Sheet Pan Sausage and Peppers with Parmesan-Garlic Cauliflower Rice is a simple, delicious, and low-carb gluten-free dinner recipe!
If there’s anything I’ve learned after having to go gluten-free, it’s that there’s a hack for that!
Classic sausage and peppers is one of my all time favorite foods, but crusty rolls are now a thing of the past. No rolls? No problem — Sheet Pan Sausage and Peppers with Parmesan-Garlic Cauliflower Rice to the rescue!
Easy Sheet Pan Meal
Sheet pan dinners are all the rage in the food world right now and it’s easy to see why — its because they’re so EASY!
In this rendition, seasoned sliced bell peppers and onions are roasted until they begin to caramelize. Italian-style smoked sausage slices join the party then everything is roasted together until sizzling and tender. The mixture is scooped over savory Parmesan-Garlic Cauliflower Rice and dinner is served!
This light yet flavor-packed sheet pan supper is filling and satisfying, and gluten free too. Let’s get to it!
Start by lining a half sheet pan with parchment paper or foil sprayed with nonstick spray. Add 1 large red and green bell pepper, and 1 yellow onion that have been sliced thin to the center then toss with 1-1/2 Tablespoons extra virgin olive oil, garlic powder, salt, and pepper.
Spread the vegetables into an even layer then roast for 20 minutes at 425 degrees.
Stir the vegetables then add 12oz Italian-style smoked sausages that have been sliced and roast for another 10-15 minutes, or until the sausages are heated through and the vegetables are tender.
These are the sausages I used – LOVE Aidells sausages! You could use smoked kielbasa sliced into rings OR raw pork sausage links sliced in half, which take 15-20 minutes to cook through.
When the sausage and peppers have 20 minutes left to roast, start the Parmesan-Garlic Cauliflower Rice. Obviously this is separate from the sheet pan meal, but I think it’s well worth the effort.
Cut 1 small head cauliflower into big hunks then send them through a food processor fitted with the grating disc. Alternatively you can use frozen riced cauliflower.
Measure out 4 cups of the cauliflower “rice” then save the rest for another use.
Heat 1 Tablespoon extra virgin olive oil in a large skillet over medium heat then add 3 cloves minced garlic and saute until golden brown, about 1 minute. Add the cauliflower rice then season with salt and saute until crisp-tender, 10-12 minutes.
Finally, add 1/2 cup freshly shredded parmesan cheese then stir to combine.
All that’s left to do is scoop the cauliflower rice into bowls then top with the sausage and pepper mixture and devour!
I hope you love this easy and satisfying sheet pan dinner recipe – enjoy!
Sheet Pan Sausage and Peppers with Parmesan-Garlic Cauliflower Rice
Ingredients
- 1 large red bell pepper, seeded then thinly sliced
- 1 large green bell pepper, seeded then thinly sliced
- 1 yellow onion, thinly sliced
- 2-1/2 Tablespoons extra virgin olive oil, divided
- garlic powder, salt, and pepper
- 12 oz Italian-style smoked sausage links, sliced, see notes
- 4 cups shredded/riced cauliflower, fresh or frozen
- 3 cloves garlic, minced
- 1/2 cup freshly grated parmesan cheese
Directions
- Preheat oven to 425 degrees then line a half sheet pan with foil and spray with nonstick spray. Add bell peppers and onions to the center of the sheet pan then drizzle with 1-1/2 Tablespoons extra virgin olive oil, garlic powder, salt, and pepper. Toss with your fingers to coat then spread into an even layer. Roast vegetables for 20 minutes then stir and add sausage and roast for an additional 10-15 minutes or until vegetables are tender and sausage is heated through (or cooked through if using raw sausage.)
- Meanwhile, heat remaining Tablespoon extra virgin olive oil in a large skillet over medium heat then add garlic and saute until golden brown, 1 minute. Add cauliflower then season with salt and saute until tender, 7-10 minutes. Add parmesan cheese then stir well, and then taste and add more salt if necessary.
- Scoop Parmesan-Garlic Cauliflower Rice onto plates then top with roasted sausage and peppers, and then serve.
Notes
- If you want to use uncooked/raw Italian pork sausages, slice them in half then roast for 15-20 minutes or until cooked through.
Nutrition
Nutritional values are estimates only. Please read our full nutrition information disclaimer.
My peppers and especially onions were charred by the time I added the sausage. Next time I will try 400° and keep a close eye on them. It was still pretty good so thanks for the recipe ? I just wanted to help others know to watch the oven carefully so their dinner comes out better than mine!
Made this a couple days ago and it turned out sooooo good! I sliced the onion and peppers real thin using a box mandoline so they got deliciously crispy in the oven. I’ve tried making cauliflower rice several times and neither my husband or I liked it, so I served this on polenta with a little grated parm on top. Thanks for the great recipe!
Awesome – I’m so glad you loved it, Rosie! Love the polenta swap, too – sounds dreamy. :)
You can also make cauliflower rice with a blender. I would cut up my chunks and put them in the blender. Then I’d fill the blender with water (to a level above the cauliflower) and then pulse until I got my desired size. Super easy.
This was so delicious! I used jalapeño cheddar sausage and subbed Monterey Jack for the Parmesan because that’s what I had on hand! Will definitely make again- the cauliflower was perfect! Such an easy dish and so little cleanup! Winner!
YESS – so glad to hear it, Jan! Thanks for the great feedback!
I wonder what the net carbs and fats per gram would be per serving on this? It looks amazing!!!
Hi Tina! I recommend Livestrong’s recipe nutritional calculator if you need the exact numbers! http://livestrong.com/recipes/create/
This sounded so good when I read the recipe this morning that I decided to make it for dinner tonight! It was a huge hit with the whole family! Thanks for all the yummy GF recipes :)
That is so great to hear, Jaime!! Thanks so much for leaving your feedback!
I also add artichoke hearts. Yummy
Sounds yummy, Diane!
I go crazy for your recipes… my whole family does! While they are always delicious, they aren’t always the healthiest so I’m sooo excited your trying to incorporate more vegetables!!! I’m definitely trying this and can’t wait to see what’s next :)
Thank you, Tara, I hope you love it!!
I’m Celiac, and we use corn pasta that comes from Italy. It tastes like “real pasta” and is so easy to cook in 10 minutes, and doesn’t get mushy like a lot of rice pastas can.
Sounds great, Holly! What’s the brand name of that pasta?
I can’t wait to try this recipe! I’m a cauliflower rice newbie so I may start with your fried “rice” to get a feel for it.
Can’t go wrong with either recipe, Caitlin! I hope you love it!
I make a similar meal, but with diced red potatoes added (sans the caulirice). However, I’m trying to ease up on the amount of white potatoes I eat, so I’m going to give this recipe with the caulirice a go tonight. I have all the ingredients on hand and love the ease of one pan/sheet pan dinners.
I hope you loved it! :)
I’m adding this to my meal plan for next week! Looks delish! Side note, I made your crockpot sausage and peppers last night and my daughter LOVED it! She’s 5 and spaghetti is pretty much her favorite meal and she said she loved it even more than regular spaghetti. WINNING!! Let me tell you, for some odd reason she thinks spaghetti noodles are completely different than penne but she ate it all up last night and said the sauce was so yummy. Love all your recipes!
That is awesome – so glad to hear it!! I hear you on the pasta shapes too – I always have to double check with Lincoln on spaghetti night to make sure the shape I used the previous week is still acceptable this week. ?
Aidells makes the best sausages. I love their apple and chicken one!! Love this meal!
Same! They are all so good!