Free Printable: Low Carb & Keto Food List

• How To Make Cauliflower Baked Ziti
• Frequently Asked Questions
• Serving Ideas
• More Keto “Pasta” Recipes
• My Tools For This Recipe
• Keto Cauliflower Baked Ziti Recipe card
• Recipe Reviews

Craving comfort food that won’t leave you feeling ready for a nap? This cauliflower baked ziti is it! I’ve taken a classic Italian dish with a low carb spin, but all the same flavors. Everyone can enjoy keto baked ziti, whether they are following a keto diet or not! Even my kids loved it.

Wondering how cauliflower ziti can be just as satisfying? Let me explain. We’ve got layers of roasted cauliflower, a sausage marinara with Italian seasoning , and of course, plenty of cheese (three different types!). It’s the kind of meal everyone can get behind.

If Italian meals are your jam, but you aren’t interested in the pasta, give my Italian sausage stuffed mushrooms , or Italian antipasto salad a try.

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How To Make Cauliflower Baked Ziti

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

This keto baked ziti recipe comes together with just 10 minutes prep! Here’s how we make it:

Roast cauliflower

• Season. In a large bowl, toss together cauliflower, olive oil , salt , and pepper .

• Roast. Arrange cauliflower in a single layer on 2 baking sheets and roast until browned.

TIP: Rotate while roasting. Ideally, the pans would fit side by side, but if they don’t, rotate them half way through.

Make sausage marinara

• Brown sausage. Heat olive oil in a cast iron skillet over medium-high heat. Cook sausage until browned.

• Saute garlic. Make a well in the center of the skillet and saute garlic until fragrant, then stir into the sausage.

• Make sausage marinara. Add marinara and Italian seasoning and simmer until sauce is thick and bubbly.

Assemble cauliflower baked ziti

• Layer. Arrange half of the roasted cauliflower in a single layer in the bottom of a 9×13 baking dish . Dollop ricotta over cauliflower and sprinkle with shredded Parmesan cheese. Top with sausage marinara and sprinkle with shredded mozzarella cheese. Repeat layers with more cauliflower, ricotta, parmesan, sausage marinara, and mozzarella.

• Bake. Bake in the oven until cheese is melted and golden.

• How many carbs in regular baked ziti? The carbs in baked ziti will vary recipe to recipe, but a good average is 37 grams total carbohydrates per 1 cup of baked ziti. It’s exactly why I thought we needed a keto option… 😉
• How many carbs in cauliflower baked ziti? Each serving of this cauliflower ziti has 8 grams net carbs.The full cauliflower baked ziti nutrition can be found below the recipe card.
• Is cauliflower baked ziti keto? Yes, with just 8 grams net carbs per serving, cauliflower baked ziti is keto-friendly.
• Can you make it with turkey? Yes, you could swap out the Italian sausage for ground turkey in this recipe. You may need to adjust seasonings, so sample after adding marinara and Italian seasoning and adjust as necessary.

Serving Ideas

All this healthy ziti substitute needs is an app, salad, or dessert:

• Appetizers – Appetizer recipes such as garlic cheese bread or cauliflower breadsticks are great options.
• Salads – Salad recipes such as chopped Italian salad , chopped Mediterranean salad , or avocado caprese salad pair well with cauliflower ziti.
• Desserts – Dessert recipes such as keto truffles , peanut butter fat bombs , or keto coconut cream pie will end your meal on a sweet and delicious note.

More Keto “Pasta” Recipes

• Keto Ravioli – The ultimate ravioli for carb lovers. Fathead ravioli features a butternut squash filling and browned butter sauce.
• Healthy Chicken Alfredo – Don’t let alfredo weigh you down, this one is lightened up with spaghetti squash and the sauce is just as creamy.
• Keto Shrimp Scampi – This twist on a classic is made with healthy zucchini noodles instead of pasta. Ready in less than 30 minutes.

My Tools For This Recipe

• Enameled Cast Iron Skillet – This skillet heats up evenly and cooks your food quickly, plus the enameled coating is less fuss than traditional cast iron.
• Ceramic Baking Dish – Take your keto baked ziti right from the oven to table in this ceramic dish that’s as functional as it is beautiful. This one is the perfect size for this recipe.

This reader favorite recipe is included in The Wholesome Yum Easy Keto Carboholics’ Cookbook ! Inside this beautiful hard cover keto recipe book, you’ll find 100 delectable, EASY keto recipes to replace all your favorite carbs: bread, pasta, rice, potatoes, desserts, and more… each with 10 ingredients or less! Plus, a photo, macros, & tips for every recipe.

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Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 heads Cauliflower (cut into bite-sized florets) ▢
• 5 tbsp Olive oil (divided into 1/4 cup and 1 tbsp) ▢
• 3/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 1 lb Italian sausage ▢
• 4 cloves Garlic (minced) ▢
• 1 1/2 cups Marinara sauce ▢
• 2 tsp Italian seasoning ▢
• 1 1/2 cups Whole milk ricotta cheese ▢
• 1 1/2 cups Parmesan cheese (shredded) ▢
• 2 1/2 cups Mozzarella cheese (shredded) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Roasted cauliflower:

1. Preheat the oven to 425 degrees F (218 degrees C). Line 2 baking sheets with foil or parchment paper .
2. In a large bowl, toss together the cauliflower, 1/4 cup olive oil, salt and pepper.
3. Arrange the cauliflower in a single layer on the baking sheets. Roast in the oven for about 25 minutes , until browned.
4. Ideally the baking sheets would fit side by side, but if not, rotate them halfway through.

Sausage marinara:

1. Meanwhile, heat the remaining tablespoon of olive oil in a cast iron skillet over medium-high heat. Add the sausage.
2. Cook, breaking apart with a spatula , for 8-10 minutes , until cooked and browned.
3. Make a well in the center and add the minced garlic. Saute for about 1 minute , until fragrant, then stir into the sausage.
4. Add the marinara and Italian seasoning. Simmer for 2-3 minutes , until the sauce is thick and bubbly. If needed, adjust salt and pepper to taste.

Assembly:

1. When the cauliflower is done, reduce oven temperature to 400 degrees (204 degrees C).
2. Arrange half of it in a single layer in the bottom of a 9×13 baking dish . Dollop half of the ricotta over the cauliflower, then sprinkle with half of the shredded parmesan. Top with half of the sausage marinara (dollop it on, then spread), and finally sprinkle with half of the shredded mozzarella. Repeat the layers with the remaining cauliflower, ricotta, parmesan, sausage marinara, and mozzarella.
3. Bake cauliflower ziti in the oven for 10-15 minutes , until the cheese is melted and golden.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 cup, or 1/12 entire casserole

• Store: Keep leftovers in the fridge for 3-4 days.
• Meal Prep: This dish is great leftover! Assemble and bake later, or prep parts ahead like roasting cauliflower or making sausage marinara.
• Reheat: Warm in a 350 degree F oven or microwave.
• Freeze: Freeze baked ziti for 2-3 months, then thaw overnight in the fridge before reheating.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Cauliflower Baked Ziti Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Cauliflower Baked Ziti

Italian cauliflower baked ziti is cheesy comfort food without the carbs! This keto baked ziti recipe is loaded with Italian sausage, marinara, and 3 cheeses.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/cauliflower-baked-ziti/

Ingredients

• 2 heads Cauliflower (cut into bite-sized florets)
• 5 tbsp Olive oil (divided into 1/4 cup and 1 tbsp)
• 3/4 tsp Sea salt
• 1/4 tsp Black pepper
• 1 lb Italian sausage
• 4 cloves Garlic (minced)
• 1 1/2 cups Marinara sauce
• 2 tsp Italian seasoning
• 1 1/2 cups Whole milk ricotta cheese
• 1 1/2 cups Parmesan cheese (shredded)
• 2 1/2 cups Mozzarella cheese (shredded)

Instructions

Roasted cauliflower:

1. Preheat the oven to 425 degrees F (218 degrees C). Line 2 baking sheets with foil or parchment paper .
2. In a large bowl, toss together the cauliflower, 1/4 cup olive oil, salt and pepper.
3. Arrange the cauliflower in a single layer on the baking sheets. Roast in the oven for about 25 minutes , until browned.
4. Ideally the baking sheets would fit side by side, but if not, rotate them halfway through.

Sausage marinara:

1. Meanwhile, heat the remaining tablespoon of olive oil in a cast iron skillet over medium-high heat. Add the sausage.
2. Cook, breaking apart with a spatula , for 8-10 minutes , until cooked and browned.
3. Make a well in the center and add the minced garlic. Saute for about 1 minute , until fragrant, then stir into the sausage.
4. Add the marinara and Italian seasoning. Simmer for 2-3 minutes , until the sauce is thick and bubbly. If needed, adjust salt and pepper to taste.

Assembly:

1. When the cauliflower is done, reduce oven temperature to 400 degrees (204 degrees C).
2. Arrange half of it in a single layer in the bottom of a 9x13 baking dish . Dollop half of the ricotta over the cauliflower, then sprinkle with half of the shredded parmesan. Top with half of the sausage marinara (dollop it on, then spread), and finally sprinkle with half of the shredded mozzarella. Repeat the layers with the remaining cauliflower, ricotta, parmesan, sausage marinara, and mozzarella.
3. Bake cauliflower ziti in the oven for 10-15 minutes , until the cheese is melted and golden.

Maya’s Recipe Notes

Serving size: 1 cup, or 1/12 entire casserole

• Store: Keep leftovers in the fridge for 3-4 days.
• Meal Prep: This dish is great leftover! Assemble and bake later, or prep parts ahead like roasting cauliflower or making sausage marinara.
• Reheat: Warm in a 350 degree F oven or microwave.
• Freeze: Freeze baked ziti for 2-3 months, then thaw overnight in the fridge before reheating.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)