PF
Delicious cauliflower rice dish garnished with fresh herbs, perfect for keto diets.
Stovetop~25 minComplexity

Cauliflower Rice Sheet Pan

This Cauliflower Rice Sheet Pan delivers 18g protein and 435 calories per serving, providing volume and micronutrients without derailing your macros. Quick-preps 6 servings on the stovetop, making it a reliable side that pairs with any protein source to round out your meal prep.

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Ingredients

6 servings
  • Cauliflower Rice, Frozen(720g)
  • Tomato, Cherry(454g)
  • Andouille Sausage, Pork, Smoked(454g)
  • Basil Pesto, Prepared(180g)
  • ½ teaspoon kosher salt
  • ½ teaspoon freshly cracked black pepper
  • Arugula(720g)
  • Basil, Fresh(60g)
  • Parmesan Cheese

    Grated Parmesan — the shelf-stable canister is fine for cooking.

Instructions

  1. 1Slice the andouille sausage into ¼-inch rounds and place in a large skillet over medium-high heat. Cook 5–7 minutes, stirring occasionally, until browned on both sides and cooked through.
  2. 2Add the frozen cauliflower rice to the skillet with the cooked sausage. Cook 6–8 minutes over medium-high heat, stirring frequently, until the cauliflower rice is heated through and begins to soften.
  3. 3Stir in the basil pesto, then add the cherry tomatoes. Cook 3–4 minutes over medium heat, stirring gently, until the tomatoes just begin to blister and soften.
  4. 4Remove from heat and fold in the fresh arugula and fresh basil until wilted, about 1 minute.
  5. 5Divide the mixture evenly into 6 airtight containers while hot, leaving ½ inch of space at the top.
  6. 6Top each container with grated parmesan immediately before serving, or store the parmesan separately and sprinkle just before eating to maintain crispness.

Nutrition — Per Serving

435

calories

18g

protein

34g

fat

Carbohydrates
16g
Saturated fat
9.3g
Sodium
879 mg
Dietary fiber
5.9g

6 servings per batch · ~431g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Cauliflower Rice Sheet Pan have per serving?

Each serving provides 18g of protein and 435 calories, with 34g fat and 16g carbs. This moderate protein option works well as a filling side or lighter main alongside other protein sources.

How long does Cauliflower Rice Sheet Pan take to prep?

Quick prep on the stovetop yields 6 servings per batch, so one session covers an entire week's side portions. Sheet pan recipes minimize cleanup while delivering multiple meal servings.

Is Cauliflower Rice Sheet Pan good for fat loss?

At 435 calories and 18g protein per serving, this works as a mid-calorie side for fat loss phases when paired with lean protein sources. The fiber-rich cauliflower base supports satiety.

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