Vegan Sausage Cauliflower Rice Skillet
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This Vegan Sausage Cauliflower Rice Skillet is the perfect high-protein vegan dinner! Everything is made in one pan for easy clean up!
If you are looking for a low carb, high protein dinner idea, then you need to try this Vegan Sausage Cauliflower Rice Skillet! Chopped veggies, vegan sausage and cauliflower rice are all cooked in one skillet for the tastiest meal. Serve it as is or add some bread on the side. This is perfect for weeknight dinners or meal prepped lunches!
Step One: Brown the Vegan Sausage
For this recipe I used Beyond Meat Hot Italian Sausage. It is one of my favorites! It crumbles and crisps up so nicely!
All you need to do is heat a little oil in a skillet and add the vegan sausage. Use a wooden spoon (or potato masher) to crumble the sausage.
Brown the sausage for about 5 minutes – I love those little crispy bits!
Step Two: Add the Veggies
Once the sausage is browned, it is time to add in our veggies and spices. So, pour in diced yellow onion, garlic, bell peppers, jalapeño, smoked paprika, garlic powder, onion powder, red pepper flakes, salt & pepper. Cook everything down for a couple of minutes – you want the veggies to be slightly tender.
Next, pour in the cauliflower rice, a can of fire roasted tomatoes and a splash of soy sauce. Continue to cook for another 10 minutes, stirring every couple minutes.
I like to let it sit for a few minutes undisturbed so the cauliflower can get a slight char before tossing it.
Step Three: Finish & Serve
Give everything a taste – you want to make sure the cauliflower rice is cooked enough and that the seasonings are on point.
To serve, spoon some of everything onto each plate. And for a bit of freshness, top with some fresh basil.
You can serve this as is, or have some bread on the side. I also like to add a splash of hot sauce to mine for a kick!
Tips & Tricks
If you don’t like Beyond Meat, you could sub a different vegan sausage, beans or lentils.
If you are sensitive to heat, you can remove the ribs & seeds from the jalapeño or omit it.
I bought my cauliflower rice pre-made. You can also add cauliflower florets to a food processor and pulse until “rice” forms.
There may be some excess liquid in the skillet from the cauliflower & tomatoes at the end of cooking. It will continue to incorporate with the ingredients as it sits, so don’t worry about it.
Need more recipe inspo? Check these out:
Vegan Sausage Cauliflower Rice Skillet
Ingredients
- 2 tablespoons avocado oil
- 1 pound Beyond Meat Italian Sausage
- 1 small yellow onion diced
- 3 cloves garlic minced
- 2 bell peppers diced
- 1 jalapeño diced, optional
- 2 teaspoons smoked paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon red pepper flakes optional
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 12 ounces cauliflower rice fresh or frozen
- 1 15-ounce can diced fire roasted tomatoes
- 1 tablespoon low sodium soy sauce or sub tamari
- fresh basil optional, for serving
Equipment
Instructions
- Heat the oil in a skillet over medium heat. Add the sausage and crumble with a wooden spoon. Allow to brown for 5 minutes, turning every minute or so.
- Add the onion, garlic, bell peppers, jalapeño and dry seasonings. Cook down for a couple of minutes.
- Pour in the cauliflower rice, tomatoes and soy sauce. Cook for another 10 minutes, stirring every couple minutes. Taste and check that the cauliflower is cooked through.
- Serve hot with fresh basil on top.
Video
Notes
- If you don’t like Beyond Meat, you could sub a different vegan sausage, beans or lentils.
- If you are sensitive to heat, you can remove the ribs & seeds from the jalapeño or omit it.
- I bought my cauliflower rice pre-made. You can also add cauliflower florets to a food processor and pulse until “rice” forms.
- There may be some excess liquid in the skillet from the cauliflower & tomatoes at the end of cooking. It will continue to incorporate with the ingredients as it sits, so don’t worry about it.
I absolutely love these cauliflower rice skillets. My boyfriend is Omni (trying to lose weight) and I am vegan (trying to build muscle). Usually I just sub cauli rice into recipes but it’s nice to have it built in, instead of heaped on as a side.
Meals like this are perfect, fit both of our macros, and taste amazing. Omni approved. I can’t wait to try the cauliflower rice taco skillet next!
So glad you both loved it!