Spice up dinner tonight with this simple Sausage Casserole. This low carb cajun sausage and cauliflower rice casserole is a recipe that the whole family will love so much there might not be any leftovers.
I’ve been on the casserole train lately, and it’s made meal planning a whole lot easier. Let’s be real- your grandma’s casseroles were plain and boring- nobody has time for that! This is not grammy’s casserole! This low carb cajun sausage casserole was inspired by the classic Cajun rice dish with a lightened-up, veggie forward kick. I’m using cauliflower rice to make this casserole higher in fibre but not leaving out a flavourful kick from my go-to spicy hero: Cajun spice.
Table of contents
Why This Recipe Works
This sausage casserole is so easy to make and you will love it! Not only is this recipe low card, but it’s also:
- Veggie packed.
- A delicious way to use up leftover vegetables.
- Comes together in less than an hour.
- Family-friendly favourite.
Key Ingredients
Turkey sausage — I like using turkey sausage as it is lower in calories and saturated fat while still being a source of protein.
Cauliflower rice — This can be purchased at the frozen section of your grocery store. If you’re unable to find it, you can make your own by placing cauliflower florets into a food processor.
Veggies — This sausage casserole is packed with veggies! In this case, we are adding onions, red and orange bell pepper, and tomatoes.
Kidney beans — Kidney beans are packed with protein, fibre, vitamins, and minerals!
Cajun seasoning — This can be found at most major grocery stores and online.
How to Make This Recipe
Step 1: Preheat oven to 425F. Heat the olive oil over medium high heat and add the sausage bits. Cook just until lightly browned, about 1-2 minutes per side, and set aside.
Step 2: Add the onion and garlic and saute for 1-2 minutes or until fragrant and soft.
Step 3: To a lightly greased 13×9″ casserole dish, add the cooked sausage, onions, garlic, cauliflower rice (still frozen), bell peppers, kidney beans, diced tomatoes (without the juice), cajun seasoning, and a generous pinch of salt and pepper. Mix to combine and break up any cauliflower rice chunks. Press lightly down.
Step 4: Bake for 20 minutes or until the cauliflower rice is tender and hot, and the sausage is cooked through.
Expert Tips
Make this sausage casserole in one pan and cut down on cleaning up by using a cast-iron skillet. This way you can go from stovetop to oven.
You can swap the turkey sausage for Cajun sausage, smoked sausage, or another sausage of your choice.
Recipe FAQs
Heck yeah. Swap out the sausage for tofu/tempeh, or that new vegan sausage, and pan fry until lightly browned on all sides. Then just add it to the casserole dish with the other ingredients. How easy was that?
While it’s likely going to be tempting to polish off this cajun cauliflower rice casserole, this cajun sausage and cauliflower rice casserole is ONE HUNDO PERCENT freezer friendly. Throw it in a sealable plastic/glass container and keep it in the freezer for another busy night.
You can definitely use different vegetables. Try chopped broccoli, zucchini, cauliflower, or whatever you have on hand.
Store this casserole in the fridge for up to 3 days in an airtight container or wrap the casserole dish tightly.
More Recipes You Might Like
If you like this Cajun sausage casserole, try these reader favourites:
- Cauliflower Rice, Chicken and Broccoli Casserole
- Vegan Mexican Pasta Casserole
- Cabbage Cheeseburger Casserole
- Gluten Free Vegetarian Pizza Quinoa Casserole
Low Carb Cajun Sausage and Cauliflower Rice Casserole
Ingredients
- 2 tsp extra virgin olive oil
- 6 lean turkey sausages cut into circles
- 1/2 sweet onion diced
- 2 cloves garlic minced
- 1 red bell pepper diced
- 1 orange bell pepper diced
- 1 12 oz package of cauliflower rice
- 1 19 oz can red kidney beans drained and rinsed
- 1 28 oz can diced tomatoes drained
- 2 tbsp cajun seasoning
- Salt and pepper to taste
- Hot sauce for serving
Instructions
- Preheat oven to 425 F.
- Heat the olive oil over medium high heat and add the sausage bits. Cook just until lightly browned, about 1-2 minutes per side and set aside.
- Add the onion and garlic and saute for 1-2 minutes or until fragrant and soft.
- To a lightly greased 13×9″ casserole dish, add the cooked sausage, onions, garlic, cauliflower rice (still frozen), bell peppers, kidney beans, diced tomatoes (without the juice), cajun seasoning and a generous pinch of salt and pepper. Mix to combine and break up any cauliflower rice chunks. Press lightly down.
- Bake for 20 minutes or until the cauliflower rice is tender and hot, and the sausage is cooked through.
Notes
- Make this sausage casserole in one pan and cut down on cleaning up by using a cast-iron skillet. This way you can go from stovetop to oven.
- You can swap the turkey sausage for Cajun sausage, smoked sausage, or another sausage of your choice.
Nutrition
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Kathy Porter says
Made this tonite. Hubby is trying for a low carb dinner option. It was very satisfying and flavorful. Prep was easy peasy! We will add this to our dinner rotation!
Jenna says
This was great!! The flavours were perfect together, and there was just the right amount of crunch with putting the peppers in without pre-cooking 🙂
Abbey Sharp says
So glad you loved it!!
Kaila says
This looks SO good. I am always looking for all in one weeknight meals like this. 🙂 Can’t wait to try it!
Abbey Sharp says
Awesome! Enjoy 🙂
Lee says
Do you know how many carbs per serving of this dish?
Abbey Sharp says
29 grams of carbs per serving
Leslie says
What a beautiful, colorful recipe! This looks like it’s packed with all the right flavors!
Abbey Sharp says
For sure!