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Home » Recipes » Quick Dinners

Gluten-free Louisiana Red Beans and Cauliflower Rice

Published: Apr 15, 2020 · Modified: Nov 15, 2023 by Meeta Arora · 20 Comments

Jump to Recipe - Print Recipe

This southern Louisiana-style red beans and cauliflower rice will have you singing the blues in a good way since it's completely gluten-free!

Looking into a bowl of red beans and cauliflower rice,.
Jump to:
  • What are red beans and rice?
  • Are red beans and rice gluten-free?
  • Ingredients.
  • Gluten-free cajun seasoning.
  • Steps.
  • Tips for making cauliflower rice.
  • Serving suggestions.
  • More quick and easy gluten-free dinners.
  • 📖 Recipe

What are red beans and rice?

 Red beans and rice is pretty much how it sounds. It is a real southern Louisiana classic dish. This dish has bold flavors, but it’s easy enough to enjoy any night of the week! Made with andouille sausage, simple veggies, red beans, and all the Cajun spices, it’s bound to become a family favorite fast.

Are red beans and rice gluten-free?

While red beans and rice recipes should be gluten-free, their sausage is not always, so make sure you use a gluten-free andouille sausage to make gluten-free red beans and rice.

Ingredients.

Making classic gluten-free cajun food is easier than you think with simple ingredients.

  • Olive Oil - I prefer olive oil, but you can use a light cooking oil like avocado oil if you prefer.
  • Onion - I prefer the sweetness of yellow onion in this recipe.
  • Celery
  • Green Onion
  • Bell Pepper - It doesn't matter what color you use. I tend to use red or green since those are the ones I have on hand most often.
  • Andouille Sausage - Not all andouille sausage is gluten-free. I use Aidell's cajun sausage, which is gluten-free, for this recipe.
  • Garlic - You can use fresh or garlic powder.
  • Cajun Seasoning - Spice blends can often contain fillers and anticaking ingredients which can contain gluten. See below for my gluten-free cajun seasoning blend if you can't find one.
  • Chicken Broth - I love the added flavor of chicken broth, but you can also use beef broth, veggie broth, or even water.
  • Red Kidney Beans - While red kidney beans are pretty standard for this recipe, if you don't like them, you can also use white kidney beans or your preferred beans.
  • Spices - We use a mixture of sweet, savory, and spicy to bring out a ton of flavor in this red beans and rice recipe.
  • Rice - We can't make red beans and rice without rice. For this recipe, you can use cauliflower rice or, if you prefer, regular jasmine rice.
Overhead view of the ingredients needed to make some gluten-free red beans and rice.

Gluten-free cajun seasoning.

If you can't find a gluten-free cajun seasoning, don't worry. Here is my favorite homemade blend that is easy to make with spices you probably already have on hand.

Ingredients.

  • 2 TBS Smoked Paprika
  • 2 TBS Salt
  • 2 TBS Garlic Powder
  • 1 TBS Ground Black Pepper
  • 1 TBS Onion Powder
  • 1 TBS Dried Oregano
  • 1 TBS Dried Basil
  • 1 TBS Dried Thyme
  • 1 - 2 TBS Cayenne (depending on desired heat level)

Mix everything into a small bowl until combined. Store it in a sealed container or jar until ready to use.

Steps.

Step 1. Cook the cauliflower or jasmine rice.

Cooking frozen cauliflower rice starts with the frozen cauliflower in a dry, hot pan. Let the cauliflower rice cook without stirring much, until it becomes dry and slightly golden in color.

Step 2. Make the sausage, veggies, and bean mixture.

  1. Saute the veggies.
  2. Add the sausage to the veggies.
  3. Stir in the red kidney beans, spices, and broth, and let it simmer.
  4. Serve over your choice of rice.
Saute bell peppers, and onion, then add some gluten-free sausage with the garlic. Once the sausage is cooked add the red beans, spices and stock and let it simmer until thickened.

Tips for making cauliflower rice.

I'm going to give you my total favorite cheater way to make cauliflower rice. BUY IT FROZEN. Okay, this might not be such a secret, but I promise it makes life so much easier. I've learned a few tips and tricks to make sure you end up with a texture very similar to that of rice and not a mushy bowl of mashed cauliflower instead.

  • Cook it from frozen - DO NOT thaw cauliflower rice before you try to cook it. Trust me; if you do, you will end up with mush.
  • Do NOT add any oil/ cooking fat to your pan - Cook the cauliflower rice dry without any added fat to the pan. If you want to add some flavor with fat, add it once the cauliflower rice has cooked.
  • Cook it over HIGH heat - This might sound weird to say. Still, I find cooking the cauliflower rice over medium-high heat helps not only for the water in frozen cauliflower to evaporate faster but also adds a nice little crisp bite that is more reminiscent of rice.
  • Serve it right away - Cauliflower rice is like broccoli; it cools off quickly, and nobody wants cold cauliflower.

Serving suggestions.

This gluten-free red beans and rice recipe is pretty filling on its own, but sometimes say, it's nice to serve it alongside some of my gluten-free cornbread.

More quick and easy gluten-free dinners.

  • chicken noodle soup in a bowl
    Easy Gluten-free Chicken Noodle Soup
  • Looking down into a cast iron pot filled with two silver forks and shredded chicken.
    Dutch Oven Shredded Chicken
  • Up close, look at a bowl of gluten-free honey butter fried chicken being served over mashed potatoes.
    Gluten-free Honey Butter Fried Chicken
  • Up close look into a casserole dish filled with a leftover Thanksgiving casserole.
    Leftover Thanksgiving Casserole (Gluten-free)
Up close look into a bowl of gluten-free red beans and rice.

📖 Recipe

A bowl of gluten-free red beans and rice made with cauliflower rice.

Gluten-free Louisiana Red Beans and Cauliflower Rice

Meeta Arora
This southern Louisiana-style red beans and cauliflower rice will have you singing the blues in a good way since it's completely gluten-free!
5 from 10 votes
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Main Course
Cuisine American
Servings 4
Calories 437 kcal

Ingredients
  

  • 2 Tablespoons Olive Oil
  • 1 Small Onion Diced
  • 4 Stalks Celery Diced
  • 1 Large Bell Pepper Diced, color doesn't matter.
  • 12 Ounces Andouille Sausage Sliced, I like Aidell's Brand Cajun for this dish.
  • 4 Cloves Garlic Minced, or two teaspoons ground garlic.
  • 1 Tablespoon Cajun Seasoning See above for my blend.
  • 3 Cups Chicken Broth
  • 2 16 Oz Cans Red Kidney Beans
  • ½ Teaspoon Ground Sage
  • 1 ½ Teaspoons Salt
  • 1 Teaspoon Pepper
  • 1 Bay Leaf
  • 2 Teaspoons Parsely
  • ½ Teaspoon Cayenne Optional, if you want a little extra heat.
  • 4 Cups Cauliflower Rice Or jasmine rice, cooked.

Instructions
 

Cook the caulifower or jasmine rice.

    Make the sausage, red beans, and veggie mixture.

    • Heat the olive oil over medium heat in a large skillet.
      2 Tablespoons Olive Oil
    • Add the diced onions, celery, and bell peppers and cook them until the vegetables start to soften and become fragrant.
      1 Small Onion, 4 Stalks Celery, 1 Large Bell Pepper
    • When the vegetables are fragrant, add the sliced sausage and garlic until the garlic becomes fragrant and the sausage starts to brown.
      12 Ounces Andouille Sausage, 4 Cloves Garlic
    • Next add in the chicken broth, red beans, and spices.
      1 Tablespoon Cajun Seasoning, 3 Cups Chicken Broth, 2 16 Oz Cans Red Kidney Beans, ½ Teaspoon Ground Sage, 1 ½ Teaspoons Salt, 1 Teaspoon Pepper, 1 Bay Leaf, 2 Teaspoons Parsely, ½ Teaspoon Cayenne
    • Bring the mixture to a simmer, then cover and reduce the heat to low.
    • Allow it to continue cooking, covered, for 10 minutes.
    • Remove the lid and allow it to continue to cook, occasionally stirring, for another 10 minutes or until the mixture has thickened.
    • Serve over your prepared cauliflower or jasmine rice, and enjoy!
      4 Cups Cauliflower Rice

    Notes

    Tips for making cauliflower rice.
    I'm going to give you my total favorite cheater way to make cauliflower rice. BUY IT FROZEN. 
    • Cook it from frozen - DO NOT thaw cauliflower rice before you try to cook it. Trust me; if you do, you will end up with mush.
    • Do NOT add any oil/ cooking fat to your pan - Cook the cauliflower rice dry without any added fat to the pan. If you want to add some flavor with fat, add it once the cauliflower rice has cooked.
    • Cook it over HIGH heat - This might sound weird to say. Still, I find cooking the cauliflower rice over medium-high heat helps not only for the water in frozen cauliflower to evaporate faster but also adds a nice little crisp bite that is more reminiscent of rice.
    • Serve it right away - Cauliflower rice is like broccoli; it cools off quickly, and nobody wants cold cauliflower.
     

    Nutrition

    Calories: 437kcal
    Keyword cauliflower rice, gluten free cajun seasoning, gluten free red beans and rice, low carb red beans and rice
    Tried this recipe?Let us know how it was!

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    Reader Interactions

    Comments

    1. Emily says

      June 17, 2022 at 9:07 am

      Recipe looks great! Excited to try it. For the canned beans, do they need to be drained and rinsed? Thx!

      Reply
      • Sara Vaughn says

        June 17, 2022 at 9:09 am

        Emily, in all honesty, it doesn't matter. If you prefer to rinse your beans, go ahead. If you want it a little more saucy, don't rinse them. I've done it both ways and it taste delicious.

        Reply
        • Emily says

          June 17, 2022 at 10:42 am

          Got it! Thx!

    2. Addie says

      January 24, 2022 at 10:51 pm

      5 stars
      Loved these flavors together!

      Reply
      • Sara Vaughn says

        January 27, 2022 at 12:45 pm

        Glad you enjoyed this recipe.

        Reply
    3. Lexa says

      January 24, 2022 at 7:04 pm

      5 stars
      This was so flavorful! My family loved it!

      Reply
      • Sara Vaughn says

        January 27, 2022 at 12:46 pm

        So happy your family loved it just as much as mine.

        Reply
    4. Michelle says

      January 24, 2022 at 4:51 pm

      5 stars
      This is so Yummy!

      Reply
      • Sara Vaughn says

        January 27, 2022 at 12:47 pm

        I am so happy you found it yummy.

        Reply
    5. Stine Mari says

      January 24, 2022 at 10:58 am

      5 stars
      This is perfection! So flavorful and delicious.

      Reply
      • Sara Vaughn says

        January 27, 2022 at 12:48 pm

        It is one of my favorite recipes; glad you enjoyed it.

        Reply
    6. Kayla DiMaggio says

      January 24, 2022 at 9:02 am

      5 stars
      These red beans and rice was so delicious! I loved how easy they were to make and enjoyed them with the cauliflower rice!

      Reply
      • Sara Vaughn says

        January 27, 2022 at 12:49 pm

        I am happy you found these red beans and cauliflower rice delicious.

        Reply
    7. Jeannie says

      January 24, 2022 at 12:51 am

      5 stars
      can I use vegetable broth instead of chicken broth? this looks delicious and a complete meal for me.

      Reply
      • Sara Vaughn says

        January 27, 2022 at 9:52 am

        Absolutely, you can use vegetable broth instead of chicken.

        Reply
    8. Sue says

      January 23, 2022 at 8:54 pm

      5 stars
      I love how full of flavor this is!

      Reply
    9. Jamie says

      January 23, 2022 at 6:48 pm

      5 stars
      This was so delicious! The perfect balance of flavors!

      Reply
    10. Alexandra says

      January 23, 2022 at 6:37 pm

      5 stars
      So delicious and full of flavour!

      Reply
    11. Jan says

      December 05, 2021 at 6:04 pm

      How can the cook time be 20 minutes when it has to cook for 15 minutes covered and 115 minutes uncovered?

      Reply
      • Sara Vaughn says

        December 07, 2021 at 12:43 pm

        Jan, I am not sure where you saw 115 minutes uncovered? It should be about 10-15 minutes covered and then uncovered. Total cook time 20-30 minutes.

        Reply

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    Meeta Arora, writer at Grain Free Table

    Welcome to Grain Free Table! I’m Meeta- a busy wife, mom of two girls, and lover of food. Here you’ll find lots of easy and delicious gluten & allergy-friendly recipes, info about my favorite food & products, for a gluten-free way of life!

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