Cajun Chicken Sausage & Bell Pepper Meal Prep Bowl
Browned chicken sausage with peppers and onions over Cajun-seasoned brown rice.
- Prep
- 15 min
- Cook
- 45 min
- Total
- 1 hr
- Makes
- 4 bowls
Precooked smoked chicken sausage makes this one of the fastest meal prep bowls on the site: the sausage just needs browning. Most of the time is the brown rice, which you can cook ahead.
Why this recipe works
Browning the sausage first renders some fat that then cooks the peppers and onions. Cooking the rice in seasoned broth makes it flavorful by itself.
Ingredient notes
Chicken sausage is precooked but still should be heated to 165°F (74°C). Check sausage labels for gluten.
Common mistakes
- Overcrowding the pan.
- Using salty Cajun seasoning and extra salt.
What to serve with it
Hot sauce or a dollop of Greek yogurt.
Meal prep
Lasts 4 days; freezes 3 months.
More bowls like this
Cooking tips
Slice the sausage on a slight angle for more browned surface. Let the peppers brown before stirring.
Swaps and variations
Use andouille for more spice. Use cauliflower rice for a lighter bowl.
Storing and reheating
Refrigerate within 2 hours for up to 4 days. Reheat to 165°F (74°C).
Recipe
Cajun Chicken Sausage & Bell Pepper Meal Prep Bowl
- Prep
- 15 min
- Cook
- 45 min
- Total
- 1 hr
- Makes
- 4 bowls
Ingredients
You’ll need: large skillet; medium saucepan with lid; 4 meal prep containers
Method
-
Cook the rice in the broth with 1 teaspoon Cajun seasoning: bring to a boil, cover and simmer on low 40 to 45 minutes; rest 10 minutes.
-
Heat the oil in a large skillet over medium-high heat. Brown the sausage 4 to 5 minutes, turning, until golden and heated through to 165°F (74°C). Transfer to a plate.
-
Add the peppers, onion and salt and cook 8 to 10 minutes, until softened and browned in places.
-
Add the garlic and remaining Cajun seasoning for 1 minute, then return the sausage.
-
Divide the rice and sausage mixture among 4 containers, top with scallions and cool before sealing.
Questions
Can I use raw sausage?
Yes; cook it through to 165°F (74°C) for poultry sausage.
Is it spicy?
Mild to medium depending on the seasoning.
Comments