Skinny, Skillet Sausages and Cauliflower Rice

Dinner on the table in under 25 minutes…Oh yeah! So easy, paleo-friendly, gluten-free, dairy-free but not flavor-free. Rather big on taste! The cauliflower rice works great in this dish and adding chicken broth makes the cauliflower rice taste like risotto. It’s so good and very hearty. Each serving has 231 calories and 11 grams of fat.
Skinny, Skillet Sausages and Cauliflower Rice

Helpful Tips About this Recipe

Makes 4 servings. Each serving, 1½ cups.

Prep Tips
To make riced cauliflower: 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 cauliflower rice, freezes great. 

Healthy Benefits
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 1 (12 oz.) pkg. Trader Joe’s Garlic and Herb Chicken sausages. These are fully cooked. So lean, they are 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 fully cooked. 
Trader Joe’s sells a 16 ounce bag of riced cauliflower. You will love it. It saves you a lot of time, not having to prep the cauliflower. In addition, many supermarkets, Target and Walmart carry Green Giant’s (16 oz.) bag of cauliflower crumble in the produce section.

WW Freestyle Points
WW SmartPoints
WW Points Plus 6
SKINNY FACTS: for 1½ cups serving
231 calories, 11g fat, 2g sat. fat, 65mg chol, 21g prot, 15g carbs, 5g fiber, 627mg sod, 2g sugar
FACTS: for Freestyle SmartPoints
36 calories, 1g sat. fat, 2g protein, 0g sugar


Skinny, Skillet Sausages and Cauliflower Rice

Skinny, Skillet Sausages and Cauliflower Rice

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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Main Course
Cuisine American
Servings 4
Calories 231 kcal


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


  • Cut each sausage into ½ inch slices (12-14 slices each).
  • Add onions and peppers to a microwave safe bowl or plate. Cook in microwave for 3 minutes, to soften.
  • Coat a large, nonstick pan with cooking spray. Heat olive oil in pan. Add onions, red bell peppers and garlic. Add a little 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. Sauce for 2 more minutes, until hot.


Serving: 1.5cupsCalories: 231kcalCarbohydrates: 15gProtein: 21gFat: 11gSaturated Fat: 2gCholesterol: 65mgSodium: 627mgFiber: 5gSugar: 2gBlue Smart Points: 1Green Smart Points: 4Plus Points: 6
Tried this recipe?Let me know how it was!

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