Healthy Sausage and Rice Skillet

This Healthy Sausage and Rice Skillet is a flavorful, hearty, and balanced one-pan meal perfect for busy weeknights. Made with lean sausage, wholesome brown rice, and vibrant vegetables, it’s a dish that delivers satisfying comfort while keeping things light and nutritious. Best of all, everything comes together in a single skillet for easy preparation and cleanup.

Why You’ll Love This Recipe

• A complete, balanced meal with protein, fiber, and veggies

• Made in one skillet—minimal cleanup required

• Easily customizable with your favorite vegetables or seasonings

• Full of bold, savory flavor from smoked or spiced sausage

• Meal prep-friendly and perfect for leftovers

• Naturally gluten-free when using certified gluten-free ingredients

• Family-friendly and filling

• Great way to use up leftover rice or veggies

• Ready in under an hour

• Perfect for weeknights or healthy lunches

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• Olive oil

• Lean sausage (such as chicken or turkey sausage), sliced into rounds

• Brown rice (uncooked)

• Low-sodium chicken broth

• Onion, diced

• Bell peppers (any color), diced

• Garlic, minced

• Diced tomatoes (no salt added), with juices

• Paprika

• Dried oregano

• Salt and black pepper, to taste

• Fresh parsley or green onions, chopped (for garnish)

Directions

1. Cook the sausage: In a large skillet, heat olive oil over medium heat. Add sliced sausage and cook for 5–7 minutes until browned. Remove from skillet and set aside.

2. Sauté the vegetables: In the same skillet, add a little more oil if needed. Add diced onion and bell peppers. Cook until softened, about 4–5 minutes. Stir in the minced garlic and cook for 1 more minute.

3. Add rice and seasonings: Stir in the uncooked brown rice, paprika, oregano, salt, and pepper. Toast the rice for 1–2 minutes with the vegetables.

4. Simmer: Add the cooked sausage back to the skillet. Pour in the chicken broth and diced tomatoes with their juices. Stir everything together and bring to a boil.

5. Cook the rice: Once boiling, reduce heat to low, cover, and simmer for 35–40 minutes, or until rice is tender and most of the liquid is absorbed. Stir occasionally and check for doneness.

6. Finish and serve: Once the rice is fully cooked, fluff with a fork. Taste and adjust seasoning if needed. Garnish with fresh parsley or green onions before serving.

Servings and Timing

• Servings: 4

• Prep Time: 10 minutes

• Cook Time: 35–40 minutes

• Total Time: 45–50 minutes

Variations

• Use different sausage: Try spicy chicken sausage, turkey kielbasa, or even plant-based sausage.

• Add leafy greens: Stir in spinach or kale during the last 5 minutes of cooking.

• Use pre-cooked rice: Shorten the cook time by adding pre-cooked rice and reducing the broth. Simmer just long enough to heat through.

• Make it spicy: Add red pepper flakes or use hot sausage for extra heat.

• Try quinoa or cauliflower rice: Swap the brown rice for other grains or grain-free options and adjust the liquid and cook time accordingly.

Storage/Reheating

• Storage: Store leftovers in an airtight container in the refrigerator for up to 3–4 days.

• Freezing: Freeze individual portions in freezer-safe containers for up to 1 month.

• Reheating: Reheat in a skillet over medium heat with a splash of broth or water. You can also reheat in the microwave until warmed through.

FAQs

Can I use white rice instead of brown rice?

Yes, but white rice cooks faster, so reduce the liquid slightly and adjust the cooking time accordingly.

Can I use pre-cooked rice in this recipe?

Yes. Reduce the broth to about ½ cup, and stir in the cooked rice toward the end of the cooking time.

Is this recipe gluten-free?

Yes, as long as the sausage and broth are certified gluten-free.

What vegetables go best in this skillet?

Bell peppers, onions, zucchini, spinach, and mushrooms work great in this recipe.

Can I make it ahead of time?

Yes, it’s perfect for meal prep. Store in individual containers for quick lunches or dinners.

Can I use water instead of broth?

Yes, but broth adds more flavor. You can add extra herbs and seasonings to compensate.

How do I prevent the rice from sticking to the skillet?

Use a nonstick skillet or stir occasionally while simmering. Make sure there’s enough liquid during cooking.

What kind of sausage should I use?

Use any lean sausage you prefer, such as chicken, turkey, or even a vegetarian sausage.

Can I make it dairy-free?

Yes, this recipe is naturally dairy-free.

How can I boost the protein?

Add a can of drained beans or an extra sausage link, or top with a fried egg for more protein.

Conclusion

This Healthy Sausage and Rice Skillet is the perfect solution for a wholesome, satisfying dinner that’s easy to make and full of flavor. Whether you’re looking for a one-pan weeknight meal or prepping lunches for the week, this dish delivers convenience, nutrition, and comfort in every bite.