Since I’ve gotten back into a more consistent workout routine (even bought myself a yoga mat – so official!) I’m naturally paying more attention to what I’m eating, which is just another benefit of regular exercise. Feel good, eat good!
Specifically, I’ve been attempting to eat more vegetables, and lower non-fruit and vegetable carbs lately (emphasis on TRYING – this eggless cookie dough will be the death of me.) Not only because it’s always a good idea to eat more plants, but also because I recently learned that gluten-free diets that are high in rice can lead to unhealthy levels of arsenic and mercury in the body over time. Seeing as how we eat a ton of rice in our family, and many of the gluten-free crackers and pastas we buy are rice-based, this was a disturbing discovery.
Like I always say, everything in moderation, and of course I’m not going to completely ax rice from our diet, but it’s in everything from my favorite gluten-free flour, to the popped potato chips I can’t get enough of, and the pizza crust we eat every Friday, so it was a wake up call to continue to be mindful about what we’re buying and eating.
That said, if there’s anything I’ve learned about having to go gluten-free, it’s that there’s a hack for that! Need to reduce rice consumption? Want to increase your vegetable intake? Sheet Pan Sausage and Peppers with Parmesan-Garlic Cauliflower Rice to the rescue!
You guys, this recipe is SO good and simple, as I harnessed the power of the almighty sheet pan to make it. Sheet pan dinners are all the rage in the food world right now and it’s easy to see why. For this recipe all you have to do is toss bell peppers and onions with extra virgin olive oil and seasonings on a half sheet pan then roast for 20 minutes. Add chopped, Italian-style smoked sausages then roast for another 10-15 minutes. I can’t wait for you to hear, smell, and taste the caramelized peppers and onions, and sizzling sausages that are scooped over savory Parmesan-Garlic Cauliflower Rice. The sweetened onions and red pepper? Savory sausage? Fluffy cauliflower rice? I can’t even! This dish is so addicting.
Now, if you’ve never had cauliflower rice, or more importantly think you hate cauliflower, TRY CAULIFLOWER RICE. This requires a shout because it’s one of nature’s greatest hacks. All you do is grate cauliflower with a food processor’s grating blade or a box grater – or, even easier, buy a package of cauliflower crumbles from the store – then saute until tender. I’ve had reader after reader make my Cauliflower Fried Rice then tell me their family members had no idea they were eating cauliflower and not rice. BaHA! Seriously though, the cauliflower taste is masked by whatever you flavor the dish with and it cooks in half the time as rice.
Last thing about this dish – it reheats really well and leftovers really hit the spot for lunch. I would know – Ben’s not a peppers and onions guy, so I got to eat this meal for lunch three days in a row. Know what I say? LUCKY ME! Get your sheet pans ready – let’s do this!
Start by lining a half sheet pan with foil then spray 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 cut into hunks 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 raw pork sausage links if you like – those should take 15-20 minutes to roast whole on the sheet pan.
When the sausage and peppers have 20 minutes left to roast, start the Parmesan-Garlic Cauliflower Rice. Cut 1 small head cauliflower into big hunks then send them through a food processor fitted with the grating disc. Alternatively you could hand grate the cauliflower with a box grater, or buy a bag of frozen riced cauliflower.
Measure out 4 cups of the cauliflower “rice” then save the rest for another use – I only had about 1/4 cup leftover from 1 small head which is perfect to add to soups, meat sauce on spaghetti night, taco meat, hashes, etc.
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!
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Sheet Pan Sausage and Peppers with Parmesan-Garlic Cauliflower Rice
Description
Sheet Pan Sausage and Peppers with Parmesan-Garlic Cauliflower Rice is simple and packed with healthy vegetables. This gluten-free dinner recipe is absolutely delicious!
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
- 12oz Italian-style smoked sausage links, cut into hunks
- 1 small head cauliflower (or 1 bag frozen cauliflower rice)
- 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 hunks, and then 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, chop cauliflower head into large florets then send through a food processor fitted with the grating attachment. Alternatively you could grate the cauliflower on a box grater. Measure out 4 cups grated cauliflower then save the rest for another use.
- 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
- I used Aidells Italian-Style Smoked Sausage. If you want to use uncooked Italian sausages, you can roast them whole for 15-20Â minutes.
- You could use a package of cauliflower crumbles instead of grating your own.
This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.
Delicious!!! Thank you.
So glad to hear it, Susan! Thanks for leaving your feedback too. :)
[…] Sheet Pan Sausage and Peppers with Parmesan-Garlic Cauliflower Rice (I will use chicken sausage): […]
This is delicious. Don’t think I’ll have use rice again
[…] Sheet Pan Sausage and Peppers with Garlic Parmesan Cauliflower Rice […]
Made this tonight for dinner with Trader Joe’s spicy Italian chicken sausage. I also used a frozen bag of birds eye riced cauliflower with garlic and herb, just added a touch of garlic and the parmasean. Delish!
[…] Sheet-pan sausage and peppers with cauliflower rice from @iowagirleats I have never made cauliflower rice before, my kids love brown rice so we will see how they like this new version?! […]
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!
[…] Sheet Pan Sausage and Peppers with Parmesan-Garlic Cauliflower Rice […]
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!