I am a fan of carbs, but sometimes I like to moderate my intake by substituting cauliflower rice for regular rice, for example. I’ve also figured out how to make cauliflower noodles so that I can make my own tasty low carb lasagna. And I’m going to show you how so you too can make tasty keto cauliflower noodles too.
It’s based on my recipe for cauliflower pizza crust, so you may also want to check that guy out too.
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Why Make Cauliflower Lasagna?
Listen, I don’t hate carbohydrates at all. I’m actually a big fan. But I tend to overeat when I have a lot of carbs. I could totally down half a pound of creamy pasta all by myself.
So sometimes, rather than eating all those carbs at one time, I sub cauliflower rice, a cauliflower pizza crust, and now, I’ve added these cauliflower “noodles” to repertoire of lower carb swaps.
One cool thing about making cauliflower noodles is I can add whatever flavor I want directly to the noodle instead of hoping regular noodles will soak up a ton of flavor. And they never really do.
Here are the seasonings I added to my low carb lasagna “noodles:”
- Italian seasoning
- garlic powder
- salt and pepper
And here are all the ingredients you’ll need for the lasagna noodles:
Even if I get a bite of pure noodle, it still carries a lot of flavor.
Flavorful cheese, flavorful sauce and flavorful noodles equal a big flavored lasagna.
Procedure
If you’ve ever made cauliflower pizza crust, the principles are the same for cauliflower lasagna noodles:
- Process the cauliflower super fine, cook it, and squeeze the heck out of it to get rid of as much excess liquid as possible.
- Mix with binders and flavoring.
- Shape and bake.
- Riced cauliflower directly after steaming.
- Squeeze through a lint-free kitchen towel or a nut milk bag if you have one.
- Texture of riced cauliflower after squeezing.
- Pour squeeze-dried cauliflower into a bowl.
- Add the rest of the ingredients and mix until well combined.
- Spread out in a thin layer on a parchment-lined half sheet pan.
This whole noodle-making process takes about 15 minutes, not including cooling time (so you can squeeze without burning your hands) and baking time.
PRO TIP: If you need to make the cauliflower mixture ahead of time before baking, leave out the salt and add it right before spreading the mixture out on the sheet pan.
Why? Because if you add the salt and let everything sit, it will just make the mixture soggy again by pulling out even more liquid than steaming alone does.
Making the Filling
Here’s a not-so-secret: making the cheese filling for lasagna is literally as easy as stirring everything together until blended.
I use the same ingredients for the filling whether I’m making low-carb lasagna or “regular” lasagna like my Five Cheese Hot Italian Sausage Lasagna. If you head over there, you’ll see the filling ingredients are very similar.
I even use almost this exact filling for my lasagna pizza. If you’re not low carb, go make that guy. And if you are, use my cauliflower pizza crust recipe and get cooking!
Here’s what you’ll need:
Ricotta Filling Ingredients
All you have to do is measure out all the ingredients, plop them into a bowl, and stir or whisk them all together. Done!
How To Build the Perfect Lasagna
Whether you are making regular lasagna or low carb lasagna using cauliflower noodles or slices of zucchini or eggplant, you’ll need to layer your ingredients. Here’s how I do it:
- A thin layer of sauce on the bottom to keep things from sticking
- “pasta” layer
- ricotta mixture
- mozzarella layer
- sauce layer (try this fantastic roasted tomato sauce)
- repeat, ending with noodle-sauce-cheese.
You can layer yours however you want. Part of the fun of a lasagna is you can make it your way and layer it however you want.
Here’s a collage showing what the noodles should look like when baked and some of the layering process.
- Bake noodles for about 30 minutes on one side, rotating the pan halfway through. Slice into sections with a pizza cutter, flip the sections, and bake an additional 15 minutes or so. You will be able to pick up the noodles once they’re baked. They should hold together just fine.
- Layer.
- Layer.
- Bake.
- Let rest at least 20 minutes so it can set up, then slice and enjoy.
An easy step by step journey to perfect cauliflower lasagna friends, and made in a small enough container that it’s not a chore to enjoy the whole thing in just a couple of days.
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Cauliflower Noodle Low Carb Lasagna Recipe
This low carb lasagna features Italian sausage sauce, a rich ricotta layers, plenty of stretchy mozzarella, and cauliflower noodles spiked with Italian seasoning.
Ingredients
For the Cauliflower Noodles
- 1 head cauliflower, washed
- 2 eggs
- 2 oz cream cheese
- 1.5 oz mozzarella cheese, shredded
- 2 Tablespoons flax meal, finely ground
- 1 teaspoon kosher salt
- 1 teaspoon Italian seasoning
- 1/2 teaspoon black pepper, or to taste
- 1/4 teaspoon garlic powder
For the Meat Sauce
- 8 oz Italian sausage, sweet or hot
- 1 28 oz jar marinara sauce, no sugar added
For the Ricotta Layer
- 15 oz ricotta cheese, 1 small container
- 2 oz Parmesan cheese, finely grated or ground
- 1 egg
- 1 Tablespoon dried parsley
- 1/2 teaspoon kosher salt
- 1/2 teaspoon black pepper, or to taste
- 1/4 teaspoon nutmeg, freshly ground
To Finish and Bake
- 8 oz mozzarella cheese, shredded
- 1.5 oz Parmesan cheese, finely grated or ground
Instructions
For the Cauliflower Noodles
- Line a half-sheet pan (13"x 18" or similar) with parchment. Set a rack in the center of the oven and preheat to 375F.
- Core the cauliflower and separate into florets.
- Pulse in a food processor in 2-3 batches until sandy--much finer than you'd process for cauliflower rice.
- Place all the processed cauliflower in a large microwave-safe bowl and cook on high power for 3 minutes.
- Remove from the microwave and let cool about 30 minutes, or until it's cool enough to handle.
- Dump the cauliflower into a lint-free kitchen towel or a nut milk bag (if you have one). Squeeze mightily to remove as much liquid as you can. When all is said and done, you'll squeeze out about 2 cups of liquid.
- Add the rest of the ingredients to the bowl and stir/mash well to thoroughly combine.
- Use an offset spatula to spread out in a thin layer that completely covers the parchment. Your "noodle" will end up being slightly thinner than 1/8" thick.
- Bake for 20 minutes. Rotate the pan and bake an additional 15 minutes.
- Remove pan from the oven and cut crosswise into thirds with a pizza cutter. Use a large spatula to flip each section. Return to the oven to bake an additional 15 minutes. Use immediately or let cool and refrigerate until ready to continue with the recipe.
For the Meat Sauce
- Remove sausage from casings. Heat a large saute pan over medium heat and add the sausage, breaking it up well with a wooden spoon (or similar).
- Cook sausage until browned and well crumbled, then add the jar of marinara.
- Simmer together for about 10 minutes.
For the Ricotta Layer
- Stir all ingredients together in a small bowl until well combined. Set aside.
To Finish and Bake
- LIne a 9" x 5" loaf pan with non-stick foil (or spray with nonstick spray).
- Cut the cauliflower noodles so you have 3 sized to fit the pan.
- Spoon about 1/2 cup of the meat sauce in the bottom of the pan and top with one of the noodles. Top the noodle with half the ricotta mixture, another big scoop of meat sauce and 1/3 of the shredded mozzarella.
- Repeat the layering once more: noodle/ricotta/meat sauce/mozzarella. Top with the last noodle, the rest of the meat sauce, the remaining mozzarella and top it all off with the Parmesan cheese.
- Cover with non-stick foil and bake at 375F for about 40 minutes. Remove the foil and bake uncovered for an additional 10-15 minutes until the cheese is nicely melted, a little golden brown, and the internal temperature in the center is about 165F to make sure the egg in the ricotta layer is completely cooked.
- Remove from oven and allow to sit for 20-30 minutes before slicing and serving. Store leftovers covered in the fridge and reheat in the microwave one slice at a time. Leftovers will keep for up to 4 days.
Notes
You will have some noodle pieces leftover. They are really tasty on their own, so enjoy them as little snacks.
Nutrition information is based on 8 servings.
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Nutrition Information
Yield 8 Serving Size 1/8Amount Per Serving Calories 418Saturated Fat 16gCholesterol 152mgSodium 1167mgCarbohydrates 7gFiber 2gSugar 2gProtein 26g
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And there you have it, friends. Cauliflower lasagna with a shortcut for the sauce and cauliflower noodles. I’ve made this twice so far, and it is truly delicious. Seriously.
Thanks for spending some time with me today. Enjoy the lasagna, and have a lovely day.
Renee Goerger says
I have no doubt this will be delicious! You are brilliant!!
Jennifer Field says
Thanks, Renee! I think it will work for keto, so you can make and enjoy it! Yay!
Jeffrey Riehm says
A great pasta-less version of an old favorite. All the flavor for a fraction of the carbs!
Jennifer Field says
I feel like we should put this one in regular rotation, sweetie!
Rocio Sandoval says
I can’t wait to do this one! I have to eat low carb due to health reasons and this one just sounds amazing!! I see lasagna night in my very near future! Thank you!
Jennifer Field says
Oh, Rocio, I’m so happy you’re going to try this! I am pretty sure you will love it–we loved it twice with plans to love it at least once every 2-3 weeks!
Cheryl - Pook's Pantry says
I love this! I too can overeat carbs very easily (because they are delicious!!), so this is perfect for a low carb swap. We haven’t had lasagna in years because it is so heavy. I feel like this would be much lighter in my belly. Bravo, Sissy!
Jennifer Field says
Thank you, Sissy! It is truly, seriously good! I am digging the “noodles” and am considering mac&cheese-ifying them, too!
Sandi says
This recipe is sheer genius, Jenni. I love having a lower carb option for dinner!
Beth says
Wow – so smart and so many great tips for putting together a lasagne, even if you don’t make your own noodles.
Susan says
Three words: tasty, tedious, & temperamental. I followed the recipe exactly, my first attempt of the “noodles” burned before the baking time was up. Second attempt the noodle mixture barely released from the parchment paper. I am an experienced cook and I found the recipe much to tedious. Even though this is a delicious low carbohydrate meal I won’t make it again.
Jennifer Field says
Thanks for your comment, Susan. Yes, it’s definitely a bit of a Production, so certainly not for everyone and not even for me on a weeknight! I am glad you enjoyed the flavor regardless, and I appreciate your giving it a go!