It can be difficult to balance between a healthy meal and comfort food with a rich, creamy flavor. This Cauliflower Soup walks that line perfectly! A delicious, comforting soup that is packed full of flavorful veggies, the roasted garlic and onion provides a hint of sweet and savory flavor that pairs really well with the flavor and creaminess of the soup base.

With 6 servings, this recipe is perfect for a large family dinner. It freezes well so it is great for you meal preppers too. Make it ahead of time and store in the fridge to serve later in the week or freeze it for up to 3 months!

What You Will Love About this Recipe

• Easy. This recipe requires common, pantry staples that are relatively inexpensive. It only requires a few simple steps and the step-by-step instructions below make it even easier!
• Healthy. Packed full of vegetables, this delicious soup is perfect when in need of a comfort food that is healthy too!
• Great for Meal Prep. This recipe freezes well and provides 6 servings. Make it ahead of time and freeze it for up to 3 months.

Recipe Ingredients

Roast the vegetables

Preheat oven to 425 degrees and line a large baking sheet with parchment paper. Then place the cauliflower florets, sliced onion, and peeled garlic in a single layer on the prepared baking sheet and toss with the avocado oil. Roast the vegetables for 30-35 minutes, until the cauliflower is becoming golden brown and softened. Set aside. 

Saute the carrots and celery

When the vegetables are just about done roasting, heat the butter in a large pot or Dutch oven over medium heat. Add the shredded carrots and diced celery and saute until tender, about 2-3 minutes.

Simmer

Add the roasted vegetables, vegetable broth, fresh thyme, salt and pepper to the pot. Bring to a boil, then allow to simmer for 10 minutes, uncovered, stirring occasionally. You may need to reduce the heat as it cooks.

Blend the soup

Remove the pot from heat and blend the soup with an immersion blender or transfer to a blender and blend until smooth. 

Add the cheese and heavy cream

Return the soup back to the pot and stir in the cheese and heavy cream. Heat again over medium heat until warmed through. Ladle the soup into bowls, garnish with more thyme leaves, salt and pepper to taste and serve!

Serve

You could serve this Cauliflower Soup as a stand alone dish. However, there are several great side dish options that pair perfectly with this soup recipe. Here are some of our favorites:

• Keto Dinner Rolls– This homemade low carb dinner roll recipe is the perfect addition to your dinner table and only takes 30 minutes.
• Cranberry Apple Kale Salad– The ultimate Fall salad! Packed with crisp apples, sweet dried cranberries and salty nuts this is the perfect healthy salad recipe! 
• Keto Cheddar Garlic Biscuits– A delicious low carb Red Lobster Biscuit copycat! Only 2 net carbs each and loaded with flavor! 
• Broccoli Salad with Bacon– This Broccoli Salad with Bacon is the perfect quick and easy side dish! This keto salad has about 4 net carbs per serving and is always a crowd pleaser!
• Rosemary Garlic Dinner Rolls– These rolls are great for keto, gluten free holiday dinners and addictive enough you will want them all year long!

Storage and Reheating Instructions

• Reheating Instructions: To reheat, my preferred choice is heating on low on the stovetop. Stirring intermittently. To reheat from frozen, allow to thaw in the fridge overnight before reheating. 
• Refrigerator Storage: Allow to cool completely. Then, you can store this soup in an airtight container for up to 3 days in the refrigerator. We like to store leftovers in single serving containers so we can just grab and go!
• Freezer Storage: This cauliflower soup freezes well. After allowing to cool completely, freeze in a freezer-safe container for up to 3 months. This recipe provides 6 servings so we prefer to store in multiple containers so we don’t have to thaw it all at once.

Cauliflower Soup FAQ

Other Low Carb Soup Recipes

• Chicken Bacon Ranch Soup
• Broccoli Cheddar Soup
• Cheesy Chicken Enchilada Soup
• Cabbage Soup
• Cheesy Jalapeno Chicken Soup

Yield: 6

Cauliflower Soup

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Indulge in this warm, comforting Cauliflower Soup for a wholesome, satisfying meal. It balances health and flavor perfectly in just a few simple steps!

Prep Time 10 minutes

Cook Time 45 minutes

Total Time 55 minutes

Ingredients

• 2 lbs cauliflower florets
• 1 medium onion, sliced
• 6 cloves garlic, peeled
• 3 tbsp avocado oil
• 1 tbsp unsalted butter
• 1 cup shredded carrots
• 2 celery stalks, diced
• 6 cups low-sodium vegetable broth
• 2 tsp fresh thyme leaves
• 1 tsp salt
• ¼ tsp black pepper 
• 1 cup shredded cheddar cheese
• ¾ cup heavy cream
• More fresh thyme for garnish 

Instructions

1. Preheat oven to 425 degrees and line a large baking sheet with parchment paper. 
2. Place the cauliflower florets, sliced onion, and peeled garlic in a single layer on the prepared baking sheet and toss with the avocado oil. Roast the vegetables for 30-35 minutes, until the cauliflower is becoming golden brown and softened. Set aside. 
3. When the vegetables are just about done roasting, heat the butter in a large pot or Dutch oven over medium heat. Add the shredded carrots and diced celery and saute until tender, about 2-3 minutes.
4. Add the roasted vegetables, vegetable broth, fresh thyme, salt and pepper to the pot. Bring to a simmer, then allow to simmer for 10 minutes, uncovered, stirring occasionally. 
5. Remove the pot from heat, and blend the soup with an immersion blender or transfer to a blender and blend until smooth. 
6. Return the soup back to the pot and stir in the cheese and heavy cream. Heat again over medium heat until warmed through. Garnish with more thyme leaves, and serve!

Notes

• This soup is creamy and really delicious! It pairs great with sandwiches, wraps, and salads. 
• Store in the fridge for up to 3 days or in the freezer for up to 3 months. 
• The roasted onion and garlic make for a slightly sweet and savory soup! You don’t have to roast them but I think it makes the flavor better. 

Nutrition Information:

Yield:

6

Serving Size:

1 1/4 cup
Amount Per Serving: Calories: 302Total Fat: 22.6gCholesterol: 40.7mgSodium: 657.9mgCarbohydrates: 15.9gNet Carbohydrates: 11.8gFiber: 4.1gSugar: 5.3gProtein: 13.1g

The post Cauliflower Soup appeared first on The Best Keto Recipes.

Prepare to witness cauliflower’s ultimate transformation – from a mild-mannered veggie to a crispy, salty delight! In this decadent creation, fresh cauliflower florets are lovingly coated in a delectable mixture of garlic-infused butter and Parmesan cheese. As these golden gems roast to perfection, a crispy crust forms, yielding cauliflower that is irresistibly crunchy on the outside while perfectly tender on the inside.

How to Make Perfect Roasted Cauliflower

In addition to the ingredients listed above you will need a cutting board, knife and a baking dish. I’ve documented the entire process so you can easily follow these step by step photos and make the best roasted cauliflower!

Cut the Cauliflower

For the best results we want cauliflower that has a flat side that lays perfectly in the garlic butter so it gets as crispy as possible. To cut the cauliflower remove the leaves from the base of the cauliflower and trim the stem so it is even with the base of the vegetable. Then, carefully use a very sharp knife to cut the cauliflower into thick slabs of 1 1/2 to 1-inch-thick. This method gives you flat sided cauliflower instead of cauliflower florets that are rounded and will not get as crispy.

Make the Garlic Butter

Next, combine the melted butter, garlic, and spices. If using the red pepper go ahead and add it to this mixture. To make things easier I just add the ingredients straight into the baking dish and pop it in the oven a few minutes while the oven is preheating. Once the butter is melted toss with the spices to combine. Reserve 1 tablespoon of the mixture for later.

Add Parmesan and Cauliflower

Next, it’s time to add our star ingredient, the parmesan! You want the parmesan to be in nice small pieces instead of long strands. So opt for a grated parmesan, versus shredded. This helps to give you the best crispy crust. Sprinkle the cheese right over the garlic butter in the pan and then place the cauliflower flat side down in a single layer on the mixture. Now drizzle or brush the remaining tablespoon of garlic butter over the top of the cauliflower.

Bake

Pop the cauliflower in the oven and bake at 400 degree F. for about 25 minutes. The cook time will vary based on how thickly you sliced the cauliflower. However, the cauliflower is ready when a crispy, golden brown cauliflower crust has formed on the bottom and the cauliflower is fork tender.

Tips for the Best Roasted Cauliflower

• Trim and Level the Cauliflower: Trim the leaves and excess stem from the cauliflower, making sure it can sit flat on the cutting board. This helps in obtaining even slices.
• Flat Slices: Make sure each piece of cauliflower has a flat side, this ensures it gets super crispy.
• Cut Uniform Slices: Use a sharp chef’s knife to cut uniform slices (steaks) from the center of the cauliflower. Aim for 1 to 1.5 inches in thickness for the best results. Even slices ensure even cooking.
• Season Generously: Make sure the garlic butter and parmesan cover the base of the dish well, so each piece is well seasoned.
• Avoid Overcrowding: if the pan is too crowded it will actually work to steam the cauliflower instead of roasting.

Recipe FAQ

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Parmesan Crusted Cauliflower

This is the only Roasted Cauliflower recipe you will ever need! This Parmesan Crusted Cauliflower is roasted in a garlic butter and parmesan mixture that becomes ultra crispy and completely addictive!

Course Side Dish

Cuisine American

Keyword Roasted Cauliflower

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Servings 4

Calories 160kcal

Equipment

• 1 2 Quart Baking Dish

Ingredients

• 1 large head cauliflower
• 3 tablespoons butter
• 4 garlic cloves
• 1 teaspoon italian seasoning
• 1 teaspoon garlic powder
• 1/2 teaspoon garlic salt
• 1/4 teaspoon crushed red pepper flakes if desired
• 1/2 cup grated parmesan cheese

Instructions

• Preheat the oven to 400 degrees F.
• Combine the melted butter, garlic and spices, stir well. Reserve 1 tablespoon of the mixture for later. Pour the remaining garlic butter mixture in an 2 quart baking dish or 11×7 baking dish. Tilt the pan back and forth so it coats the bottom of the pan.
• Sprinkle the parmesan over the garlic butter, making sure to completely coat the bottom of the dish.
• Add the cauliflower, flat side down on top the parmesan and garlic butter. Drizzle or brush the remaining tablespoon of the reserved garlic butter over the top of the cauliflower florets.
• Roast the cauliflower for 20-25 minutes. The cauliflower is done when it is fork tender and the bottom side is crispy and golden brown.

Notes

• Cooking time will vary based on how thickly you slice the cauliflower. 
• Nutritional information reflects a yield of 4. A serving size is 1/4 of this recipe and contains 5.2 net carbs. 

Nutrition

Calories: 160kcal | Carbohydrates: 8.6g | Protein: 6.9g | Fat: 11.9g | Cholesterol: 30mg | Sodium: 365mg | Fiber: 3.2g | Sugar: 3g | Vitamin A: 12IU

The post Parmesan Crusted Cauliflower appeared first on The Best Keto Recipes.

Buffalo Chicken has become a very popular flavor combo for many of us over the last few years. That tangy flavor combined with a little heat is heavenly. There are numerous ways to prepare it. However, I challenge you to find a more quick, convenient way to prepare it without sacrificing flavor. These foil packs take a few simple ingredients and create a delicious, complete meal. Even better, nearly zero cleanup will be required when you finish your meal! This is a really great summer recipe to prepare on the grill, but I will let you in on a little secret. Put a few of these packets together prior to your next camping trip and cook them over a campfire with family or friends. You won’t regret it!

What You Will Love About this Recipe

• Minimal prep needed. Prep for this meal only requires a few simple steps and only takes a couple of minutes.
• Little clean up required. Since nearly every step of prep and cooking takes place on the foil, there is minimal clean up required.
• Incredible flavor and texture. These foil packs utilize an incredibly simple and easy cooking method to provide that amazing buffalo chicken flavor!

Ingredients for Buffalo Chicken Foil Packs

• Boneless skinless chicken breasts: Boneless chicken thighs would also work if you prefer dark meat.
• Vegetables: for this recipe I use bell peppers, cauliflower florets and green onions for the best flavor combination.
• Cooking oil: This is for heat transfer, flavor, browning ingredients and to avoid sticking. Any neutral oil will work. We prefer olive oil or avocado oil.
• Buffalo sauce: The key component to “buffalo” chicken. It adds an amazing tangy, spicy flavor
• Blue cheese or a drizzle of ranch (optional): Helps create the perfect flavor and texture
• Spices: salt, smoked paprika, garlic powder, dry parsley, onion powder, black pepper

How to Make Buffalo Chicken Foil Packs

In addition to the ingredients listed above you will need a cutting board, aluminum foil, and a knife. To make the best Buffalo Chicken Foil Packs follow the instructions below:

Prep

Heat the grill to medium-high heat. Lay out 4 large pieces of aluminum foil on your counter or work surface. In a small bowl, combine the seasoning ingredients and set aside. 

Add Ingredients to the Foil Packs

Divide the 4 chicken breasts, bell peppers, and cauliflower equally between the 4 pieces of aluminum foil, placing them in the center. Drizzle the oil over the chicken breasts and vegetables. Then sprinkle the seasoning (about 1 ½ tsp per packet) evenly over the 4 foil packets as well. Add 1 tbsp of the buffalo sauce to each foil packet, spreading it over the chicken. Sprinkle with the green onions.

Cook

Fold the foil packets by bringing 2 sides together and folding them over, then closing the ends. Be sure to leave enough room for the air to circulate. Grill the packets for 30-35 minutes, or until the chicken reaches an internal temperature of 165 degrees. 

Serve

Open the foil packets and add 1 tbsp of the remaining buffalo sauce to each packet, drizzling it over everything. Sprinkle with bleu cheese crumbles or drizzle with ranch dressing! Foil packs are best when served immediately after they have finished cooking. Be very careful handing the foil packs as they will be hot. Remember, the packet will be full of steam so use tongs or heat resistant gloves when opening, and be very careful to avoid a burn.

Storage and Reheating Instructions

• Refrigerator-You can store this recipe in an airtight container for up to 3 days. For the best reheating results, drain off any excess moisture to prevent a soggy dish.
• Freezer– We don’t recommend freezing this recipe.
• Reheating-To reheat a whole foil pack add the pack to a preheated air fryer and cook at 350 degrees for 5 minutes or until warmed. Alternatively, you can add the ingredients to a microwave-safe plate and warm in 30-second increments until done.

Tips and Tricks for the Best Buffalo Chicken Foil Pack

• Make sure to use heavy-duty aluminum foil, it doesn’t tear or rip as easily making it easier to use for foil packets.
• To ensure ingredients cook evenly, be sure to leave enough room for the air to circulate in the foil packs.
• Customize based on your personal preferences. Broccoli could be substituted for the cauliflower. If you are not worried about the recipe being keto friendly, you could add black beans and/or canned corn.

Buffalo Chicken Foil Pack FAQ

Other Keto Foil Pack Recipes

• BBQ Chicken Foil Packs– BBQ Chicken Foil Packs are a simple, convenient way to prepare a juicy and flavorful dinner that will require basically no clean up! Better yet, it is low carb and keto friendly with only 6.8 net carbs per serving!
• Sausage Broccoli Cheddar Foil Packs– These Sausage Broccoli Cheddar Foil Packs have only 3 ingredients, are under 7 net carbs and ready in about 20 minutes!
• Steak and Mushroom Foil Packs– Steak and Mushroom Foil Packs are loaded with marinated sirloin steak and tender mushrooms. These are great for camping or cookout food! It requires minimal ingredients and cooks in under 20 minutes! 
• Crack Chicken Foil Packs– This Crack Chicken Foil Pack is the ultimate summer meal! Tender broccoli and chicken are paired with salty bacon, sharp cheddar, and zesty ranch seasoning. This meal is ready in 20 minutes, has no cleanup, and contains just 5 net carbs per serving.
• Spicy Sausage Veggie Foil Packs– Try these Spicy Sausage Veggie Foil Packs for a fun keto-friendly dinner! Each foil pack can be made on the grill or in the oven and contains just 7.5 net carbs each! These foil packs are great for camping and cookouts!

Yield: 4

Buffalo Chicken Foil Packs

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These Buffalo Chicken Foil Packs take convenience to another level while providing that perfect tangy, spicy buffalo chicken flavor! This buffalo chicken recipe only requires a handful of common ingredients, 5 minutes of prep time, and requires nearly zero clean up!

Prep Time 5 minutes

Cook Time 30 minutes

Additional Time 35 minutes

Total Time 1 hour 10 minutes

Ingredients

Buffalo Chicken Seasoning

• 1 ½ tsp salt
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp dry parsley
• ½ tsp onion powder
• ½ tsp black pepper

Foil Pack Ingredients

• 4 thin boneless skinless chicken breasts 
• 3 bell peppers, sliced
• 1 lb cauliflower florets
• 2 tbsp oil
• ½ cup buffalo sauce, divided 
• 1 cup chopped green onions
• Crumbled blue cheese or a drizzle of ranch (optional)

Instructions

1. Heat the grill to medium-high heat, approximately 400 degrees F. Lay out 4 large pieces of aluminum foil on your counter or work surface. 
2. In a small bowl, combine the seasoning ingredients and set aside. 
3. Divide the 4 thin chicken breasts, bell peppers, and cauliflower equally between the 4 pieces of aluminum foil, placing them in the center. Drizzle the oil over the chicken breasts and vegetables. Then sprinkle the seasoning (about 1 ½ tsp per packet) evenly over the 4 foil packets as well. 
4. Add 1 tbsp of the buffalo sauce to each foil packet, spreading it over the chicken. Sprinkle with the green onions.
5. Fold the foil packets by bringing 2 sides together and folding them over, then closing the ends. Grill the packets for 25-30 minutes, or until the chicken reaches an internal temperature of 165 degrees. 
6. Open the foil packets and add 1 tbsp of the remaining buffalo sauce to each packet, drizzling it over everything. Sprinkle with bleu cheese crumbles or drizzle with ranch dressing!

Notes

• These taste SO good with ranch dressing. Although it’s optional, I highly recommend it. 
• We recommend Frank’s buffalo sauce for these packets, it’s the best by far.
• These are low-carb, but you can add corn and beans if desired!
• Make sure to use heavy-duty aluminum foil, it doesn’t tear or rip as easily making it easier to use for foil packets.
• I used my Traeger grill, heated to 400 degrees to cook these. It took 25 minutes for smaller chicken breasts, and up to 35 minutes for larger ones!

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• 
  John Boos Block B12S Maple Wood Edge Grain Cutting Board with Feet, 12 Inches Square, 1.5 Inches Thick

Nutrition Information:

Yield:

4

Serving Size:

1 foil pack
Amount Per Serving: Calories: 247Total Fat: 10.6gCholesterol: 82mgSodium: 1053mgCarbohydrates: 10gNet Carbohydrates: 6.3gFiber: 3.7gSugar: 5gProtein: 28g

The post Buffalo Chicken Foil Packs appeared first on The Best Keto Recipes.

BBQ Chicken and Smoked Sausage Skillet

This BBQ Chicken and Smoked Sausage Skillet is an incredibly delicious and easy keto dinner recipe! Tender chicken and your favorite smoked sausage are combined with Cajun seasoning, tons of veggies and a low carb BBQ sauce for a quick and easy dinner that is ready in just 20 minutes! Everyone at your table will love this flavorful meal, and you’ll love knowing that it’s only about 4 net carbs per serving!

This one pan dinner recipe is ready very quickly, serves a crowd and is a great healthy dinner idea. There’s a large amount of protein from the sausage and chicken and you’re going to get in a large serving of veggies. You can feel good about feeding this to your family! This keto recipe is also great for meal prepping- make a batch over the weekend and grab and go for an easy weekday lunch!

Ingredients in BBQ Chicken Skillet

As always, here is a quick overview of the ingredients used in our Chicken Skillet. For the complete recipe, just scroll to the bottom of the page.

• Smoked or Andouille sausage, chicken
• Green beans, cauliflower, bell pepper
• Minced garlic, olive oil
• Cajun seasoning, paprika, garlic powder
• BBQ sauce- use low carb if keto

How do I make this Smoked Sausage recipe?

This one pan dinner is ready in only 4 simple steps!

1. Add your sausage and veggies to a bowl and toss with olive oil and Cajun seasoning.
2. In a separate bowl, combine the chicken, olive oil, Cajun seasoning, paprika and garlic powder.
3. In a heated skillet, add your chicken. Allow to cook for 4 minutes, turning occasionally. Add the rest of your meat and veggies in a single layer and cook for 3 minutes. Stir and cook for an additional 3-4 minutes, or until everything is cooked through.
4. Drizzle with BBQ sauce and toss to coat. You can serve this with additional sauce if desired.

Tips for the best one pan skillet dinner

• Try to cut your chicken, sausage and veggies into a similar size so they all cook evenly.
• Use a meat thermometer to ensure that your chicken is cooked to 165 degrees
• If your skillet is large enough, try to cook everything in one single layer. This will make sure that everything gets a nice golden brown
• If you have some veggies that you need to use, add them to the meal! The carb count may change, so keep that in mind.
• Make sure to allow your chicken to cook before you add the other ingredients to the skillet- the chicken will take longer to cook than everything else

What should I serve with this BBQ Chicken?

One of the great things about this dinner is it’s really a main course and a side all in one! If you wanted to have other dishes on the table, I would recommend Roasted Cabbage, Zucchini with Parmesan or Stuffed Mushrooms.

Is this recipe good for keto meal prep?

This is a great keto meal prep recipe! Make ahead of time and keep in your favorite meal prep containers and just grab it out of the fridge on the way to work!

How to Store and Reheat this Smoked Sausage Skillet

To store this one pan dinner, place in a plastic or glass container with an airtight lid and store in the fridge. This meal will keep fresh for up to four days. To reheat, just warm in the microwave in 3o second increments until it’s hot enough for you. You can also warm up on the stove top.

Keto Dinner Recipes

• Spaghetti Squash Lasagna
• Air Fryer Shrimp
• Bacon Cheeseburger Bites
• Italian Sausage and Kale Skillet

Yield: 6

BBQ Chicken and Smoked Sausage Skillet

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This BBQ Chicken and Smoked Sausage Skillet is the perfect one pan dinner! This meal is loaded with veggies and protein and is about 4 net carbs!

Prep Time 5 minutes

Cook Time 20 minutes

Total Time 5 minutes

Ingredients

• 1 (14 ounce) package Smoked Sausage or Andouille Sausage, sliced
• 1 pound chicken, cut into cubes
• 2 cups green beans, trimmed and cut in half
• 2 cups cauliflower florrets
• 1 cup bell pepper, chopped
• 1 tablespoon minced garlic
• 1 1/2 tablespoons extra virgin olive oil
• 1 1/2 tablespoons Cajun seasoning*
• 1 teaspoon EACH paprika and garlic powder
• 1/4 cup BBQ sauce (low carb if keto, see notes below)
• *You can also use your favorite all purpose seasoning blend

Instructions

1. Combine the sliced smoked sausage and vegetables in a large mixing bowl. Toss with 1 tablespoon olive oil and 1 tablespoon cajun seasoning.
2. In another bowl add the cubed chicken, 1 tablespoon olive oil, the remaining cajun seasoning, paprika and garlic powder.
3. Heat a large skillet or griddle to medium heat. Spray with cooking oil.
4. Add the chicken to the skillet first (it takes longer to cook than everything else). Cook 4 minutes, turning occasionally.
5. Add the remaining meat and veggies to the skillet, trying to place everything in a single layer if possible.
   Cook the veggies 3 minutes without tossing, stir and cook an additional 3-4 minutes until the sausage and chicken have browned and cooked through and the vegetables are tender.
6. Drizzle the BBQ sauce over the skillet and toss to coat. Serve with additional BBQ sauce if desired.

Notes

Check out this low carb BBQ sauce.

Nutrition Information:

Yield:

6

Serving Size:

About 2 cups
Amount Per Serving: Calories: 315Trans Fat: 21gCholesterol: 55mgSodium: 1634mgCarbohydrates: 6.4gNet Carbohydrates: 4.3gFiber: 2.1gSugar: 2.8gProtein: 24g

The post BBQ Chicken and Smoked Sausage Skillet appeared first on The Best Keto Recipes.

Andouille Sausage Recipe

This easy keto meal is going to be making a regular appearance on your table! Smoky andouille sausage is combined with fresh broccoli and crunchy cauliflower, seasoned with delicious Old Bay seasoning and topped with sharp cheddar cheese! Packed into a foil packet, this andouille sausage recipe can be made in the oven or on the grill. This is the ultimate easy recipe- there’s very little prep and virtually no clean up!

In only 20 minutes, you can have this andouille sausage recipe on the table! Pair with a Basil Whiskey Sour or a Keto Mint Julep and pretend you’re in the Big Easy! By using a classic Cajun meat, this meal delivers on taste without going heavy on the carbs. This andouille sausage recipe is perfect for camping, grilling or any night of the week!

What is Andouille Sausage?

Andouille sausage is famously associated with Louisiana and their amazing Cajun cuisine. This sausage is heavily spiced using pepper, onions, garlic, thyme and cayenne. The sausage is then smoked twice, giving it that recognizable flavor. Double smoking the sausage gives the meat a very even flavoring while providing a great undertone of smokiness.

This also levels out the spices within the meat, so while it is full of seasoning, you typically are not sweating after eating it! Andouille sausage is the signature meat used in dishes such as jambalaya or gumbo. In the US, andouille sausage recipes are generally made with pork butt, which is just the pork shoulder.

Is Andouille Sausage spicy?

Andouille sausage does have a kick to it, but since it’s double smoked, the flavor is balanced out. This means that while you will be able to taste the spice in the meat, most people won’t be overwhelmed by it. For reference, chorizo is considered to be the hotter of the two sausages. Of course, this is all relative to what your personal tolerance for spicy food is. But if you’ve ever had traditional Cajun sausage before, you’ve probably had andouille sausage!

How do you make Foil Packet Meals?

First, warm your grill to about 400 degrees. Fill your foil packet with your veggies, andouille sausage and sprinkle with your seasoning. Meet your foil and seal the edges tightly. Fold one more time, but be sure that you are leaving enough room in your foil packet for the heat to flow. Grill for 7 minutes, flip and cook for 7 more minutes.

Carefully open your foil packets (they will be hot!) and add your cheese. Seal the foil packet and add back to the grill and cook for 2-3 more minutes. Remove from heat and enjoy!

Can I make this in the oven?

Absolutely! This andouille sausage recipe works great in the oven. Prepare your foil packets as described above and seal, while being sure to leave enough room for air circulation. In a 400 degree oven, cook for 7 minutes and then flip and cook for 7 more minutes. Carefully open your foil packet and add your cheese. Seal and cook for 2-3 more minutes. Allow to cool before serving.

How many carbs are in this recipe?

This easy weeknight meal is packed with flavor. The spicy Cajun seasoning of the andouille sausage is complimented perfectly by the Old Bay. By putting everything into a foil packet, your veggies and meat will be cooked until tender, then sprinkled with cheddar cheese. This low carb recipe comes out to only 6.2 net carbs, making it perfect for your keto diet!

Other Foil Packet Recipes

• 12+ Easy Foil Pack Recipes
• Sausage Broccoli Cheddar Foil Packs (keto + low carb)
• Keto Sausage and Cabbage Foil Packs
• Foil Pack Green Beans

Yield: 4

Andouille Sausage Foil Packets

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These Andouille Sausage Foil Packets are loaded with cajun flavor! Enjoy grilled sausage, vegetables and cheese in a quick and easy foil packet recipe for about 6 net carbs!

Prep Time 5 minutes

Cook Time 17 minutes

Total Time 22 minutes

Ingredients

• 4 cups broccoli florets
• 4 cups cauliflower florets
• 1 teaspoon Old Bay Seasoning (or any other cajun blend)
• 1 (14 ounce) package Johnsonville Andouille Smoked Sausage
• 1 cup shredded cheddar cheese

Amount Per Pack

• 1 cup broccoli florets, 1 cup cauliflower florets, 1/4 teaspoon Old Bay, 1 cup sliced sausage, 1/4 cup of cheese

Instructions

1. Heat gas or charcoal grill to high heat, about 400 degrees.
   Cut 4 (12x12-inch) sheets of heavy-duty foil.
2. Fill each foil pack with 1 cup broccoli, 1 cup cauliflower, 1/4 teaspoon Old Bay and 1 cup of sliced sausage.
3. Bring up 2 sides of foil so edges meet. Seal edges, making tight 1/2-inch fold; fold again, allowing space for heat circulation and expansion.
4. Place packs on grill, cook 7 minutes. Flip foil packs and cook 7 more minutes.
5. Carefully open packs and sprinkle each pack with 1/4 cup of shredded cheddar cheese. Using tongs tent the foil pack over the foil pack allowing the cheese to melt. Cook 2-3 more minutes and remove from heat.

Nutrition Information:

Yield:

4

Serving Size:

1 Foil Pack
Amount Per Serving: Calories: 460Total Fat: 37gCholesterol: 32mgSodium: 247mgCarbohydrates: 8.5gNet Carbohydrates: 6.2gFiber: 2.3gSugar: 2gProtein: 22g

The post Andouille Sausage Foil Packets appeared first on The Best Keto Recipes.

Is Cauliflower keto?

Yes! Cauliflower is naturally low in carbs, making it a great choice for a keto diet. Cauliflower is also high in vitamins, particularly Vitamin C. Additionally, it is also high in fiber, which promotes overall gut health. All of these things make cauliflower a great choice for keto recipes, which is why I have so many of them!

How many carbs are in cauliflower?

One whole cup of chopped cauliflower is only a little over 3 grams of net carbs! This vegetable is also very versatile and can be incorporated into so many delicious keto meals!

How do you cook cauliflower?

Cauliflower can be prepared several different ways. You can roast it, bake it into a casserole, or buy it in the riced form. I use all of these preparations in this list of keto cauliflower recipes! You can rice cauliflower yourself (though the texture doesn’t always hold up as well as the pre-riced store-bought cauliflower) using a potato ricer.

More easy keto recipes

• Spinach Stuffed Chicken (keto + low carb)
• Low Carb Kung Pao Chicken
• Air Fryer Cabbage and Sausage
• Chorizo Breakfast Scramble

10+ Keto Cauliflower Recipes

These 10+ Keto Cauliflower Recipes are perfect for your family's next low carb dinner night! This list includes delicious sides, casseroles, seafood and more!

Photo Credit: itstartswithgoodfood.com

Cilantro Lime Cauliflower Rice

This one pan, keto-friendly Cilantro Lime Cauliflower Rice is loaded with flavor! This is the perfect low carb rice substitute!

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Photo Credit: farmlifediy.com

Bacon Cheddar Cauliflower Tots (keto + low carb)

Try these easy Bacon Cheddar Cauliflower Tots for a low carb, veggie packed side dish! These crispy tots are keto-friendly and have just 6 net carbs for 9 tots!

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Garlic Butter Cauliflower

This Garlic Butter Cauliflower is covered in parmesan and roasted until perfectly tender to make an easy one-pan keto side dish!

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Cheddar Bacon Ranch Roasted Cauliflower

This super easy low-carb side is loaded with all of your favorite flavors! The crispy bits of bacon and cheese pair perfectly with tender, keto-friendly cauliflower!

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Photo Credit: farmlifediy.com

Garlic Butter Mashed Cauliflower

Garlic Butter Mashed Cauliflower is the perfect low carb comfort food! Loaded with two kinds of cheese and packed with flavor this is an easy side dish your family will love!

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Parmesan Roasted Keto Cauliflower

Parmesan Roasted Cauliflower is perfectly seasoned and roasted until crisp and full of flavor! Each serving has about 3 net carbs, making it an excellent keto cauliflower side dish! 

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Cheesy Cauliflower Casserole (keto + low carb)

This ultra rich Cheesy Cauliflower Casserole is the perfect low carb, keto-friendly side dish! 

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Loaded Bacon Cheddar Cauliflower Casserole (keto + low carb)

If you need a cheesy low-carb side dish, this Loaded Bacon Cheddar Cauliflower Casserole is packed with everything you love in a baked potato! At under 8 net carbs, this is the perfect holiday keto side dish!

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Easy Keto Taco Casserole

This low carb Keto Taco Casserole is loaded with seasoned ground beef, vegetables and loads of cheese!

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Keto Cheesy Chicken and Broccoli Casserole with Cauliflower Rice

This low-carb dinner casserole is a comfort food favorite! It is creamy, cheesy, and loaded with vegetables. At only 8 net carbs per serving this keto meal will be everyone’s favorite.

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Photo Credit: www.maebells.com

Cilantro Lime Shrimp and Cauliflower Rice (keto + low carb)

This Cilantro Lime Shrimp and Cauliflower Rice is low calorie, low carb, keto-friendly and packed with flavor! This is a 20 minute meal your entire family will love!

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Photo Credit: www.maebells.com

Keto Shrimp and Grits (under 5 net carbs)

This cheesy Keto Shrimp and Grits recipe is the ultimate low-carb comfort food! At under 5 net carbs per serving this will be a new favorite!

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Keto White Chicken Chili (Instant Pot and Slow Cooker)

This Keto White Chicken Chili is loaded with shredded chicken, chilis, peppers and cauliflower rice! At about 7.5 net carbs per heaping serving this is the ultimate creamy keto comfort food!

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Potatoes are such a popular comfort food, and many people struggle to leave their favorites behind when they take on a keto diet. This keto cauliflower mash does a fantastic job of filling the potato-sized hole in your heart, though!

To make these super creamy, I’ve used cream cheese, heavy cream, and butter. Then the garlic and parmesan take it up to the next level! Even if you’ve got some cauliflower-averse folks in your family, have them give this easy side a shot. For more great side recipes, check out this list of The Best Keto Thanksgiving Sides!

Ingredients for Keto Mashed Potatoes

These keto cauliflower mashed potatoes call for basic ingredients, many of which you may have on hand already. Here’s what you’ll need to make this recipe: 

• Cauliflower
• Chicken broth (vegetable broth can be used for a vegetarian option)
• Butter
• Garlic
• Cream cheese
• Heavy cream
• Parmesan
• Salt and pepper 

How to Make Keto Mashed Potatoes 

This is such an easy keto mashed cauliflower recipe! Here’s an overview of how the cauliflower mash is made: 

1. Break up the head of cauliflower into florets, removing the large, tough stems.
2. Place the florets in a saucepan and cover with chicken broth. Bring the broth to a boil, cover and simmer until fork tender.
3. Drain the chicken broth and add the remaining ingredients.
4. Use a potato masher, immersion blender or a food processor to blend until your desired consistency.
5. Top with additional melted butter, parmesan, salt, pepper and green onions if desired.

Does Cauliflower Mash Taste Like Mashed Potatoes? 

There’s nothing in the world like mashed potatoes. However, cooking the cauliflower in broth does an AMAZING job of boosting the flavor of this mash!

The broth is absorbed into the cauliflower, and this eliminates any unpleasant cauliflower aftertaste. Whether your broth is store-bought or homemade, chicken, beef, or vegetable, or even using bullion, this step will make a huge difference in the taste!

How to Store Keto Cauliflower Mash

After cooking, allow your mash to cool completely before placing in an air-tight container in the refrigerator. These will keep for 2-3 days in the fridge, so feel free to cook these a day ahead if you’re low on time.

Can Cauliflower Mashed Potatoes Be Frozen? 

Because of the cream content, I do not recommend freezing your mashed cauliflower. If you would like to prep this ahead, however, you can instead freeze the cooked cauliflower, then thaw, mash, and incorporate the remaining ingredients when you are ready to eat!

How to Reheat Keto Mashed Potatoes 

To reheat, you may warm in the microwave on high in 1-minute increments until warmed throughout. It’s best to add just a bit of water to your microwave-safe container to ensure the cauliflower doesn’t dry out.

You can also reheat these on the stove! Place the mashed cauliflower in a pan on medium-low heat with a small amount of water, stirring occasionally until warmed through.

What to Serve with Keto Mashed Potatoes

This side will pair wonderfully with tons of main entrees, especially any that you’d normally serve with mashed potatoes. My favorite is with Pork Chops with Mushroom Cream Sauce — you won’t believe how perfect the sauce is on this mash!

These Easy Keto Steak Wraps add the perfect flavor-bursting combination to amp up the cauliflower, too! You can find more great suggestions to pair with this below:

• Oven-Baked Keto Chicken Tenders
• One-Pan Lemon Parmesan Chicken
• Broccoli Cheddar Stuffed Chicken
• Keto Chicken and Mushrooms 
• Blackened Chicken

Tips for Making Low-Carb Mashed Potatoes

You can make this dish with or without a food processor — it’s really up to your own preferences.

If you prefer a silky smooth texture, then you’re going to want to use a food processor to mash the cooked cauliflower. This results in a mash without and clumps, more like a purée than a classic mountain of mashed potatoes.

Do you prefer more texture and some lumps? Then your potato masher or an immersion blender is the way to go. Your results will be much more like the traditional texture of mashed potatoes.

More Keto Cauliflower Recipes:

I’m fairly new to the “Cauliflower Club,” but I’ve got several recipes that have helped me love it!

• Using riced cauliflower is a common way to make recipes keto-friendly, like in this Keto Shrimp and Grits or Keto Cheesy Chicken and Broccoli Casserole with Cauliflower Rice!
• This Cheesy Cauliflower Casserole is a delicious, creamy recipe that really lets cauliflower shine.
• If you’re a bacon lover, I highly recommend this Loaded Bacon Cheddar Cauliflower Casserole, too!

Yield: 6 servings

Keto Mashed Cauliflower

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Try this Keto Mashed Cauliflower as a delicious, low-carb alternative to mashed potatoes!

Prep Time 5 minutes

Cook Time 15 minutes

Total Time 20 minutes

Ingredients

• 1 small head of cauliflower (around 3 heaping cups)
• 2 cups chicken broth
• 2 ounces cream cheese
• 2 tablespoons butter
• 4 gloves garlic, minced or crushed
• 1/4 cup heavy cream
• 1/4 cup parmesan
• Salt*
• Pepper*

Instructions

1. Break up the head of cauliflower into florets, removing the large, tough stems. Place the florets in a sauce pan and cover with chicken broth. Bring the broth to a boil, cover and simmer 10-15 minutes until fork tender.
2. Drain the chicken broth and add the remaining ingredients and use a potato masher, immersion blender or a food processor to blend until your desired consistency.
3. Top with additional melted butter, parmesan, salt, pepper and green onions if desired.

Notes

*Salt and pepper to taste.

Nutrition Information:

Yield:

6

Serving Size:

3/4 cup
Amount Per Serving: Calories: 126Total Fat: 10gCholesterol: 27mgSodium: 214mgCarbohydrates: 6.4gNet Carbohydrates: 4.4gFiber: 2gSugar: 2.4gProtein: 4g

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Cauliflower can sometimes get a bad rep. I understand, it isn’t one of my favorite vegetables either.

However, I’ve learned that when prepared properly it is absolutely delicious! This baked parmesan cauliflower is quick, easy and very versatile, making it the perfect keto side dish for family mealtimes. With only 4 ingredients, you can’t go wrong!

Ingredients for Keto Roasted Cauliflower

You will find the exact recipe below, but this is a quick overview of the ingredients you will need to make this keto cauliflower recipe:

• Cauliflower
• Olive oil
• Ranch seasoning
• Parmesan

Is Cauliflower Keto? 

Cauliflower is great for keto. It’s super satisfying and filling, yet naturally low in carbs (around 5g of carbs per 100g serving). In fact, this is why you’ll often see cauliflower used as a keto substitute in recipes like cauliflower rice and cauliflower mash.

This special vegetable is also rich in a range of great vitamins and minerals, including potassium, calcium, folate and vitamin C. Cauliflower is full of fiber, too, making it an excellent choice for digestive health. 

How to Make Keto Roasted Cauliflower 

Making keto roasted cauliflower with cheese couldn’t be simpler! Here are the basic steps to making this keto cauliflower side dish: 

1. Preheat the oven to 425 degrees F.
2. Remove the stems from the cauliflower and slice so you have as many flat edges as possible.
3. Add the cauliflower to a mixing bowl and toss with the olive oil and ranch seasoning. 
4. Line a baking sheet with parchement paper and place the cauliflower in a single layer.
5. Roast 15 minutes.
6. Remove from the oven and sprinkle with parmesan, toss cauliflower and turning to coat.
7. Roast an additional 10-15 minutes, or until it reaches your desired crispness.

How Many Carbs Are in This Recipe? 

This recipe contains 5.4 grams of carbs and 2.1 grams of fibre, meaning it weighs in at under 4 net carbs in total per serving! Pair with a low-carb protein like some of the recipes I suggested below and you have a well rounded, low carb meal! 

What to Serve with Roasted Cauliflower 

The great thing about baked parmesan cauliflower is that it can accompany pretty much anything with ease! Here are a few great recipes you could serve up with this cauliflower side dish: 

• Easy Blackened Chicken 
• Cajun Pork Chops with Fried Cabbage 
• Spinach Artichoke-Stuffed Chicken
• Pizza Zucchini Boats
• Pork Chops in Cream Sauce

Can This Recipe Be Prepped in Advance? 

Once roasted, the parmesan cauliflower is best eaten right away. However, you can pre-slice the cauliflower florets ahead of time, if desired. 

Tips for the Best Roasted Cauliflower 

Although roasting cauliflower is pretty simple, there are definitely a few tips and tricks that will make it just that bit more extra special.

• I find that slicing the cauliflower into flat sections makes for a better roast keto cauliflower than simply breaking it up into florets. This way, the flat sides get super crispy as they cook – texture is key!
• Always be sure to line your pan with parchment paper to avoid sticking.
• Give the cauliflower a good head start in the oven before adding in the parmesan, otherwise the cheese will burn (do this only in the last 10 minutes or so).

More Low-Carb Vegetable Side Dishes:

Who says keto side dishes need to be boring? Cook up some of these tasty and nutritious vegetable side dishes to add a bit of excitement to your next meal!

• Air Fryer Roasted Broccoli
• Garlic Butter Green Beans 
• Crispy Zucchini Fries

More Keto Cauliflower Recipes:

• Keto Shrimp and Grits: read the reviews, it will tell you everything you need to know!
• Loaded Cauliflower Casserole: tastes very similar to a loaded baked potato! 
• Garlic Butter Mashed Cauliflower: a great sub for mashed potatoes. 

Yield: 4

Parmesan Roasted Cauliflower

Print

Parmesan Roasted Cauliflower is perfectly seasoned and roasted until crisp and full of flavor! Each serving has about 3 net carbs, making it an excellent keto side dish! 

Prep Time 5 minutes

Cook Time 25 minutes

Total Time 30 minutes

Ingredients

• 1 head cauliflower (about 4 cups), stems removed and sliced
• 2 tablespoons olive oil
• 2 tablespoons dry ranch seasoning
• 1/4 cup parmesan cheese

Instructions

1. Preheat the oven to 425 degrees F.
2. Remove the stems from the cauliflower and slice so you have as many flat edges as possible. Add the cauliflower to a mixing bowl and toss with the olive oil and ranch seasoning. Reserve the parmesan for later.
3. Line a baking sheet with parchement paper and place the cauliflower in a single layer, do not over crowd your pan.
4. Roast 15 minutes. Remove from the oven and sprinkle with parmesan, toss cauliflower and turning to coat. Roast an additional 10-15 minutes until it reaches your desired crispness.

Notes

Top with additional parmesan cheese if desired. Note, your cooking time may vary slightly depending on how crowded your pan is or how thickly you cut the cauliflower.

Nutrition Information:

Yield:

4

Serving Size:

About 3/4 cup
Amount Per Serving: Calories: 108Total Fat: 8.7gCholesterol: 3.6mgSodium: 183mgCarbohydrates: 5.6gNet Carbohydrates: 3.5gFiber: 2.1gSugar: 2gProtein: 3.9g

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