8 net carbs

Beef, sausage, and kale casserole

Savor our satisfying low-carb beef, sausage, and kale casserole, a hearty dish blending savory ground beef, zesty Italian sausage, and nutrient-packed kale with melted mozzarella cheese for a deliciously balanced meal perfect for any occasion.

Recipe last updated: May 27, 2024

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Beef, sausage, and kale casserole

Name: Low-carb beef, sausage, and kale casserole [Keto]
Prep time: 5 min
Cook time: 35 min
Total time: 40 min
Ingredients: 1 tablespoon olive oil; 1 pound ground beef; 1 pound ground Italian sausage; ½ teaspoon black pepper; 1 teaspoon salt; 1 teaspoon dried oregano; 2 teaspoons onion powder; 2 teaspoons garlic powder; 3 cups marinara sauce; 3 cups kale, chopped; 2 cups mozzarella cheese, shredded and divided

Last Updated: May 27, 2024
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Low-carb beef, sausage, and kale casserole served on a white plate sitting on a yellow napkin.

Low-carb beef, sausage, and kale casserole [Keto]

Total Diabetes Wellness

Discover our satisfying low-carb beef, sausage, and kale casserole. This hearty dish combines savory ground beef, zesty Italian sausage, and nutrient-packed kale for a comforting, carb-conscious meal. With a perfect blend of spices and melted mozzarella cheese, each bite offers a delicious blend of flavors. Whether you're planning a cozy family dinner or looking for a meal prep option, this simple recipe is a nutritious choice that doesn't sacrifice taste. Easy to prepare and bursting with flavor, it's sure to become a favorite in your kitchen.

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Prep Time 5

Cook Time 35

Total Time 40

Course Lunch and Dinner

Cuisine Italian

Servings 6 servings

Net Carbs 8 g

*Net carbs are per serving

Ingredients

1 tablespoon olive oil
1 pound ground beef
1 pound ground Italian sausage
½ teaspoon black pepper
1 teaspoon salt
1 teaspoon dried oregano
2 teaspoons onion powder
2 teaspoons garlic powder
3 cups marinara sauce
3 cups kale, chopped
2 cups mozzarella cheese, shredded and divided

Instructions

Preheat your oven to 400F/205C.
In a large skillet, heat olive oil over medium heat.
Add the ground beef, ground Italian sausage, black pepper, salt, dried oregano, onion powder, and garlic powder. Use a spatula to break up the meat. Cook the meat until it is browned, drain off any excess grease.
Add the marinara sauce and bring to a low simmer.
Add the chopped kale and simmer for about 5 minutes, or until the kale has softened.
Remove from heat and stir in 1 cup of mozzarella cheese.
Transfer the casserole to an oven-safe baking dish. Top with the remaining mozzarella cheese.
Bake for 15 minutes, or until the cheese is golden. Enjoy!

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Nutrition

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Equipment

Large skillet

Rectangle baking dishes

Keywords keto italian casserole, keto kale casserole, low-carb italian casserole, low-carb kale casserole, low-carb sausage casserole

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Low-carb Keto kale casserole topped with melted mozzarella cheese.

Notes

Recipe variations

Meat substitutions – Customize the casserole to your preference by using all ground beef, all Italian sausage, or a combination of both for a flavor profile that suits your taste buds. Additionally, feel free to substitute with leaner protein choices, such as ground turkey or chicken, for a lighter alternative.
Veggie substitutions – For a variation in flavor and texture, consider swapping kale with spinach, Swiss chard, or collard greens to suit your taste preferences or dietary needs.

Frequently Asked Questions

Is this low-carb beef, sausage, and kale casserole recipe Keto?

Yes. One serving of this recipe has 8 grams of net carbs, making it a good choice for those following a Keto diet.

Is this recipe gluten-free?

Yes! This beef, sausage, and kale casserole is gluten-free.

Storage and Reheating Guidelines

Make-ahead: You can prepare the casserole ahead of time and store it in the refrigerator before baking.
Storing leftovers: Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days.
Freezing instructions: The casserole can be frozen before or after baking. If freezing before baking, assemble the casserole in a freezer-safe dish, cover tightly, and freeze for up to 3 months. If freezing after baking, allow the casserole to cool completely, then transfer to a freezer-safe container or wrap tightly with foil and freeze for up to 3 months.
To reheat: To reheat the casserole, simply place it in a preheated oven at 350°F (175°C) until warmed through, typically around 20-30 minutes for thawed or 40-50 minutes for frozen. Alternatively, you can microwave individual portions until heated to your liking.

Additional Details

Our low-carb beef, sausage, and kale casserole is satisfying, hearty, and carefully created to support stable blood sugar levels.

Casseroles have long been valued for their convenience and ability to blend various ingredients into a single, comforting dish. Our beef, sausage, and kale casserole draws inspiration from this tradition, offering a modern take that caters to the needs of those managing diabetes. Developed with simplicity and healthfulness in mind, this recipe provides a nourishing meal without sacrificing taste or dietary goals.

Details about ingredients

This casserole features a trio of wholesome ingredients: ground beef, Italian sausage, and kale. Ground beef offers a good source of protein, essential for maintaining muscle health and promoting a feeling of fullness. Italian sausage adds flavor depth to the dish, complementing the savory notes. Kale, a nutrient-rich leafy green, contributes vitamins, minerals, and fiber, supporting overall well-being and digestive health. Together, these ingredients form a robust foundation for a balanced meal.

Variations

Our beef, sausage, and kale casserole can easily be tailored to suit individual tastes and dietary needs.

Explore different sausage varieties for varied flavors, such as chicken or turkey sausage.
Omit the meat entirely for a vegetarian twist and incorporate additional vegetables like bell peppers or mushrooms.
Experiment with different cheeses, such as feta or cheddar, to add a unique flavor profile.
Add spices like paprika, cumin, or chili powder for a touch of heat and complexity.

Serving pairings

Serve alongside a crisp green salad dressed with a light vinaigrette for added freshness and acidity.
Pair with roasted vegetables like cauliflower, Brussels sprouts, or sweet potatoes for a hearty and nutritious side dish.
Enjoy with a side of whole grain bread or cauliflower rice for a complete meal that satisfies hunger and supports stable blood sugar levels.
Garnish with fresh herbs like parsley or basil for a burst of flavor and visual appeal.
Accompany with a glass of sparkling water or unsweetened iced tea for a refreshing beverage that complements the meal.

Benefits for people with diabetes

For individuals managing diabetes, our beef, sausage, and kale casserole offers several advantages. Focusing on low-carb ingredients like kale and omitting high-glycemic options helps maintain steady blood sugar levels. Additionally, protein-rich meats support balanced nutrition, making it a satisfying and nourishing choice. With its wholesome ingredients and delicious flavors, this casserole provides a tasty option that aligns well with diabetes-friendly dietary guidelines.

Tips

When preparing our beef, sausage, and kale casserole, keep the following tips in mind for best results:

Opt for lean ground beef and Italian sausage to reduce overall fat content.
Drain excess grease from cooked meat to minimize unnecessary calories and saturated fat.
Experiment with seasonings to customize the flavor. Herbs like thyme or basil can enhance taste without added sodium.
Consider prepping ingredients ahead for quick assembly on busy days, making mealtime stress-free.

Our low-carb beef, sausage, and kale casserole offers a delicious and diabetes-friendly option for those seeking balanced nutrition without sacrificing taste. With its blend of protein, vegetables, and cheese, this dish exemplifies that healthy eating can be both enjoyable and fulfilling. Whether shared with family or prepared for meal prep, this casserole is poised to become a staple in your low-carb repertoire.