Low Carb Sausage and Peppers over Cauliflower Mash

Low Carb Sausage and Peppers over Cauliflower Mash
Sausage and peppers, one of the most quintessential Italian comfort foods, gets lightened up in this healthier weeknight version by serving it over creamy cauliflower puree. Lighten it further by using turkey instead of pork sausage.

Low Carb Sausage and Peppers

  • 1 lb sweet italian sausage pork or turkey
  • 1 tsp olive oil
  • 1 red bell pepper sliced into 1/2" strips
  • 1 green bell pepper sliced into 1/2" strips
  • 1 yellow onion sliced into 1/2" strips
  • 2 cloves garlic chopped
  • 1 tbsp balsamic vinegar
  • 1 28-oz can diced fired roasted tomatoes
  • 1 tsp dried basil
  • 1 tsp dried parsley
  • 1/2 - 1 tsp red pepper flakes optional
  • 1/2 tsp dried oregano
  • 1 tsp sea or kosher salt
  • 3 tbsp fresh chopped basil

Creamy Cauliflower Puree

  • 1 head cauliflower cut into florets
  • 1 c chicken broth
  • 1/2 tsp sea or kosher salt plus more to taste
  • 1/4 - 1/2 c shredded parmesan cheeese
Low Carb Sausage and Peppers over Cauliflower Mash #dinner #lowcarb #maincourse #glutenfree


  1. Start the cauliflower mash. Combine the cauliflower florets and chicken broth in a 4-quart sauce pot. Place over a high flame and heat until the liquid comes to a boil. Cover, reduce to medium/medium-low to maintain a simmer, and steam until the cauliflower is very soft, approximately 20 minutes. 
  2. Heat dutch oven over medium high heat. Add the olive oil and heat until it shimmers. Add the sausages and sautee 1-2 minutes per side, until browned. The sausage does not need to be fully cooked through at this stage. Remove sausages using tongs and set aside onto a plate. Once cool enough to handle, slice into 1" coins.
  3. Add peppers and onions to the dutch oven, toss in the rendered sausage fat, and sautee, stirring frequently, until the edges are charred, about 5 minutes.
  4. Add the garlic and sautee until fragrant, about 1 minute. Add the balsamic vinegar to deglaze the pot, scraping up any brown bits from the bottom. Cook until the liquid stops simmering, 1-2 minutes.
  5. Add tomatoes and their juices, spices, and slices sausage coins back to the pot. Stir to combine. Cover, reduce heat to medium, and simmer until the sausages are cooked through, about 10 minutes. Stir once or twice to prevent scorching. 
  6. Finish the cauliflower. Remove the cauliflower using a slotted spoon and place into a food processor. Add the parmesan cheese, starting with 1/4 cup, and puree until smooth. Add the residual cooking liquid, a tablespoon at a time, until the consistency is to your liking. Taste for seasoning, and add additional cheese if desired, or salt if needed.
  7. Stir the fresh basil into the sausage and peppers. Portion the cauliflower puree into bowls, and top with the sausage and peppers. Garnish with additional fresh basil and serve immediately. 

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