Cauli-Cheese Sausage Bake Meal Prep

This cheesy bake is top tier comfort food – ideal for winter meal prep. 

Sometimes the only thing getting you through another day at the office is the thought of what food you’ve got waiting for you at lunch time. So, why not treat yourself to something super-warming and comforting? You deserve it.  

We’ve taken cauliflower cheese, which is arguably one of the best side dishes going, and made it into the main event by adding some extra protein and nutritious kale. The result is rich, creamy, and definitely satisfying.  

Serves 4 


  • 1 large cauliflower
  • 200 g kale (shredded)
  • 1 tbsp. olive oil
  • 400 g lean pork sausages (meat squeezed out)
  • 500 ml milk
  • 50 g low-fat olive spread
  • 50 g plain flour
  • 1 tsp. salt
  • 1 tsp. black pepper
  • 200 g low-fat cheddar (grated)


  1. Preheat the oven to 200°C. 

  2. First, chop the cauliflower into florets and add to a large saucepan of boiling water. Boil for 6 minutes, then add the chopped kale and boil for a further 2 minutes. Drain the veg and add to a baking dish. 

  3. Next, heat the olive oil in a non-stick frying pan and add the sausage meat. Fry for a few minutes until cooked through and nicely browned, then set aside.  

  4. Wipe the pan and then add the low-fat spread and melt over a medium heat. Once melted, add in the flour and stir through to make a thick paste-like consistency. 

  5. Gradually add the milk stirring constantly to combine with the flour and butter paste until you have a thick white sauce. Season with salt & pepper, then add the grated cheese and stir through until melted. 

  6. Carefully pour this cheese sauce over the top of the cooked veg in the baking dish, then add the cooked sausage meat, and sprinkle with a little extra cheese. 

  7. Bake in the oven for 25 minutes until the cheese is golden brown and bubbling. Serve immediately or portion up into meal prep containers for your lunches.  

Nutritional Facts

Amount per serving

Calories 563
Total Fat 33g
Total Carbohydrates 28g
Protein 44.8g

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2020-09-22 09:38:33By Lauren Dawes

Lauren Dawes

Lauren Dawes

Writer and expert

Lauren is an English Literature graduate originally from the South. She’s always loved swimming, has discovered the power of weight training over the past few years, and has lots of room for improvement in her weekly hot yoga class.

On the weekends she’s usually cooking or eating some kind of brunch, and she enjoys trying out new recipes with her housemates – especially since shaking off student habits, like mainly surviving off pasta. Above all, she’s a firm believer in keeping a balance between the gym and gin.

Find out more about Lauren’s experience here.

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