This Cajun Sausage and Cauliflower Rice Skillet is a vibrant, low-carb dinner packed with andouille-style chicken sausage, colorful bell peppers, onions, garlic and tender riced cauliflower, all seasoned with bold Cajun spices. It’s an easy, family-friendly meal that delivers big flavor in under 30 minutes.
If you want a fast weeknight meal that doesn’t skimp on flavor, this Cajun Sausage and Cauliflower Rice Skillet is an excellent choice. The dish combines smoky, spicy sausage with the crisp sweetness of bell peppers and onions. Riced cauliflower soaks up the Cajun seasoning, giving you all the satisfaction of a hearty rice dish while keeping it low carb.
Why you’ll love this recipe
- Ready in under 30 minutes — perfect for busy weeknights.
- Low carb (about 7 net carbs per serving), gluten-free, dairy-free and paleo-friendly.
- Packed with vegetables and bold Cajun flavor.
- One-pan recipe for minimal cleanup.
- Works great with store-bought fresh or frozen cauliflower rice to save time.
Ingredients you’ll need
- Cauliflower rice – fresh or frozen riced cauliflower (4 cups).
- Andouille-style chicken sausage – about 6 ounces, sliced; any Cajun-style sausage will work.
- Bell peppers – one red and one green, chopped (or any mix of colors you prefer).
- Onion – 1/2 cup chopped (white or yellow), plus 1/4 cup chopped green onions for garnish.
- Garlic – 3 cloves, minced (or jarred minced garlic if you prefer).
- Chicken or vegetable broth – 1/4 cup to keep the cauliflower moist and flavorful.
- Cajun seasoning – 1 tablespoon; homemade or store-bought to taste.
- Olive oil – 2 tablespoons for sautéing.
How to rice your cauliflower
Riced cauliflower is widely available pre-packaged in both fresh and frozen varieties, and using a bag saves time and gives uniform “rice” pieces. If you prefer to make your own, remove the core from a head of cauliflower and cut into florets. Pulse the florets in a food processor in small batches until they resemble rice grains. Be careful not to over-process, or the texture will become mushy.
How to make the Cajun Cauliflower Rice Skillet
- Prep the ingredients. Chop the peppers and onions, mince the garlic, and slice the sausage. If making your own cauliflower rice, pulse the florets until rice-like.
- Brown the sausage. Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Add the sliced sausage and cook until browned and heated through, about 6–7 minutes.
- Sauté the vegetables. Add the chopped onion and bell peppers to the skillet and cook 3–4 minutes until softened. Stir in the garlic and cook another 30 seconds.
- Cook the cauliflower rice. Add 4 cups riced cauliflower, 1/4 cup chicken or vegetable broth, and 1 tablespoon Cajun seasoning. Stir to combine and cook uncovered for 5–6 minutes until the cauliflower is tender but not mushy. Avoid covering the pan so the cauliflower sautés rather than steams.
- Finish and serve. Remove from heat, stir in chopped green onions for color, and serve hot.
Can I use frozen cauliflower rice?
Yes — frozen riced cauliflower is a convenient and reliable option. You do not need to thaw it first; simply break up any large clumps and add it directly to the hot skillet. Cooking times may vary slightly depending on how much moisture the frozen product contains.
Prepping and storage
Store leftovers in an airtight container in the refrigerator for 3 to 4 days. Freezing is not recommended, as cooked cauliflower rice tends to lose texture after freezing and reheating.
Nutrition snapshot
Per serving (about 1 1/2 cups): roughly 193 calories, 12 g carbohydrates, 11.7 g protein, 11.2 g fat, and approximately 5 g fiber. Nutrition values are estimates and will vary based on exact ingredients and brands used.
More cauliflower recipe ideas
- Cilantro Lime Cauliflower Rice
- Healthy Cauliflower Fried Rice
- Caribbean Jerk Shrimp with Cauliflower Rice
- Easy Mashed Cauliflower
- Cheesy Roasted Cauliflower Dip
If you try this Cajun Sausage and Cauliflower Rice Skillet and enjoy it, please leave a rating or comment and tag your photos with the hashtag #eatyourselfskinny — we love seeing your recreations!
Cajun Sausage and Cauliflower Rice Skillet
Prep time: 10 mins | Cook time: 15 mins | Total: 25 mins | Servings: 4
Ingredients
- 2 tablespoons olive oil
- 6 ounces andouille-style chicken sausage, sliced
- 1/2 cup onion, chopped
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 3 cloves garlic, minced
- 4 cups riced cauliflower (fresh or frozen)
- 1 tablespoon Cajun seasoning
- 1/4 cup chicken or vegetable broth
- 1/4 cup green onions, chopped (for garnish)
Instructions
- Heat olive oil in a large skillet over medium-high heat. Add the sliced sausage and cook until browned, about 6 minutes.
- Add the chopped onion and bell peppers and sauté 3–4 minutes until softened. Stir in the garlic and cook 30 seconds more.
- Add the riced cauliflower, broth, and Cajun seasoning. Stir to combine and cook uncovered for 5–6 minutes until the cauliflower is tender.
- Remove from heat, mix in green onions, and serve immediately.
Notes
This dish keeps in the refrigerator for 3–4 days in an airtight container. Freezing is not recommended due to texture changes in cauliflower rice.