Gluten Free, Dairy Free, Soy Free, Paleo & Whole30 Option, Under 600 Calories
This healthy skillet meal is brimming with smoked sausage, onions, celery, red bell peppers, potatoes and tomatoes and is seasoned with a homemade smoky, bold Cajun spice. Serve over cauliflower rice for a paleo and Whole30 compliant meal or over your favorite rice!
Why I Love This Recipe
Cajun Sausage skillet is a complete meal that is vegetable loaded and full of smoky, meaty sausage in a bold, savory and smoky spiced sauce. It's ready in only 45 minutes and is an easy way to add a new cuisine to your weeknight meal rotation.
Whether it's served on a bed of traditional rice or cauliflower rice, this meal is under 600 calories yet chocked full of protein to keep you satisfied.
While Cajun recipes are typically considered fall or winter recipes, they always remind me of summer vacations. Because of this, I typically make recipes like Cajun Sausage Skillet in the summer. Plus, making this on the stove top makes it a perfect recipe for hot summer days!
Starting with what's known as the trinity of Cajun and Creole cuisine: onions, celery, and bell peppers are cooked in oils released by smoked sausage and make up the vegetable base of this simple skillet meal. Sweet carrots, starchy potatoes, and acidic tomatoes balance out and soak up the deliciously smoky homemade Cajun seasoning. Serve this meal over sautéed cauliflower rice for an extra boost of veggies and flavor!
Dietary considerations
To keep this dish paleo and Whole30 compliant, look for a good quality brand of Polish sausage. This can usually be found at local health food stores. You can also find different brands through Amazon if you have access to their grocery delivery service.
Nutritional information
Please note: The calories in the nutrition label below are calculated for the Cajun Sausage Skillet only (neither the rice or cauliflower rice are included). I thought it would be easier this way so you can add the calories for whatever base you choose to use.
Homemade cajun spice blend
Here is a link to my kid-friendly Cajun Seasoning. It's bold and smoky in flavor with a touch of heat, but mild enough for young palates. Feel free to replace with your favorite store bought Cajun or Creole seasoning if you prefer.
Storage tips
Furthermore, leftovers keep well in an airtight container stored in the refrigerator for 3-4 days. I typically will use a skillet if I need to re-heat 3 portions or more. However, if you're reheating a smaller amount, microwaving on medium power for a few minutes works well too.
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📖 Recipe
Cajun Sausage Skillet {Gluten Free, Low Calorie}
Equipment
- 1 deep 12" skillet
- measuring cups and spoons
- 1 Wooden Spoon
Ingredients
- several sprays cooking spray I use avocado oil spray
- 1½-2 lbs Smoked sausage* (6-8 links) sliced into ¼" coins
- 1 medium onion small diced
- 3 stalks celery small diced
- 1 medium red bell pepper small diced
- 2 medium carrots small diced
- 1 tablespoon Cajun Seasoning**
- 1 medium bay leaf
- 1 teaspoon salt
- 3 cloves garlic minced
- 2 tablespoon tomato paste
- 1 medium yellow potato small diced
- 1 15 oz can diced tomatoes
- 1½-2 cups chicken broth to cover the ingredients
Base Option #1 Gluten Free
- 1½ cups jasmine, basmati, white or brown rice cooked according to package directions
Base Option #2 Paleo/Whole30
- 2 tablespoon neutral oil
- 2 10 oz pkg frozen cauliflower rice
- ¼ teaspoon salt
- few dashes black pepper
Instructions
- Place large deep skillet on burner over MEDIUM heat and spray with cooking spray to coat.
- When skillet is very warm, add sausage and brown both sides which takes about 1 minute per side. Remove with kitchen tongs or slotted spoon to a bowl and set aside.
- Add additional sprays of oil if skillet looks dry. Then add onions, celery, red bell pepper, carrots, and 3 big pinches of salt. Sauté stirring occasionally until vegetables (especially celery) are very soft about 7-10 minutes. (While vegetables cook, look at step 8 and start cooking your base.)
- Add Cajun Seasoning, bay leaf, salt, and minced garlic stirring constantly until fragrant about 30 seconds.
- Stir in tomato paste and cook stirring frequently until toasted and deeper red in color, about 1-2 minutes.
- Add diced tomatoes, potatoes, and chicken broth. Stir to combine. Cover, bring to a boil then reduce heat to MEDIUM-LOW and simmer 10-15 minutes until potatoes are softened enough to pierce easily with a fork.
- Remove lid, add sausage and accumulated juices back into skillet. Stir to combine. Turn off burner.
- If choosing Base Option #1 cook according to package directions.If choosing Base Option #2:Add oil to a large skillet over MEDIUM heat until very warm. Add cauliflower rice and stir to get coated in oil and sprinkle with salt and pepper. Cook stirring occasionally until rice is softened and starts to brown.
- Remove the bay leaf and discard. Serve warm over your favorite base!
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