Cajun Sausage and Rice Bowls (15-Minute, IBS & GERD-Friendly Options)
Want dinner ready in about 15 minutes? These Cajun Sausage and Rice Bowls are about to become your go-to.
Even better? This dish is easy to adjust depending on your needs, whether you’re cooking for kids, managing IBS, or trying to keep reflux symptoms in check.
A Quick, Flexible Dinner That Works for Real Life
If you’re cooking for a family, you can easily make it more kid-friendly by leaving out the Cajun seasoning and fresh jalapeños, which can add heat. The rest of the ingredients are mild, familiar, and approachable for most palates.
And because everything comes together in one bowl, it’s a great option for busy weeknights, meal prep, or even quick lunches the next day.
How to Get Rice Ready in 15 Minutes (or Less)
- Batch cook and freeze: Make a large batch of rice in advance and portion it into freezer-safe bags. When you’re ready to eat, just microwave for a few minutes or thaw earlier in the day.
- Use pre-cooked options: Minute rice or fully cooked packaged brown rice can be a huge time-saver without sacrificing convenience.
- Use kitchen tools: If you have time, an Instant Pot or rice cooker can streamline the process and keep things hands-off.
Having rice prepped in advance turns this into a truly fast, no-stress meal.
Keeping It Low FODMAP-Friendly
- Skip traditional onions and garlic and use the green tops of green onions instead
- Choose a gluten-free turkey sausage without added high-FODMAP ingredients
- Stick with rice instead of pasta for a more gut-friendly base
- Omit beans, which are common in Cajun-style dishes but can trigger symptoms for some individuals with IBS
Making It GERD-Friendly
- Skip tomatoes and jalapeños, which are common reflux triggers
- Avoid cayenne pepper or overly spicy seasoning blends
- Stick with lean turkey sausage to keep fat content moderate
Final Thoughts
Whether you’re looking for a fast dinner, a meal prep option, or a recipe that can flex for IBS or GERD, these Cajun Sausage and Rice Bowls deliver—without overcomplicating things.
Ingredients
13-ounce Package Turkey Smoked Sausage, Cut into 1/3 inch coins
1 Red Bell Pepper, Sliced
1 Green Bell Pepper, Sliced
6 Fully Cooked Brown Rice
2 Frozen Corn
1 ½ Tomatoes, Chopped
⅓ Green Onion, Chopped
1 Jalapeño, Sliced (optional or use picked jalapeños)
Cajun Seasoning
2 Smoked Paprika
½ Cayenne Pepper
1 Cumin
2 Italian Seasoning
<strong>If tolerated:</strong> 1 tsp garlic powder, 1 tsp onion powder, 1 tsp black pepper
Instructions
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.
Meanwhile, cook the rice according to instructions- instant rice, Minute Rice, etc.
Mix together the ingredients for the Cajun seasoning and sprinkle over the sausage and peppers.
Heat corn until hot in the microwave.
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.
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
Per serving
390
8.0g
67.0g
17.0g
8.0g
580.0mg
7.0g
2.5g
Notes
Enjoy!
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