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Keto Sausage and Cauliflower Rice Meal Prep - Easy, Flavorful, and Ready for the Week

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 12–16 ounces sausage (smoked sausage, kielbasa, or Italian; pork, turkey, or chicken all work)
  • 1 large head cauliflower (or 24–28 ounces pre-riced cauliflower)
  • 1 medium onion, diced
  • 1 red bell pepper, diced (any color is fine)
  • 2 cups chopped spinach or kale, packed
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil or avocado oil
  • 1 tablespoon butter (optional, for richness)
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon dried oregano or Italian seasoning
  • 1/4 teaspoon crushed red pepper flakes (optional, for heat)
  • Salt and black pepper to taste
  • 1–2 tablespoons lemon juice (or a splash of apple cider vinegar)
  • Fresh parsley or green onions, chopped, for garnish
  • Optional add-ins: 1/4 cup grated Parmesan, 1 tablespoon tomato paste, 1/2 teaspoon ground cumin

Method
 

  1. Prep the cauliflower rice: If using a whole head, cut into florets and pulse in a food processor until it looks like rice. Work in batches so you don’t over-process. If using pre-riced, skip this step.
  2. Slice the sausage: Cut it into 1/4-inch coins or small half-moons for quick browning and easy bites.
  3. Brown the sausage: Heat 1 tablespoon oil in a large skillet over medium-high. Add sausage and cook 4–6 minutes until browned at the edges. Transfer to a bowl and keep the drippings in the pan.
  4. Sauté aromatics: Lower heat to medium. Add the remaining oil and the butter. Stir in onion and bell pepper with a pinch of salt. Cook 4–5 minutes until softened. Add garlic and cook 30 seconds until fragrant.
  5. Season it up: Stir in smoked paprika, oregano, and red pepper flakes. If using tomato paste, add it now and cook 1 minute to toast.
  6. Add the cauliflower rice: Raise heat to medium-high. Add riced cauliflower. Spread it out, let it sit 1–2 minutes to steam off moisture, then stir. Cook 5–7 minutes, stirring occasionally, until tender but not wet.
  7. Finish with greens: Fold in spinach or kale and cook 1–2 minutes until wilted. Return sausage to the pan and toss to combine.
  8. Balance and taste: Add lemon juice, then taste and season with salt and pepper. If you like, stir in Parmesan for a creamy, savory finish.
  9. Cool and portion: Let the mixture cool for 10–15 minutes. Divide into 4 meal prep containers. Garnish with parsley or green onions.