Skip to Content

Skillet Sausages and Cauliflower Rice

Skillet Sausages and Cauliflower Rice Recipe

Nancy Fox shares incredible recipes like this simple skillet sausages and cauliflower rice over at Skinny Kitchen.

This easy, paleo-friendly, gluten-free, dairy-free but not flavor-free dinner is the perfect choice for when you need something quick. And it’s rather big on taste!  

The cauliflower rice works great in this dish and adding chicken broth makes it taste a lot like risotto. It’s so good and very hearty. Each serving has 231 calories, 11 grams of fat and 4 Weight Watchers SmartPoints.

Prep Time: 10 minutes

Cook Time: 10 minutes


1 (12 oz) pkg. Trader Joe’s Garlic and Herb Chicken Sausages (fully cooked) or your favorite, see shopping tips below

1 cup onion, diced

1 cup red bell peppers, diced

1 tablespoon olive oil

1 teaspoon garlic, minced

Pinch of red pepper flakes, optional

1 (16 oz) bag cauliflower rice, see shopping tips

½ cup reduced-sodium chicken broth

½ cup scallions, chopped


1. Cut each sausage into ½ inch slices (12-14 slices each).

2. Add onions and peppers to a microwave safe bowl or plate. Cook in microwave for 3 minutes, to soften

3. Coat a large, nonstick pan with cooking spray. Heat olive oil in pan. Add onions, red bell peppers and garlic. Add some red pepper flakes, if desired. Sauté for 2 minutes. Add cauliflower rice and continue to cook for 3 minutes, stirring often. Mix in sausages, chicken broth and scallions. Sauté for 2 more minutes, until hot.

Makes 4 servings. Each serving equals 1½ cups.

Prep Tips

If you want to make your own riced cauliflower follow these simple steps:

Wash and dry the cauliflower. Remove core and coarsely chop into florets. Blot with paper towels to completely dry. Place half of cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous. Be sure to not over process or it will get mushy. Add to a large bowl. Repeat processing with remaining cauliflower. Or, using the largest holes on a box cheese grater, grate each cauliflower floret into small pieces, similar to the size of a grain of rice. One head cauliflower, shredded into very small pieces makes about 4-5 cups cauliflower rice. Any extra will freeze well. 

Healthy Benefit

Cauliflower, which belongs to the same family as cabbage, is an excellent source of Vitamin C, Vitamin B-Complex, fiber and minerals, including iron and calcium.

Shopping Tips

I used one (12 oz) pkg. Trader Joe’s Garlic and Herb Chicken sausages. These are fully cooked. They’re lean, all natural and gluten-free. Each has only 7 grams of fat. If you don’t have a Trader Joe’s, use a package of lean chicken or turkey sausages. Make sure they are pre-cooked. 

Trader Joe’s sells a 16 ounce bag of riced cauliflower. It saves you a lot of time! In addition, many supermarkets, Target and Wal-Mart carry Green Giant’s (16 oz) bag of cauliflower crumble in the produce section.

Weight Watchers SmartPoints
Weight Watchers Points Plus 6

SKINNY FACTS: for 1½ cups serving
231 calories, 11g fat, 2g sat. fat, 65mg cool, 21g pro, 15g carbs, 5g fiber, 627mg sod, 2g sugar

FACTS: for SmartPoints
162 calories, 2g sat. fat, 17g protein, 0g sugar

Nancy Fox

Nancy Fox is no stranger to the food industry. She founded Mrs. Beasley's, a gift-basket company featuring baskets full of decadent baked goods. It became the "hot" gift to give among the Hollywood community. 
Nancy later opened 2 low fat restaurants called Nancy’s Healthy Kitchen. Her line of reduced-fat cookies were featured on "Oprah's Favorites" gift show. Continuing her passion for cooking and baking Nancy created a recipe website called Skinny Kitchen. Each week she shares skinny recipes, cooking and kitchen tips, food finds and the healthy benefits of many recipes. There’s also nutritional facts and Weight Watchers POINTS on each recipe.

More Posts - Website

Follow Me:
TwitterFacebookPinterestGoogle Plus

Read previous post:
Fall Fashion Tips From Four Fashion Blogging Experts
Fall Fashion Tips From Four Fashion Blogging Experts

Cathy Lawdanski can be found over at My Side of 50. She is a 50-something wife, mother and grandmother who is embracing...