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I'll admit it. This is not my finest looking recipe. I was thinking about reshooting it but in the end I decided to keep it. Make it authentic, real, just like it's supposed to be. It may not look as the most appetizing keto meal but it sure is delicious, convenient and filling!
This easy low-carb bake is a great option to serve any time of the day - for breakfast, lunch or dinner. You only need a few common ingredients to make this satisfying low-carb dinner. All made in one tray with minimum clean up afterwards!
And if you like sausage casseroles, make sure to check out my Sauerkraut Sausage Casserole too!
Recipe Tips
We are using meaty sausages with no starches. If possible, use gluten-free sausages that only use raw meat, spices and seasonings. The are a bit crumblier than the ones with added starches but contain more protein to keep you full for longer.
The combination of cabbage, mushrooms, tomatoes and spinach is not used just for flavor. These vegetables are high in electrolytes! Feel free to use lightly cooked spinach instead of frozen, and fresh tomatoes instead of canned tomatoes. Other options that will work well in this recipe are zucchini (courgette), eggplant (aubergine) and red cabbage.
For more flavor, add a tablespoon of Dijon mustard into the cooked vegetables before baking.
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Hands-on Overall
Serving size about 1 cup cooked vegetables + 3 sausages
Nutritional values (per serving, about 1 cup cooked vegetables + 3 sausages)
Net carbs8.3 grams
Protein39 grams
Fat50.5 grams
Calories652 kcal
Calories from carbs 5%, protein 24%, fat 71%
Total carbs15.9 gramsFiber7.5 gramsSugars7.4 gramsSaturated fat14.9 gramsSodium1,156 mg(50% RDA)Magnesium120 mg(30% RDA)Potassium1,308 mg(65% EMR)
Ingredients (makes 4 servings)
- 1 small red onion, sliced (60 g/ 2.1 oz)
- 1/4 head green cabbage, sliced (250 g/ 8.8 oz)
- 2 cups sliced brown mushrooms (145 g/ 5.1 oz)
- 350 g frozen spinach, defrosted and thawed (12.4 oz)
- 12 English or Italian sausages (800 g/ 1.76 lbs)
- 4 tbsp extra virgin avocado oil or olive oil (60 ml)
- 1 can chopped tomatoes (400 g/ 14.1 oz)
- 1/4 cup fresh chopped parsley
Instructions
- Preheat the oven to 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional). Slice the onion, cabbage and mushrooms. Defrost and drain the spinach.
- Place the onion and sausages in a deep baking tray greased with half of the avocado olive (or olive oil). Drizzle the remaining oil over the sausages.
- Place in the oven and bake for 15 minutes, turning the sausages half way. Alternatively, you can brown the onion and the sausages in a skillet.
- Remove the tray from the oven. Reduce the temperature to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional).
- Using tongs, place the browned sausages in a plate. To the baking dish add the sliced cabbage, mushrooms, spinach, tomatoes and chopped parsley. Season with salt and pepper and toss to combine. Top with the browned sausages. Place back in the oven and bake for another 20 minutes.
- Remove from the oven and optionally top with more parsley.
- Eat warm or let it cool down and refrigerate for up to 4 days. For longer storage, freeze for up to 3 months. Reheat before serving.
Ingredient nutritional breakdown (per serving, about 1 cup cooked vegetables + 3 sausages)
| Net carbs | Protein | Fat | Calories |
|---|
| Onion, red, fresh |
| 1 g | 0.2 g | 0 g | 6 kcal |
| Cabbage, green, fresh |
| 2 g | 0.6 g | 0.1 g | 13 kcal |
| Mushrooms (brown), fresh |
| 1.3 g | 0.9 g | 0 g | 8 kcal |
| Spinach, frozen |
| 1.1 g | 3.2 g | 0.5 g | 25 kcal |
| Sausages, pastured, free of gluten and sugar |
| 1.2 g | 33.2 g | 35.6 g | 460 kcal |
| Avocado oil, extra virgin |
| 0 g | 0 g | 14 g | 124 kcal |
| Tomatoes, canned (unsweetened) |
| 1.6 g | 0.8 g | 0.3 g | 16 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Total per serving, about 1 cup cooked vegetables + 3 sausages |
| 8.3 g | 39 g | 50.5 g | 652 kcal |
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