Main Dishes: Cajun Sausage and Rice Bowls

Main Dishes: Cajun Sausage and Rice Bowls

Published on Wednesday, March 02, 2022 by Amanda Hernandez

Want dinner ready in about 15 minutes? Make these Cajun Sausage and Rice Bowls! 

They are crazy easy to make and are actually pretty nutritious. Loaded with turkey sausage, brown rice, sautéed peppers, corn, green onions and more! You can make this dish kid-friendly too by leaving out the Cajun seasoning and fresh jalapenos since they can be spicy. Everything else should be pretty kid-friendly. 

How are you going to get dinner on the table in just 15 minutes when you have to make rice? Here are my rice hacks: 

  1. Cook a big bag of rice ahead of time and freeze into sandwich sized bags. When you are ready to eat, just heat in the microwave for 3 minutes or defrost that morning. Delicious brown rice ready in 3 minutes. 
  2. Buy Minute Rice or fully cooked brown rice which saves a lot of time. If you have plenty of time to make rice from scratch or can cook it quickly in an Instant Pot or rice cooker, you can do that too, of course.

Keep this dish Low-FODMAP friendly by skipping the regular onions and garlic in favor of green onions. Using rice instead of pasta and choose a gluten-free turkey sausage. You can skip the fresh jalapenos if they bother you and use pickled jalapenos instead (or skip jalapenos all together). I didn't use beans in this dish either, which are often used in Cajun cooking since beans can bother those with IBS. 

If you want to make these bowls and have GERD- skip the tomatoes and jalapenos since those tend to aggravate GERD symptoms. Also, skip the cayenne pepper in the spice mixture.

[[ recipeID=recipe-9kzmwpifv, title=Cajun Sausage and Rice Bowls ]]

Check out these brown rice options that are ready in a jiff!

Whole Grain Brown Ready Rice (8.8 oz., 6 Pack)

Instant Whole Grain Brown Rice (14 oz)

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Cajun Sausage and Rice Bowls

Servings: 6


  • Prep Time: 5 mins
  • Cook Time: 10 mins
  • Total Time: 15 mins




  • 13-ounce Package Turkey Smoked Sausage, Cut into 1/3 inch coins
  • 1 Red Bell Pepper, Sliced
  • 1 Green Bell Pepper, Sliced
  • 6 Cups Fully Cooked Brown Rice
  • 2 Cups Frozen Corn
  • 1 ½ Cups Tomatoes, Chopped
  • ⅓ Cup Green Onion, Chopped
  • 1 Jalapeño, Sliced (optional or use picked jalapeños)

Cajun Seasoning

  • 2 tsp Smoked Paprika
  • ½ tsp Cayenne Pepper
  • 1 tsp Cumin
  • 2 tsp Italian Seasoning
  • If tolerated: 1 tsp garlic powder, 1 tsp onion powder, 1 tsp black pepper


  1. In a large skillet on medium high heat, cook turkey sausage coins for about 3 minutes. Add in the bell peppers and sauté for about 4 minutes total until peppers are softened.
  2. Meanwhile, cook the rice according to instructions- instant rice, Minute Rice, etc.
  3. Mix together the ingredients for the Cajun seasoning and sprinkle over the sausage and peppers.
  4. Heat corn until hot in the microwave. 
  5. Set out bowls and fill each bowl with a cup of rice. Top rice with sausage and peppers mixture, corn, tomato, green onion and jalapeño. 
  6. Stores well in the fridge for about 3 days. Store the rice separately, the peppers and sausage separately and cut your tomatoes the day you want to eat them.

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 6

Amount Per Serving
Calories 390
% Daily Value*
Total Fat 8g 12%
Saturated Fat 2.5g 12%
Trans Fat 0g
Sodium 580mg 24%
Total Carbohydrate 67g 22%
Dietary Fiber 8g 32%
Sugars 7g
Protein 17g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: