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Cajun Sausage Skillet meal on a bed of rice in a bowl garnished with lemons next to another bowl filled with with Cajun Sausage skillet and lemon wedges.

Cajun Sausage Skillet {Gluten Free, Low Calorie}

Katie AdamsKatie Adams
This complete meal is brimming with smoked sausage and vegetables seasoned with a homemade bold, smoky Cajun spice.
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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Main Course
Cuisine American, French, Southern
Servings 7
Calories 357 kcal

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.
    Vegetables, spices, and tomato paste cooking in a skillet.
  • 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!

Notes

*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 or through Amazon if you have access to their grocery delivery service. 
**Here is a link to my kid-friendly Cajun Seasoning.
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. 

Nutrition

Calories: 357kcalCarbohydrates: 16gProtein: 14gFat: 26gSaturated Fat: 9gPolyunsaturated Fat: 3gMonounsaturated Fat: 12gCholesterol: 70mgSodium: 1496mgPotassium: 657mgFiber: 3gSugar: 5gVitamin A: 3788IUVitamin C: 38mgCalcium: 56mgIron: 2mg
Keyword easy, skillet meal
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