Sausage and Veggie 'Hash' with Cauliflower

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A hearty, savory breakfast or dinner featuring crumbled sausage and roasted vegetables mixed with creamy cauliflower mash. This American-inspired recipe (keto, high-protein), ready in about 27 minutes, combines chicken sausage, cauliflower, olive oil into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 380 calories and feeds 2, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 12 min Serves 2 American cuisine 380 cal/serving
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Affiliate disclosure: AislePrompt may earn a commission on qualifying purchases made through Amazon links, at no additional cost to you. See our policy →

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Cookware & pots → Shop all kitchen tools →

Instructions

  1. Step 1: Heat olive oil in a large skillet over medium-high heat. Add sausage and cook for 5 minutes, breaking it into small pieces until browned and crisp.
  2. Step 2: Add diced onion and red bell pepper to the skillet. Sauté for 3 minutes until softened, then stir in minced garlic and thyme. Cook for 1 minute more until aromatic.
  3. Step 3: Add riced cauliflower to the skillet, stirring to combine with sausage and vegetables. Season with salt and pepper. Cover and cook for 7-8 minutes, stirring occasionally, until cauliflower is tender and lightly golden.
  4. Step 4: Reduce heat to low and simmer for 2 more minutes to meld flavors. Remove from heat and serve warm.

Frequently asked questions

How long does Sausage and Veggie 'Hash' with Cauliflower take to make?

Total time is about 27 minutes (15 min prep + 12 min cook). Most home cooks find this fits comfortably into a busy morning; prep components the night before to save active time.

How do I store leftover Sausage and Veggie 'Hash' with Cauliflower?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven; egg- or grain-based items may need a splash of milk or water to refresh texture. Cold-served items (overnight oats, smoothies) keep 2–3 days in the fridge.

Can I substitute ingredients in Sausage and Veggie 'Hash' with Cauliflower?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Sausage and Veggie 'Hash' with Cauliflower for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Sausage and Veggie 'Hash' with Cauliflower keto?

Yes — this recipe is tagged keto, high-protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

What others are saying

Related recipes