat back up to medium, add sausage with oregano and red chili flakes (if using). Break up the meat into small pieces and cook until the sausage starts to brown ~5-8 min.
Add tomatoes to the pan, stir to combine, then turn off heat.
Transfer the entire mixture to a 9x13-inch baking dish and spread into an even layer.
Using a food processor, blend up the crispy chickpeas into a coarse crumb, then mix in parmesan. Pulse until well combined. Spread this crumble evenly over the cauliflower. Drizzle lightly with a little more olive oil.
Bake until breadcrumbs are browned and the sauce is bubbling, about 20 minutes. Let stand for 5 minutes, then garnish with fresh parsley and serve.
Leave us a comment below letting us know how you and your family like it. We love hearing from you!