Sheet Pan Sausage and Peppers - Iowa Girl Eats (2024)

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Since I’ve gotten back into a more consistentworkout routine (even bought myself a yoga mat – so official!) I’m naturally paying more attention to what I’m eating, which is just another benefit of regular exercise. Feel good, eat good!

Specifically, I’ve been attempting to eat more vegetables,and lower non-fruit and vegetable carbs lately (emphasis on TRYING – this eggless cookie dough will be the death of me.) Not only because it’s always a good idea to eat more plants, but also because I recently learned that gluten-free diets that are high in rice can lead to unhealthy levels of arsenic and mercury in the body over time. Seeing as howwe eat a ton of rice in our family, andmany of the gluten-free crackers and pastas we buy are rice-based, this was a disturbing discovery.

Like I always say, everything in moderation, and of course I’m not going to completely axrice from our diet, but it’s in everything from my favoritegluten-free flour, to the popped potato chips I can’t get enough of, and the pizza crust we eat every Friday, so it was a wake up call to continue to be mindful about what we’re buying and eating.

That said, if there’s anything I’ve learned about having to go gluten-free, it’s that there’s a hack for that! Need to reducerice consumption? Want to increase your vegetable intake? Sheet Pan Sausage and Peppers with Parmesan-Garlic Cauliflower Rice to the rescue!

You guys, this recipe is SO good and simple, as I harnessed the power of the almighty sheet pan to make it. Sheet pan dinners are all the rage inthe food world right now and it’s easy to see why.For this recipe all you have to do is toss bell peppers and onions withextra virgin olive oil and seasonings on a half sheet pan then roast for 20 minutes. Add chopped, Italian-style smoked sausages then roast for another 10-15 minutes.I can’t wait for you to hear, smell, andtaste the caramelized peppers and onions, and sizzling sausages that are scooped over savoryParmesan-Garlic Cauliflower Rice. The sweetened onions and red pepper? Savory sausage? Fluffy cauliflower rice? I can’t even! This dish is so addicting.

Now, if you’ve never had cauliflower rice, or more importantly think you hate cauliflower, TRY CAULIFLOWER RICE. This requires a shout because it’s one of nature’s greatest hacks. All you do is grate cauliflower with a food processor’s grating blade or a box grater – or, even easier, buy a package of cauliflower crumbles from the store – then saute until tender. I’ve had reader after reader make my Cauliflower Fried Rice then tell me their family members had no idea they were eating cauliflower and not rice. BaHA! Seriously though, the cauliflower taste is masked by whatever you flavor the dish with and it cooks in half the time as rice.

Last thing about this dish – it reheats really well andleftovers really hit the spot for lunch. I would know – Ben’s not a peppers and onions guy, so I got to eat this meal for lunch three days in a row. Know what I say? LUCKY ME! Get your sheet pans ready – let’s do this!

Start by lining a half sheet pan with foil then spray with nonstick spray. Add 1 large red and green bell pepper,and1 yellow onion that have been sliced thin to the center then tosswith 1-1/2 Tablespoonsextra virgin olive oil,garlic powder, salt, and pepper. Spread the vegetables into an even layer thenroast for 20 minutes at 425 degrees. Stir the vegetables then add 12oz Italian-style smoked sausages that have beencut into hunksand roast for another 10-15 minutes, or until the sausages are heated through and the vegetables are tender.

These are the sausages I used – LOVEAidells sausages!You could use raw pork sausage links if you like – those shouldtake 15-20minutes to roast whole on the sheet pan.

When the sausage and peppers have 20 minutes left to roast, start the Parmesan-Garlic Cauliflower Rice. Cut 1 small head cauliflower into big hunks then send them through a food processor fitted with the grating disc. Alternatively you could hand grate the cauliflower with a box grater, or buy a bag of frozen riced cauliflower.

Measure out 4 cups of the cauliflower “rice” then save the rest for another use – I only had about 1/4 cup leftover from 1 small head which is perfect to add to soups, meat sauce onspaghetti night, taco meat, hashes, etc.

Heat 1 Tablespoonextra virgin olive oil in a large skillet over medium heat then add 3 cloves minced garlic and saute until golden brown, about 1 minute. Add the cauliflower rice thenseason with saltand saute until crisp-tender, 10-12 minutes. Finally, add 1/2 cup freshly shredded parmesan cheese then stir to combine.

All that’s left to do is scoop the cauliflower rice into bowls then top with the sausage and pepper mixture and devour! I hope you love this easy and satisfying sheet pan dinner recipe – enjoy!

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