Keto Broccoli and Cauliflower Au Gratin with Sausage

Discover Your New Favorite Keto Side Dish

Are you struggling to find satisfying, flavorful side dishes that fit your ketogenic lifestyle? The modern keto diet often leaves people yearning for the comforting, creamy textures of classic dishes, but with a low-carb twist. Imagine a rich, cheesy, and utterly decadent bake that not only satisfies those cravings but also keeps you perfectly on track with your macros. That’s exactly what this Keto Broccoli and Cauliflower Au Gratin with Sausage delivers. It’s a fuss-free, incredibly delicious way to enjoy a classic comfort food without the carb overload. Say goodbye to bland keto meals and hello to a side dish that’s so good, it might just steal the show!

Irresistible Ingredients

The magic of this au gratin lies in its simple yet impactful ingredients. We’re focusing on fresh, vibrant vegetables and savory additions to create a dish that’s both healthy and incredibly satisfying. While the recipe calls for specific items, don’t be afraid to experiment with what you have on hand!

• 1 lb Broccoli Florets: Look for bright green, firm florets. You can use fresh or frozen, just ensure frozen broccoli is thawed and patted dry to remove excess moisture, preventing a watery sauce.
• 1 lb Cauliflower Florets: Similar to broccoli, firm, white florets are ideal. Frozen can also be used, but proper draining is key.
• 8 oz Sausage: Any good quality breakfast sausage or Italian sausage works wonderfully. For a bolder flavor, opt for a spicy Italian sausage. Remove casing if using links.
• 4 tbsp Butter: Unsalted butter provides a rich base for our creamy sauce.
• 4 oz Cream Cheese, softened: This is the secret to a gloriously smooth and thick sauce. Ensure it’s at room temperature for easy blending.
• 1 cup Heavy Cream: For that indulgent, velvety texture. Full-fat is essential for keto!
• 1/2 cup Grated Parmesan Cheese: Adds a salty, nutty depth. Choose a good quality, finely grated Parmesan.
• 1 cup Shredded Cheddar Cheese (or your favorite melty cheese like Gruyere or Monterey Jack): For that classic gooey, cheesy topping.
• 2 cloves Garlic, minced: Fresh garlic offers a pungent aroma and flavor that elevates everything.
• Salt and Black Pepper to taste: Essential for bringing out all the flavors.
• Optional: Pinch of Nutmeg: A tiny amount of nutmeg enhances the creaminess of dairy-based sauces beautifully.

Perfect Timing

This dish is designed for weeknight ease and weekend enjoyment. While it requires a bit of baking time, the active preparation is minimal.

Compared to many traditional gratins, this keto version shaves off significant time thanks to its straightforward sauce and quick veggie prep. Average gratins can easily creep past the hour mark with dough preparation or longer baking times for starches.

Mastering the Au Gratin

Let’s get cooking! This recipe is all about simple steps leading to a spectacular result. Follow along, and you’ll have a show-stopping dish in no time.

Preheat and Prep Your Veggies

First things first, let’s get our oven ready. Preheat it to 400°F (200°C). While the oven heats up, wash and chop your broccoli and cauliflower into bite-sized florets. If you’re using frozen, make sure they are thawed and thoroughly patted dry with paper towels – this is crucial to avoid a watery gratin. You can either steam them lightly for 3-5 minutes (just until tender-crisp) or skip this step and let them cook directly in the sauce, which will make them softer.

Sauté the Sausage

Grab a large skillet and place it over medium heat. Add your sausage (casings removed, if applicable) and cook, breaking it up with a spoon, until it’s nicely browned and cooked through. Once it’s done, use a slotted spoon to transfer the cooked sausage to a plate lined with paper towels. This helps drain off any excess grease, keeping our sauce from becoming oily. Don’t wipe out the skillet just yet; we’ll use those flavorful bits!

Create the Creamy Sauce Base

In the same skillet where you cooked the sausage (drain off most of the grease, leaving about a tablespoon for flavor), melt the butter over medium heat. Add the minced garlic and sauté for about 30-60 seconds until fragrant – be careful not to burn it! Now, whisk in the softened cream cheese until it starts to melt and becomes smooth. Gradually pour in the heavy cream, whisking continuously until the sauce is smooth and slightly thickened. Stir in the grated Parmesan cheese, salt, pepper, and the pinch of nutmeg (if using). Let it simmer gently for a minute or two until the cheese is fully melted and the sauce is luscious. Taste and adjust seasonings as needed; remember, the sausage and cheese will add saltiness.

Combine and Bake

Now for the grand assembly! Add your prepared broccoli and cauliflower florets into the creamy sauce in the skillet. Gently toss them until they are fully coated. Stir in the cooked, drained sausage. Pour this entire mixture into a greased 9×13 inch baking dish or a similar-sized casserole dish. Spread it out evenly.

Broil to Golden Perfection

Sprinkle the shredded cheddar cheese (or your chosen melty cheese) evenly over the top of the broccoli, cauliflower, and sausage mixture. Place the baking dish into the preheated oven. Bake for 25-30 minutes, or until the vegetables are fork-tender and the sauce is bubbling around the edges. For that irresistible golden-brown, crispy topping, turn on your broiler and broil for an additional 2-4 minutes, watching very carefully to prevent burning. The cheese should be bubbly and beautifully browned.

Nutritional Spotlight

This au gratin is a nutritional powerhouse for keto eaters. By focusing on healthy fats and low-carb vegetables, it provides:

• High in Healthy Fats: From heavy cream, butter, and cheese, crucial for ketogenic energy.
• Low in Net Carbs: Broccoli and cauliflower are exceptionally low-carb vegetables, making this dish keto-friendly.
• Good Source of Fiber: Both vegetables contribute dietary fiber, aiding digestion and satiety.
• Protein Boost: The sausage provides necessary protein to keep you full and satisfied.

*Nutritional values are estimates and can vary based on specific ingredients used. A typical serving (approx. 1/6 of the dish) contains roughly 450-550 calories, 40-50g fat, 10-15g protein, and 5-7g net carbs.

Smarter Swaps & Flavor Boosts

While this recipe is already quite keto-friendly, here are some ways to tweak it further or enhance its flavor:

• Lighter Cream Sauce: For a slightly lighter, though less traditional, sauce, you could try half heavy cream and half unsweetened almond milk. However, this will result in a thinner sauce.
• Dairy-Free Option: Substitute full-fat coconut milk or a nut-based cream for heavy cream, and use dairy-free cream cheese and cheddar. Nutritional yeast can add a cheesy flavor.
• Extra Veggies: Add a handful of sautéed mushrooms, spinach (wilted and squeezed dry), or roasted bell peppers for more flavor and nutrients.
• Spice it Up: Incorporate a pinch of cayenne pepper, red pepper flakes, or a dash of hot sauce into the cream sauce for a spicy kick.
• Herbs: Fresh chives or parsley sprinkled over the top before serving add a burst of freshness.

Serving it Up

This Keto Broccoli and Cauliflower Au Gratin with Sausage is so versatile. It shines as a hearty side dish, perfect alongside grilled steak, roasted chicken, or pan-seared salmon. It can also act as a more substantial dish on its own, especially if you increase the amount of sausage or add extra cheese. For a complete keto meal, pair it with a simple green salad with a creamy avocado dressing.

Avoid These Common Pitfalls

• Watery Gratin: Not drying frozen vegetables thoroughly is the most common culprit. Ensure they are as dry as possible before adding to the sauce.
• Burnt Topping: Keep a close eye during the broiler phase; it can go from golden to burnt in seconds.
• Undercooked Veggies: If you skipped the pre-steaming, ensure the vegetables have enough time in the oven to become tender.
• Flavorless Sauce: Don’t skimp on seasoning! Taste and adjust salt, pepper, and garlic. The sausage also adds a layer of flavor to consider.

Storing Your Masterpiece

Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheating is best done in the oven or a toaster oven at around 350°F (175°C) until warmed through to maintain the creamy texture. Microwaving can sometimes make the sauce a bit oily or watery.

Your Keto Comfort Awaits

This Keto Broccoli and Cauliflower Au Gratin with Sausage is more than just a recipe; it’s a testament to how delicious and satisfying low-carb eating can be. It’s creamy, cheesy, savory, and packed with nutrients, making it a perfect addition to your weekly meal rotation. Give this recipe a try, and prepare to fall in love with keto comfort food all over again!

Frequently Asked Questions

Keto Broccoli and Cauliflower Au Gratin with Sausage

Print Recipe

A delightful low-carb comfort food that takes minimal effort while delivering profound flavor.

• Author: Chef Samantha

Ingredients

Scale 1x2x3x

• 2 cupsbroccoli florets
• 2 cupscauliflower florets
• 8 ozsausage, sliced
• 1 cupheavy cream
• 1 1/2 cupsshredded cheddar cheese
• 1/2 cupgrated Parmesan cheese
• 2cloves garlic, minced
• 1/2 cupdiced onion (optional)
• 2 tbspbutter
• 1/2 tspsalt
• 1/4 tspblack pepper
• 1/4 tsppaprika (optional)

Instructions

1. Start by preheating your oven to 375°F (190°C). While your oven is warming up, take a medium-sized baking dish and grease it lightly with butter or non-stick spray to avoid sticking. Set it aside while you gather and prepare the rest of your ingredients.
2. Bring a large pot of salted water to a rolling boil. Once boiling, add the broccoli and cauliflower florets to the pot. Blanch them for 2 to 3 minutes; this will help retain their bright color and crisp texture. After the allotted time, drain the vegetables in a colander and set them aside to cool slightly.
3. In a skillet over medium heat, add the sliced sausage. Cook until the sausage is browned and cooked through, roughly 5–7 minutes. Once done, remove the sausage from the skillet and set aside while you prepare the creamy cheese sauce.
4. In the same skillet, melt the butter. Add in the minced garlic and diced onions (if using) and sauté them for 2–3 minutes, or until they become soft and fragrant. This step enhances the overall flavor of your cheese sauce.
5. Pour the heavy cream into the skillet and bring it to a gentle simmer. Gradually stir in the shredded cheddar cheese and half of the grated Parmesan. Allow the mixture to melt and combine into a smooth cheese sauce. Season the sauce with salt, black pepper, and paprika to taste.
6. In the prepared baking dish, layer the blanched broccoli and cauliflower alongside the cooked sausage. Drizzle the creamy cheese sauce over the top, ensuring even coverage. Gently stir to combine the ingredients without breaking apart the veggies too much.
7. Finish by sprinkling the remaining grated Parmesan cheese evenly across the top of the dish. Place the baking dish in the preheated oven and bake it uncovered for 20 to 25 minutes. You’ll know it’s done when the cheese is bubbly and golden brown.
8. Once baked, remove your gratin from the oven and let it rest for about 5 minutes before serving. This resting time allows the dish to set slightly, making it easier to serve. Enjoy your delicious Keto Broccoli and Cauliflower Au Gratin with Sausage while it’s hot!

Notes

Ensure to drain the blanched vegetables well to avoid excess moisture in the final dish. If you opt for frozen vegetables, remember to thaw and drain them thoroughly before using. Add a splash of cream when reheating if you notice the dish has dried out a bit.

Nutrition

• Calories: ~420
• Protein: 20g