This sausage and cauliflower fried rice makes an easy 20-minute dinner with smoked sausage, bell peppers, onion, garlic, and cauliflower rice. Italian seasoning, paprika, and a touch of cayenne add plenty of flavor, while cauliflower keeps the skillet light and vegetable-packed. With the appropriate sausage and broth, it’s also an easy option for a paleo-style meal.
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Ingredients list for the Sausage, Pepper and Cauliflower Fried Rice
- 1/2 large head cauliflower, cut into small florets
- 1/2 red bell pepper, sliced
- 1/2 yellow bell pepper, sliced
- 1/2 green bell pepper, sliced
- 1/2 onion, sliced
- 9 ounces smoked sausage, sliced (not ground sausage)
- 3 tablespoons olive oil
- 1/4 teaspoon red pepper flakes (optional)
- 1/2 teaspoon garlic powder, or 1 clove garlic, minced
- 1 teaspoon Italian seasoning
- 1/2 cup low-sodium chicken broth
- Salt and freshly cracked black pepper
- 1/2 teaspoon Cayenne pepper, optional
- 1/2 teaspoon paprika, optional
- Fresh parsley, chopped
Photo credit: © Eatwell101.com
Photo credit: © Eatwell101.com
Directions
1. Pulse the cauliflower florets in a food processor until they resemble rice. Transfer to a microwave-safe bowl with 2 tablespoons water and microwave for about 7 minutes, until just tender. Set aside.
2. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the sliced sausage and cook for about 5 minutes, until browned on both sides. Transfer to a plate.
3. Add the remaining 2 tablespoons olive oil to the skillet. Add the bell peppers and onion and sauté for 4–5 minutes. Stir in the garlic, Italian seasoning, salt, and pepper and cook for about 1 minute, until fragrant.
4. Pour in the chicken broth and stir, scraping up any browned bits from the skillet. Simmer for about 1 minute, then add the paprika and cayenne, if using.
5. Add the cauliflower rice and sausage back to the skillet and toss until everything is well combined and heated through. Adjust the seasoning to taste, garnish with parsley, and serve.
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Tips for making sausage cauliflower fried rice
- For an even faster dinner, use fresh or frozen pre-riced cauliflower.
- Brown the sausage well before removing it from the skillet; those browned edges add extra flavor to the finished dish.
- Adjust the red pepper flakes and cayenne to taste. For a milder skillet, use just one or omit both.
- Spinach or kale can be stirred in near the end for extra vegetables.
- Chicken or turkey smoked sausage can be used instead of pork sausage
Photo credit: © Eatwell101.com
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Sausage, Pepper and Cauliflower Fried Rice
This sausage and cauliflower fried rice combines smoked sausage, bell peppers, onion, garlic, and cauliflower rice for an easy 20-minute skillet dinner.
Ingredients
- 1/2 large head cauliflower, cut into small florets
- 1/2 red bell pepper, sliced
- 1/2 yellow bell pepper, sliced
- 1/2 green bell pepper, sliced
- 1/2 onion, sliced
- 9 ounces smoked sausage, sliced (not ground sausage)
- 3 tablespoons olive oil
- 1/4 teaspoon red pepper flakes (optional)
- 1/2 teaspoon garlic powder, or 1 clove garlic, minced
- 1 teaspoon Italian seasoning
- 1/2 cup low-sodium chicken broth
- Salt and freshly cracked black pepper
- 1/2 teaspoon Cayenne pepper, optional
- 1/2 teaspoon paprika, optional
- Fresh parsley, chopped
Instructions
- Pulse the cauliflower florets in a food processor until they resemble rice. Transfer to a microwave-safe bowl with 2 tablespoons water and microwave for about 7 minutes, until just tender. Set aside.
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the sliced sausage and cook for about 5 minutes, until browned on both sides. Transfer to a plate.
- Add the remaining 2 tablespoons olive oil to the skillet. Add the bell peppers and onion and sauté for 4–5 minutes. Stir in the garlic, Italian seasoning, salt, and pepper and cook for about 1 minute, until fragrant.
- Pour in the chicken broth and stir, scraping up any browned bits from the skillet. Simmer for about 1 minute, then add the paprika and cayenne, if using.
- Add the cauliflower rice and sausage back to the skillet and toss until everything is well combined and heated through. Adjust the seasoning to taste, garnish with parsley, and serve.
Recipe Notes
- Short on time? Store-bought fresh or frozen cauliflower rice can be used instead of processing a cauliflower head.
Nutrition
Nutrition information for this recipe.
Reviews
See what readers thought — or share how it turned out for you.
How did it turn out?
First time making it tonight after trying to find healthy dinners. It turned out amazing! Definitely will be making again.
Super good. A bit spicy…next time less red pepper flakes and a little less of the other hot spice. Otherwise it was greAt.
I love this recipe, easy to make and super yummy!!
I made this for dinner last night and it was really good! I used two bags of frozen cauliflower rice, and found that I needed to add a little more seasoning to make the dish flavorful. I added more salt, more Italian seasoning, and added smoked paprika. It came out spicy and very tasty! Next time I might add in some spinach or kale. Thanks for the recipe!
