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16Nov, 22
Clean Food Love
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Sausage Cauliflower Fried “Rice”

So good. So easy. Exactly what we all need this time of the year!

Throughout this past year I’ve made it a HUGE focus of mine to keep our family food budget in check. We’re making simpler meals and ALWAYS shopping the sales. It’s almost been a “game” to me to see how inexpensively I can purchase and create my family’s weekly WHOLE FOOD meals. I’ve enjoyed the challenge, and I’m here to say that eating healthy does NOT have to be expensive.

What does shopping the sales mean?

For me it means that I have a few ideas for recipes I’d like to make that week BUT I’m VERY flexible. I choose whatever veggie is on sale at the store (OR farmers market…or possibly ready in the garden). The same goes for protein. As I’m walking through the store, when I see something is discounted that week…well that then becomes our protein of choice. It’s always a balance between making GOOD choices while also not overspending on items that aren’t as affordable at the time.

This week, I walked into the produce aisle and cauliflower was on sale…so I grabbed 2 heads for the week.

Then I noticed a high-quality nitrate-free sausage was on SALE by A LOT. I had no intention of adding sausage to my cart when I walked into the store that day…but the sale price always dictates the direction of my weekly plans. Especially when it’s a REALLY good sale.

So here we are with a 20-minute, EASY, satisfying one-pan meal idea. Just a few ingredients and very little clean-up. Even after a long day, I can usually still muster the effort to throw together something like this knowing it’s ready quickly and packed with nutrition.

This combo is SUPER TASTY, simple, and protein-packed! You can throw whatever veggies you have on hand in there; I had cauliflower to use – SO GOOD with the red pepper flakes & sausage!

Consider doubling up the recipe for future lunches throughout the week. Stays good in a sealed container for up to 4 days in the fridge.

➡️ So is Sausage actually Healthy?!

Can sausages be included as part of a healthy lifestyle? Absolutely! Especially if you know what to look for:

A very easy rule to follow is to choose sausage with the fewest ingredients, those are usually the healthiest choices.

I always read the ingredients carefully and choose based on that combined with what’s on SALE.

It’s a good idea to always check the packaging and look at the sodium content. Ideally, choose the sausage with the lowest amount. And if the sausage contains higher sodium then we don’t need to add much additional salt to the meal as a whole.

I try to buy chicken or turkey sausages that are mostly the actual chicken or turkey meat, gluten-free, nitrate-free, no added sugar, and no weird stuff in general. There are actually quite a few good options these days! If you need help be sure to ask your butcher for a recommendation.

➡️ Rachel’s Tips:

You can use pre-cut cauliflower rice to make this even quicker! This can be found just about everywhere these days. Often in the deli area as a “freshly chopped” version or in the freezer section at the grocery store.

My 2 favorites are Trader Joe’s brand and the big frozen bags found at Costco.

If you’re using frozen cauliflower rice, allow it to mostly thaw and drain first.

1 head of cauliflower is equal to about 4 cups of cauliflower rice.
OR – simply make your own cauliflower “rice” using a large head of cauliflower broken into florets.

Place cauliflower florets into a food processor and lightly pulse until broken into rice-sized pieces. Do not over-pulse, or you’ll just have mush.

4 servings


  • 1 1/2 Tbsps avocado oil or olive oil, divided
  • 1 large onion, small diced
  • 1 red bell pepper, small diced
  • 12 ozs nitrate-free sausage, thinly sliced
  • 2 medium zucchini, diced
  • 5 cups riced cauliflower
  • 4 large eggs, beaten
  • 1/2 tsp crushed pepper flakes, or to taste
  • sea salt and freshly cracked pepper, to taste
  • a handful of freshly chopped green onions or parsley


Heat 1 tablespoon of oil in a large skillet over medium-high heat.

Add the onion, pepper, and sausage, and stir fry for 3-4 minutes, or until it starts to brown.

Reduce the heat to medium and stir in the zucchini and cauliflower rice.

Cook, stirring frequently for about 5 minutes.

Set aside your cauliflower rice mixture.

Add the remaining 1/2 tablespoon of oil to the pan. Cook the eggs in your preheated skillet over medium heat, until scrambled.

Return your cauliflower rice and sausage mixture to your pan and stir to combine everything.

Season with crushed red pepper flakes, sea salt, and ground black pepper to taste.

Garnish with freshly chopped green onions or parsley.



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