This Cheesy Cauliflower and Sausage Skillet is a quick and delicious dish combining tender cauliflower, savory sausage, creamy melted cheese, and a refreshing cucumber-yogurt sauce. Perfect for breakfast, lunch, or dinner, this recipe is a nutritious and satisfying meal that’s easy to prepare.
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Ingredients:
- Cauliflower: 1 medium head, chopped
- Water: Enough to boil cauliflower
- Salt: To taste
- Bay Leaf: 1
- Dill: To taste
- Fresh Pepper: 1, cubed
- Olive Oil: 2 tablespoons
- Sausages: 4, sliced
- Garlic: 2 cloves, finely chopped
- Spring Onions: 2, chopped
- Eggs: 4
- Black Pepper: To taste
- Cheese: 100g, grated (cheddar, mozzarella, or your choice)
- Cucumber: 1, grated
- Yogurt: 1 cup
- BBQ Sauce: 1 tablespoon
- Garlic: 1 clove, grated
- Salt: To taste
Directions:
- Prepare the Cauliflower: Remove the leaves and core of the cauliflower, then chop into small pieces. In a pan, add cauliflower, water, a pinch of salt, bay leaf, and dill. Boil until tender. Drain and set aside.
- Sauté the Vegetables and Sausages: In a skillet, heat olive oil and sauté the chopped fresh pepper for 2-3 minutes. Add sliced sausages and cook until lightly browned. Add minced garlic and spring onions, stirring and cooking for another 2-3 minutes until fragrant.
- Combine Cauliflower and Sausages: Add the cooked cauliflower to the sausage mixture in the skillet. Stir gently to combine.
- Prepare the Egg Mixture: In a bowl, beat eggs with salt, black pepper, and paprika (optional). Pour the egg mixture over the cauliflower and sausage mixture in the skillet.
- Add Cheese and Cook: Grate the cheese and sprinkle it over the top of the egg and cauliflower mixture. Cover the skillet and cook on low heat for 5-7 minutes, or until the eggs are set and the cheese is melted.
- Prepare the Cucumber-Yogurt Sauce: Grate the cucumber and place it in a bowl. Add yogurt, BBQ sauce, grated garlic, and salt. Stir until well combined.
- Serve: Cut the cheesy cauliflower and sausage mixture into portions and place on plates. Drizzle with the cucumber-yogurt sauce and serve hot.
Serving Suggestions:
- Pair with a side of toasted bread for a hearty breakfast.
- Serve with a fresh green salad for a balanced meal.
- Add a dollop of sour cream or guacamole for a creamy twist.
- Garnish with extra fresh herbs like parsley or cilantro.
- Serve with a side of roasted potatoes or sweet potatoes.
Cooking Tips:
- Ensure the cauliflower is cooked until just tender before adding to the skillet to avoid overcooking.
- For extra flavor, add smoked paprika or chili flakes to the egg mixture.
- Use a non-stick skillet to prevent sticking and ensure easy cleanup.
- Experiment with different cheeses like gouda or feta for unique flavor variations.
Nutritional Benefits:
- Cauliflower: High in fiber and rich in vitamins C and K.
- Eggs: Provide high-quality protein and essential vitamins.
- Yogurt: Adds probiotics and calcium for gut and bone health.
Dietary Information:
- Gluten-free.
- High in protein and low in carbs.
Nutritional Facts (Per Serving):
- Calories: 280
- Protein: 16 g
- Carbohydrates: 10 g
- Fat: 20 g
- Fiber: 3 g
- Sugar: 4 g
Storage:
- Refrigerator: Store leftovers in an airtight container for up to 3 days. Reheat in a skillet or microwave before serving.
- Freezer: Not recommended for this dish as eggs and cauliflower may change texture when thawed.
Why You’ll Love This Recipe:
- Combines savory, cheesy, and creamy flavors in one skillet.
- Packed with protein and vegetables for a nutritious meal.
- Quick and easy to prepare, perfect for busy days.
- Versatile and customizable with your favorite spices and ingredients.
- Includes a refreshing cucumber-yogurt sauce for added flavor.
Conclusion:
This Cheesy Cauliflower and Sausage Skillet with Cucumber-Yogurt Sauce is a flavorful and hearty dish that’s perfect for any time of day. It’s a great way to enjoy a healthy, protein-packed meal that’s both easy to prepare and satisfying to eat. Try this recipe for your next family meal or brunch and watch it become a favorite!
Frequently Asked Questions:
- Can I use frozen cauliflower? Yes, but thaw and drain it thoroughly before use to avoid excess water.
- What type of sausages work best? Any variety, from chicken to turkey or even plant-based sausages, works well.
- Can I skip the cheese? Yes, but the cheese adds creaminess and flavor. You can substitute with nutritional yeast for a dairy-free option.
- How can I make this vegetarian? Replace the sausages with plant-based sausage or cooked lentils for protein.
- Can I prepare the sauce ahead of time? Yes, store it in the fridge for up to 2 days. Stir before serving.
- What other vegetables can I add? Try adding spinach, mushrooms, or zucchini for more variety.
- Can I bake this instead of cooking on the stovetop? Yes, transfer the mixture to a baking dish, add the eggs and cheese, and bake at 375°F (190°C) for 15-20 minutes.
- Can I use other cheeses? Absolutely! Try gouda, feta, or Swiss cheese for different flavors.
- How do I store leftovers? Keep in an airtight container in the fridge and reheat in a skillet or microwave.
- Can I make this dish spicy? Add chili flakes or hot sauce for a spicy kick.