Keto Cheesy Smoked Chicken Sausage Kale Casserole

Keto Cheesy Smoked Chicken Sausage Kale Casserole


Heeellloooooooo blog family!!!


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It has been wayyyy too long since I’ve posted anything – especially a delicious Keto recipe…so sorry guys!


I’ll be honest – I really have no good excuse…I wish that I could say I’ve been busy traveling or living it up…


…buuuuut nope!  Ha!


If you read my last post, you know that I’ve been in a bit of a funk.


And while I’m actively working on getting out of this little funk (and it is definitely improving)…


…I’m still feeling a bit…’funky’…and not in a good way, haha.


Anyways, lately, I’ve found it a bit tough to write blog posts that are helpful or funny or encouraging or even informative when my overall vibe is kinda…meh.



Which is why I’ve been a bit less active with the blogging these past few weeks.


BUT – I’ve really missed blogging and ‘talking’ to y’all!


And since this recipe that I threw together last night was seriously too good not to share ASAP, I thought this was the perfect time to check in and post something!


With the Fall weather FINALLY arriving here in Georgia, I’ve been craving something warm, gooey, and comforting.



Usually when I’m craving something like this, I’d make some kind of pasta dish or cinnamon buns buuuut both of those are a no-no on Keto!


And although I’m still not having huge success with my weight loss on Keto, I’m not giving up yet – so, I needed to come up with something to curb my craving without ruining my Keto.


And I wasn’t in the mood for any of my tried and true Keto favorites like the Mashed ‘Potatoe’ Casserole or Cheesy Buffalo Chicken Casserole…


…sooooo, I came up with this: a Cheesy Smoked Chicken Sausage Kale Casserole.


And it was SO DAMN GOOD.



It has this incredible smokey flavor and was so oooey and gooey!


All I can say is…make this TONIGHT.  You will NOT regret it!


Aside from being delicious, it’s super easy and pretty cheap!  And it’s Keto!!


Make It: Keto Cheesy Smoked Chicken Sausage Kale Casserole

Step 1:

Take your chicken sausage (or regular sausage) and slice it up.


Stick it in a frying pan or cast iron skillet (if you don’t have a cast iron skillet – get one!!  This and my Wok are all that I use!!) with olive oil or coconut oil or butter and let it get nice and crisp.


I used this Hillshire Farm Smoked Chicken Sausage – mostly because it was on sale, ha!


Keto Cheesy Smoked Chicken Sausage Kale Casserole

Keto Cheesy Smoked Chicken Sausage Kale Casserole


Step 2:

I bought baby kale to avoid having to trim it all up, so it was as simple as boiling some water and throwing the kale in, then draining.


If you buy full, regular kale, you will want to wash, trim, and chop up the kale before sticking in the boiling water.


Boil for about ten minutes and then drain and set aside.


Keto Cheesy Smoked Chicken Sausage Kale Casserole


Step 3:

Next, comes the cheese.


I was thinking about using a smoked Gouda but it was so expensive!  And this smoked cheddar was on sale, so, I thought, why not?


It worked perfectly!  So smokey and a nice, sharp taste!


Whatever cheese you decide on, go ahead and grate all of it – I used all seven ounces, and I would say it was just enough.



Step 4:

Rather than buying canned tomato sauce, I bought a can of diced tomatoes and added crushed red pepper, salt, pepper, and heavy cream to kind of make my own.


I simply picked the can of tomatoes with the lowest carb count!


Whether you use canned sauce or make your own, go ahead and heat it up in a pan and add some crushed red pepper flakes and cream to thicken it up and give it some kick.  Let this simmer.



You can see a little kale in the tomato sauce because I cooked it in the same pan and there were a few stray pieces – no big deal because you will eventually add everything together in this pot.



Step 5:

Next, take your tofu noodles – I’ve talked about these before…they are kinda gross on their own but they are perfect for casseroles because they take on the flavor of the dish perfectly.


The main thing to remember with these is that you MUST rinse them very well before using.


So, go ahead and rinse these well before spreading them on the bottom of your casserole dish.



Step 6:

By now, your sausage should be nice and crisp.


Go ahead and add the sausage and kale to your simmering tomato sauce and mix well.


After it is all mixed, pour it over the noodles in your casserole dish and mix again.


I suppose you could simply add the noodles into the sauce with the sausage and kale before pouring it into the casserole dish…why didn’t I think of that? Ha.



Step 7:

Sprinkle about half of the cheese onto the casserole and mix it into everything.


Then top that with the rest of the shredded cheese and stick it in the oven at about 375F.



And that’s it!  Since everything is already cooked, you are really just baking it to melt the cheese and crisp up the top!



Once you pull it out of the oven, I would let it sit for a bit – aside from that it will be hot, it will be a bit soupy.


Now, I was so hungry, I ate it right away, all soupy and gooey – and it was perfect.


But, if you are looking for a firmer casserole, then you will want to let it sit and cool for a while!


Keto Cheesy Smoked Chicken Sausage Kale Casserole

Course Main Course
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 6


  • 1 package smoked chicken sausage or regular sausage
  • 1 package tofu noodles like Shiritaki
  • 7-10 oz grated cheese, preferably a smokey flavor
  • 1 bag or package kale, when cooked, about 1/2 cup - 1 cup
  • 1.5 cups canned tomato sauce or canned tomatoes
  • 1/4 cup cream for sauce
  • 1-3 pinches crushed red pepper flakes
  • 2-4 tbls olive oil for frying sausage


  1. Slice sausage and place in pan with heated oil - pan fry until crisp.

  2. Boil a pot of salted water and add kale, cook about 10 minutes or until wilted, then drain and set aside.

  3. Empty either your pre-made tomato sauce into a pan or a can of diced tomatoes and simmer.  Add 1/4 cup of heavy cream and crushed red pepper flakes.

  4. While sauce simmers, grate cheese and rinse tofu noodles well.

  5. Add crisp sausage and kale to sauce in the pan and mix well.  You can also add the noodles or put the rinsed noodles in the casserole dish.

  6. Empty sauce mixture into casserole dish and add 1/2 of grated cheese.  Mix well then top with remaining cheese.

  7. Bake at 375F for about 15 minutes or until cheese on top starts browning.  Enjoy!

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