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
- •3 cup Cauliflower Rice, Frozen
- •1 lbs Tomato, Cherry
- •1 lbs Andouille Sausage, Pork, Smoked
- •0.8 cup Basil Pesto, Prepared
- •0.5 tsp ½ teaspoon kosher salt
- •0.5 tsp ½ teaspoon freshly cracked black pepper
- •3 cup Arugula
- •0.3 cup Basil, Fresh
- •Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Preheat the oven to 425°F. Spread the frozen cauliflower rice and cherry tomatoes across a large sheet pan in a single layer. Scatter the smoked sausage slices evenly over the top.
- 2Season with the kosher salt and freshly cracked black pepper, then drizzle the pesto over everything. Toss to coat evenly and spread back into a single layer.
- 3Roast at 425°F for 20–25 minutes, stirring once halfway through, until the cauliflower rice is tender, the tomatoes are blistered and beginning to burst, and the sausage edges are caramelized.
- 4Remove the pan from the oven and scatter the arugula and fresh basil over the hot mixture. Toss briefly until the arugula is just wilted from the residual heat.
- 5Divide the mixture evenly into meal-prep containers while hot.
- 6Store the Parmesan separately and sprinkle over each portion immediately before serving, if using.
Nutrition — Per Serving
400
calories
15g
protein
34g
fat
- Carbohydrates
- 10g
- Saturated fat
- 9.3g
- Sodium
- 844 mg
- Dietary fiber
- 3.1g
6 servings per batch · ~269g each
Macro data sourced from USDA FoodData Central
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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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