Some nights, you just need a meal that’s easy, filling, and packed with flavor—and that’s exactly where the Healthy Sausage and Rice Skillet comes in. This one-pan dish is quick to prepare, loaded with wholesome ingredients, and perfect for busy weeknights when you want something satisfying but don’t feel like spending hours in the kitchen.
With smoky sausage, vibrant bell peppers, tender rice, and a rich tomato-based sauce, every bite bursts with comforting flavors. Plus, it’s a nutrient-dense meal that doesn’t compromise on taste. Whether you’re feeding your family or meal-prepping for the week, this dish will become a go-to in your kitchen.
Let’s dive into everything you need to know to make this delicious and healthy meal!
Why You’ll Love This Healthy Sausage and Rice Skillet
One-Pan Simplicity – Less cleanup, more convenience!
Balanced & Nutritious – Protein, fiber, and healthy fats in one meal.
Versatile & Customizable – Use your favorite veggies and adjust the spice level.
Great for Meal Prep – Stores well and reheats beautifully.
Full of Bold Flavors – A perfect mix of smoky, savory, and slightly spicy.
Ingredients for Healthy Sausage and Rice Skillet
Here’s what you’ll need to bring this dish to life:
For the Skillet
| Ingredient | Quantity |
|---|---|
| White rice (uncooked) | 1 1/4 cup |
| Olive oil | 2 tsp |
| Smoked sausage (sliced) | 12 oz |
| Red bell pepper (sliced) | 1/2 |
| Yellow bell pepper (sliced) | 1/2 |
| White onion (quartered & sliced) | 1 small |
| Garlic (minced) | 4 cloves |
| Kosher sea salt | 1/2 tsp |
| Ground black pepper | 1/2 tsp |
| Tomato paste | 5 tbsp |
| Low-sodium chicken broth (divided) | 1 1/4 cup |
| Paprika | 1 tsp |
| Cayenne pepper | 1/8 tsp |
| Fresh parsley (chopped, for garnish) | 1 1/2 tbsp |
Step-by-Step Instructions
1. Cook the Rice
- In a small saucepan, prepare the rice according to the package instructions.
- Once fully cooked, set it aside.
2. Brown the Sausage
- Heat a large cast iron skillet over medium-high heat.
- Add olive oil and let it heat until shimmering.
- Add sliced smoked sausage and cook for about 5 minutes, flipping occasionally until browned on both sides.
- Remove from the skillet and set aside.
3. Sauté the Vegetables
- In the same skillet, add the bell peppers and onion.
- Sauté for 4-5 minutes until softened.
- Stir in the garlic, salt, and black pepper, cooking for 1 more minute until fragrant.
- Remove from the skillet and set aside with the sausage.
4. Make the Sauce
- Reduce heat to medium.
- Add tomato paste and 3/4 cup of chicken broth to the skillet.
- Whisk until combined and let it simmer for 1 minute.
- Stir in paprika and cayenne pepper for extra flavor.
5. Combine Everything
- Add the cooked rice, sausage, remaining chicken broth, sautéed peppers, and onions back into the skillet.
- Stir well until everything is evenly combined and heated through.
6. Garnish & Serve
- Sprinkle with fresh parsley and serve immediately while hot.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 410 kcal |
| Protein | 18g |
| Carbohydrates | 42g |
| Fat | 18g |
| Fiber | 3g |
| Sodium | 580mg |
This dish offers a balanced mix of protein, carbs, and healthy fats, making it a great option for a wholesome meal.
Health Benefits of This Dish
Smoked Sausage – A Protein Powerhouse
Sausage provides essential proteins and B vitamins, which help support muscle growth and energy production. Opt for a low-sodium or lean turkey sausage to make this dish even healthier.
Bell Peppers – Packed with Antioxidants
Bell peppers are rich in vitamin C, vitamin A, and fiber, helping to boost immunity and digestion.
Garlic & Onion – Natural Health Boosters
These aromatic ingredients are known for their anti-inflammatory and immune-boosting properties.
Whole-Grain Rice – A Source of Energy
While this recipe uses white rice, you can easily swap it for brown rice or quinoa for added fiber and sustained energy.
Tips for the Best Healthy Sausage and Rice Skillet
Use a cast iron skillet – It enhances the smoky flavor and provides even cooking.
Swap the protein – Try chicken sausage, turkey sausage, or even shrimp.
Make it spicier – Add red pepper flakes or extra cayenne pepper.
Opt for brown rice – For a healthier alternative with more fiber.
Meal prep tip – Store leftovers in airtight containers for up to 4 days.
Frequently Asked Questions (FAQs)
1. Can I use brown rice instead of white rice?
Yes! Brown rice is a great alternative, but it takes longer to cook. Adjust cooking times accordingly.
2. What other vegetables can I add?
You can add zucchini, mushrooms, spinach, or even broccoli for extra nutrients and texture.
3. How do I store leftovers?
Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in a skillet or microwave before serving.
4. Can I make this dish dairy-free?
Absolutely! This recipe is naturally dairy-free—just be sure to check the sausage ingredients for any hidden dairy.
5. Is this meal freezer-friendly?
Yes! Store it in a freezer-safe container for up to 3 months. Thaw overnight in the fridge before reheating.
6. What’s the best way to reheat this dish?
Reheat in a skillet over medium heat with a splash of chicken broth to keep it from drying out.
Final Thoughts – Try This Flavorful Skillet Tonight!
The Healthy Sausage and Rice Skillet is everything you want in a meal—hearty, flavorful, and easy to make in just one pan. Whether you’re cooking for a family dinner or prepping meals for the week, this dish is a foolproof way to enjoy a balanced, protein-rich meal with minimal effort.
So, grab your skillet and give this recipe a try! You won’t be disappointed.
Enjoy your meal!