Looking for a quick, healthy, and low-carb dinner? This Cauliflower Rice with Sausage and Spinach is a flavorful, protein-packed meal that’s ready in just 20 minutes!
This dish is perfect for those following a low-carb, keto, paleo, or gluten-free diet, but it’s so delicious that everyone will love it. Packed with lean protein, fiber-rich veggies, and bold flavors, this easy skillet meal is perfect for busy weeknights.
Let’s get started! 🍽️
Ingredients Required
For the Skillet:
- 1 lb Italian sausage (chicken, turkey, or pork), casings removed
- 1 tablespoon olive oil (if needed)
- 3 cloves garlic, minced
- ½ small onion, finely chopped
- 1 red bell pepper, diced
- 3 cups cauliflower rice (fresh or frozen)
- 1 teaspoon Italian seasoning
- ½ teaspoon red pepper flakes (optional)
- Salt and black pepper, to taste
- 2 cups fresh spinach, chopped
- ¼ cup grated parmesan cheese (optional)
- 1 tablespoon lemon juice (for extra freshness)
For Garnish (Optional):
- Chopped fresh parsley
- Extra parmesan cheese
Kitchen Tools Needed
- Large skillet or pan
- Cutting board and knife
- Wooden spoon or spatula
- Measuring spoons and cups
Step-by-Step Cooking Instructions
Step 1: Cook the Sausage
- Heat a large skillet over medium-high heat.
- Add the Italian sausage and break it apart with a spatula.
- Cook for 5-7 minutes, until browned and cooked through. Remove from the skillet and set aside.
Step 2: Sauté the Vegetables
- In the same skillet, add a drizzle of olive oil if needed.
- Sauté garlic, onion, and red bell pepper for 2-3 minutes, until softened.
Step 3: Cook the Cauliflower Rice
- Add the cauliflower rice to the skillet and stir well.
- Season with Italian seasoning, red pepper flakes, salt, and black pepper.
- Cook for 5-6 minutes, stirring occasionally, until the cauliflower is tender.
Step 4: Add the Spinach and Finish the Dish
- Return the cooked sausage to the skillet and stir everything together.
- Add the chopped spinach and cook for 1-2 minutes, until wilted.
- Stir in the parmesan cheese and lemon juice for extra flavor.
Step 5: Serve and Enjoy
- Garnish with fresh parsley and extra parmesan cheese if desired.
- Serve hot on its own or with a side of avocado, eggs, or roasted vegetables.
Tips for the Best Cauliflower Rice with Sausage and Spinach
- Use fresh or frozen cauliflower rice – If using frozen, cook it a bit longer to remove excess moisture.
- Want more protein? Add cooked chicken or shrimp along with the sausage.
- Make it dairy-free by skipping the parmesan or using nutritional yeast.
- Spice it up! Add more red pepper flakes or a drizzle of hot sauce.
Variations of the Recipe
1. Cheesy Cauliflower Rice and Sausage
- Stir in ½ cup of shredded mozzarella for a creamy texture.
2. Mediterranean-Style Version
- Add cherry tomatoes, kalamata olives, and feta cheese for a Mediterranean twist.
3. Cajun Sausage and Cauliflower Rice
- Use Cajun seasoning instead of Italian seasoning for a spicy Southern-style dish.
Serving Suggestions
This healthy cauliflower rice skillet pairs well with:
- Grilled Chicken or Salmon – For extra protein.
- Avocado Slices – Adds creaminess and healthy fats.
- Fried or Poached Egg – A great option for a breakfast-style meal.
How to Store and Reheat
Storing:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating:
- Stovetop: Heat in a skillet over medium heat for 3-4 minutes.
- Microwave: Reheat in 30-second intervals, stirring in between.
Freezing:
- Freeze in a sealed container for up to 2 months. Thaw in the fridge before reheating.
Final Thoughts
This Cauliflower Rice with Sausage and Spinach is a quick, healthy, and flavorful meal that’s perfect for any night of the week. Whether you’re looking for a low-carb, keto-friendly, or just a nutritious meal, this one-pan dish is a must-try!
Give it a try tonight and let me know how it turns out! 🍳🥦
FAQs
1. Can I use frozen cauliflower rice?
Yes! Just cook it a little longer to remove extra moisture.
2. What’s the best sausage to use?
Turkey or chicken sausage for a leaner option, or pork sausage for extra flavor.
3. Can I make this vegetarian?
Yes! Use plant-based sausage or chickpeas as a substitute.
4. How can I add more flavor?
Try adding sun-dried tomatoes, mushrooms, or balsamic vinegar.
5. Can I meal prep this dish?
Absolutely! It stores well and is great for quick lunches or dinners.
