Red Beans and “Rice” Casserole

A healthy take on the southern classic!

This meal is great for meal prep! It comes together quickly, and you can assemble it now, and bake it later!


  • 1 frozen package cauliflower rice, 12 ounces
  • 1 can low sodium dark red kidney beans, rinced
  • 4 pork or chicken andouille sausages, cut into 1/8″ slices
  • 1/2 large red onion, diced
  • 1 poblano pepper, diced
  • 1 8-ounce can low sodium tomato sauce
  • 2 Tablespoons chopped parsley
  • 1 teaspoon chili powder
  • 1 teaspoon minced garlic
  • 1/2 teaspoon onion powder
  • 1/2 paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon cayenne pepper (optional, or use less for less heat)


  1. Heat cauliflower rice according to package directions.
  2. In a small bowl, combine tomato sauce and next 8 ingredients. Stir well and set aside.
  3. Spray 3 quart casserole dish with non stick spray.
  4. Pour cooked cauliflower rice into casserole dish. Add in onion, pepper, sausage, and beans. Stir well to combine.
  5. Pour sauce over top rice mixture. Stir well.*
  6. Bake casserole at 350 for 30-40 minutes. Top with any leftover parsley, if desired.

*If prepping for later, stop after step 5, allow to cool, and then cover. Refrigerate for up to 4 days. Remove from fridge and let come to room temperature, bake following step 6.

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