Sage Sausage and Cauliflower Grits Breakfast Bowl {Paleo, Whole30, Keto}

by | Jan 11, 2022 | Breakfast, Dairy Free, Fall Recipe, Gluten Free, Low Carb, Lunch, Paleo, Winter Recipe | 0 comments

This healthy sausage and cauliflower grits breakfast bowl is the best way to start your day! 

This take on keto grits uses cauliflower and coconut milk for a low carb, hormone balancing, satiating meal.

Especially on a gloomy winter morning, who wouldn’t want to start the day with comfort food? This cozy, delicious and nourishing breakfast bowl will help curb your sugar cravings and keep you fueled, ready to take on the day ahead. But, honestly, I’d eat this for any meal.

What You’ll Need 

To make the Sage Sausage you’ll need:

Organic Ground Pork.
Pork is a great source of complete protein, B vitamins, and provides a highly absorbable form of iron, zinc and selenium.
Commercially raised pork is generally fed gmo-feed, with antibiotics and hormones. The pesticides and other additives that the pig consumes, then stores in its fat. Because pork is generally quite fatty, do your best to find pasture raised and organic ground pork to reduce/avoid your intake of these additives. 

Fresh Sage
Thyme, dried or fresh
Onion Powder
Granulated Garlic or Garlic Powder
Sea Salt 
Fresh Cracked Black Pepper

To make the Cauliflower Grits you’ll need:

A Large Cauliflower 
Cauliflower is a cruciferous vegetable that you’ve probably seen turned into everything from pizza crust to tortillas because of its mild flavor and ability to be adapted.

Traditionally grits are made with cornmeal, which is high in carbohydrates and low in fiber. This can be difficult to digest, leave you feeling hungry and disrupt your blood sugar leading to moodiness, cravings and weight gain. 

So in this recipe we’re using cauliflower as a grain free, plant based alternative to grits, which will also support your gut health and balance hormones!

If you follow a paleo, Whole30 or keto way of eating, you’ll love this low carb healthy take on grits.

Coconut Milk, canned
Coconut milk gives the cauliflower the richness that you want from grits, but without the dairy and grains. Coconut milk is a great source of healthy fats to help keep you energized and satiated throughout your day.

Cashew Butter
Cashew butter adds an extra layer or richness and healthy fats, and cuts through the sweetness of the coconut milk.

Ghee adds yet another layer of flavor and healthy fats. Ghee is clarified butter. Essentially its butter with the milk solids removed. So if you’re sensitive to dairy, ghee is generally well tolerated. 

Nutritional Yeast
Nutritional yeast is a superfood with a cheese-like flavor and rich in B vitamins. It makes a great dairy free substitution for the shredded sharp cheddar cheese found in traditional grits.

Sea Salt

Freshly Cracked Black Pepper

You’ll also want some vegetables and an egg to top off this bowl for a delicious balanced breakfast.

Try sautéed greens like kale, collards, chard or spinach. Mushrooms or bell peppers would also be amazing. And you can’t forget a runny, soft boiled or fried egg.

How To Make It 

 All you need is a medium pot and a frying pan.

The cauliflower grits will cook quickly over medium heat and cook until it’s reached your desired consistency. See the full recipe below for step-by-step instructions.


Substitutions & Variations

  • If you don’t eat pork, you can easily use ground chicken or turkey instead. There will be less fat, so add oil or ghee to the pan when cooking and be careful not to over cook it or it’ll be dry.
  • If you have a hard time digesting fats, use 1/2 coconut milk and 1/2 chicken broth or water in the cauliflower grits, instead of 1 full can of coconut milk.
  • If you don’t want to pan fry the sage sausage patties you can make them. Once they’re shaped, place them on a lined sheet tray and bake at 400 degrees until they’re cooked through, about 5-6 minutes. 

How To Store Or Make Ahead

You can easily make this sausage and grits recipe in advance and enjoy it for breakfast, or lunch, all week long.

The sage sausages can be made in advance and kept in the fridge for 3-4 days, or freeze them for up to 3 months for fast and easy protein options.

The keto friendly grits recipe can be also made in advance and will keep well in the fridge for 3-4 days.

Serve It With

Top your cauliflower grits with the sage sausage and any of your favorite vegetables or sauces.

I recommend topping your grits with sautéed spinach or other wilted greens, mushrooms, a runny soft boiled egg, any fresh herbs you have on hand and some fresh cracked black pepper.

Download the Perfectly Balanced Breakfast eBook!

10 easy, anti-inflammatory recipes & breakfast ideals to fuel your busy lifestyle, balance your blood sugar, support your hormones and provide the nourishment your body needs.

Other Recipes You’ll Love

If you love this recipe, you’ll love these other breakfast recipes:

Green C Machine Smoothie

Spiced Apple No-Oat-Meal

And be sure to download the Balanced Breakfast eBook with 10+ breakfast recipes you’ll be sure to love!



I hope you make this recipe and let me know how much you love it by tagging me on Instagram @alannadesalvonutrition

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Sage Breakfast Sausages

  • Prep Time: 48 hours
  • Cook Time: 240 hours
  • Total Time: 288 hours
  • Yield: 4 servings 1x
  • Category: Breakfast, Main Course
  • Cuisine: American, Gluten Free, Keto, Paleo, Whole30


Units Scale
  • 1 lb pastured ground pork (I use Stemple Creek)
  • 68 leaves fresh sage (thinly sliced (do not over chop))
  • 1 teaspoon dried or fresh thyme
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon freshly cracked black pepper
  • 3/4 teaspoon sea salt


  1. Mix all ingredients in a bowl until fully combined.
  2. Portion the sausage mixture into 2 tablespoon patties.
  3. Add the sausage patties to a preheated pan over medium high heat, keeping 1 inch between patties. (You may need to cook the patties in multiple batches) Cook each patty for 2 minutes, or until the bottom of the sausage has a golden sear. Then flip the patty and cook for another 1-2 minutes, until the meat is cooked through. Repeat until all the sausages have been cooked.
  4. Serve with your favorite breakfast and enjoy! Store in the refrigerator for 3 days, or in the freezer for 3 months.

Keywords: Dairy Free, Keto, Paleo, Whole30

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Sage Sausage and Cauliflower Grits Breakfast Bowl

Cauliflower Grits (Paleo, Keto, Whole30)

  • Prep Time: 120 hours
  • Cook Time: 360 hours
  • Total Time: 480 hours
  • Yield: 4 servings 1x
  • Category: Breakfast, Dinner, Lunch
  • Cuisine: American


  • 1 cauliflower, large (roughly chopped)
  • 1 can full fat coconut milk
  • 1 teaspoon sea salt
  • 1 tablespoon cashew butter
  • 1 tablespoon ghee or butter
  • 1 tablespoon nutritional yeast


  1. Add cauliflower, coconut milk and salt to a medium pot over medium heat and bring the milk to a soft boil. Once the milk has reached a boil, turn the temperature to low and place the lid on the pot for 7-9 minutes, or until the cauliflower is fork tender.
  2. Once the cauliflower is fork tender, remove the lid and mash the cauliflower with a fork, potato masher or wooden spoon until the cauliflower resembles a porridge or rice pudding consistency. If you desire a more smooth consistency, continue cooking the cauliflower for 5 more minutes, until mushy.
  3. Add the remaining ingredients, stir and continue cooking for another 3-6 minutes, or until the liquid is mostly evaporated and the cauliflower is soft, resembling grits. Season to taste
  4. Serve in a bowl with sage sausage and you favorite toppings. I recommend sautéed greens, mushrooms and a runny egg. Enjoy!

Keywords: Breakfast, Dairy Free, Dinner, Gluten Free, Paleo

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