Layers of cauliflower and cheese create a luscious lasagna without a lick of guilt. We’re talking comfort you can crave without the carbs. Whether you’re a veggie lover or trying to sneak more of them into the menu, this cauliflower lasagna is a delicious dinner.
Is Cauliflower Lasagna Healthy? Keto? Low Carb? Paleo? Gluten-Free?
For my lifestyle, yes! Cauliflower lasagna is a healthy lasagna, as it’s gluten-free and significantly lower in carbs. This recipe does contain both cheese and pork. So whether cauliflower lasagna is “healthy” or not will depend on your food goals.
- Keto + low carb – Yup! Substituting a low carb vegetable (cauliflower) for the lasagna noodles saves loads of carbs.
- Paleo – Nope, ricotta, parmesan, and mozzarella are not paleo. For a paleo lasagna, substitute dairy-free alternatives for each of these ingredients.
Keto Lasagna Noodles
I typically use cauliflower florets and chop them up, so they’re roughly the same size to ensure they cook evenly. I like to steam the cauliflower to soften them, you can also use…
- Oven roasted cauliflower
- Roasted cauliflower steaks
- Cauliflower rice will give you a slightly different texture, but we love it in my cauliflower rice casserole.
- Mashed cauliflower lasagna, will be incredibly rich but possibly great!
You can also make healthy lasagna noodles using pureed cauliflower, eggs, and mozzarella if you prefer. It’s more work than this recipe, but many other cauliflower lasagna recipes are made this way.
What About Other Noodle Options?
If you’re down with a veggie substitute for traditional lasagna noodles, there are loads of ways to make keto lasagna. Here are more ideas for you:
- Sliced eggplant, butternut squash, or zucchini.
- Shredded cabbage is a lazy night fave, I literally use shredded cabbage, which doesn’t need to be cooked ahead of time.
- Veggie noodles like zucchini noodles or butternut squash noodles are also an easy substitute.
- Storebought or homemade almond flour pasta.
Keto Spaghetti Sauce
It’s important to mention that store-bought spaghetti sauce is often loaded with sugar. So, if you’re watching your carb intake, consider making your own keto spaghetti sauce, or read labels carefully and opt for a sugar-free jar, such as Rao’s.
How to Make Cauliflower Lasagna
Prep the cauliflower:
Place cauliflower in a microwave-safe bowl with water, and a plate nestled on top. Microwave until soft. Ring out the additional liquid.
Make the red sauce:
Cook sausage and set aside. Saute onion. Add spaghetti sauce to the pan along with the meat. Set aside.
Layer the lasagna:
Start with half the meat sauce, followed by cauliflower and seasoning, the ricotta.
Top with remaining meat sauce, and the mozzarella and parmesan cheese.
Storing, Reheating, + Freezing Tips
This healthy lasagna stores beautifully in the fridge in an airtight container–store freshly sliced basil separately and sprinkle it on top once you’ve reheated a slice.
I like to freeze each slice in individual resealable baggies and remove as much air as possible before tossing it in the freezer. It’s easiest to defrost frozen cauliflower lasagna in the fridge.
Healthy Lasagna Variations
Below is my recipe, now feel free to add your own twist. Or, use your family’s version of lasagna and simply substitute cauliflower florets for the noodles. Here are a few variations you may want to try:
- Vegetarian lasagna – just skip the meat. Psst–cauliflower is a frequently used meat substitute. You can also make traditional lasagna and just sub cauliflower in for the ground meat.
- Simplified – skip the layers, and make a simpler version of this dish, kinda like my cauliflower baked ziti.
- Add more veggies like spinach or mushrooms.
- Switch up the sauce – keto alfredo sauce is a classic swap here.
More Pasta Alternative Recipes
Cauliflower LasagnaPrint Recipe Pin Recipe
- 24 ounces cauliflower florets
- 1 tablespoon avocado or vegetable oil
- 1 Pound Italian Sausage casing removed
- 1 cup Yellow Onion diced
- 4 Garlic Cloves minced
- 2 – 24 Ounce Jars of Keto Spaghetti Sauce
- 2 Teaspoons Italian seasoning
- 1 Teaspoon Kosher Salt
- 32 Ounces Ricotta Cheese
- 1 Cup Parmesan Cheese
- 3 Cups Mozzarella Shredded
- Fresh Basil thinly sliced
- Place cauliflower florets in a large microwave-safe bowl. Add 1/4 cup of water to the bowl, and loosely place a plate on top (the plate shouldn't completely cover the top of the bowl). Microwave until softened to your liking, about 5-6 minutes. Alternatively, you can steam the cauliflower on the stove, or roast it in the oven. Place cauliflower in a clean kitchen towel. Once it has cooled enough to handle ring out as much liquid as possible.
- Preheat your oven to 350 F.
- Cook Italian sausage in a large pan over medium heat, and break it up with the back of your spoon as it browns. Cook until no longer pink, then set sausage aside on a paper towel-lined plate. Carefully remove sausage grease from the pan with a paper towel.
- Add oil to your pan and return it to medium heat. Once the oil begins to shimmer, add the onion and saute until it has softened. Add garlic and continue to cook until it is fragrant about 1-2 minutes. Remove pan from heat and add the pasta sauce and cooked meat. Stir to combine, then set aside.
- Spread half the red meat sauce along the bottom of your pan. Evenly spread cauliflower on top, and sprinkle the florets with salt and Italian seasoning. Scoop the ricotta over the cauliflower, and spread to form an even layer with the back of your spoon. Place remaining red meat sauce on top.
- Sprinkle with mozzarella, then parmesan, and bake in preheated oven for 45 minutes. Sprinkle with fresh basil before serving and enjoy!