Chef Ramsay Lit the Fire—But I Took Out the Rice (And Kept the Soul)
This one started in classic Gordon fashion: hot pan, sizzling sausage, and zero patience for bland food. But I needed it keto. So I ditched the rice, skipped the peas, and rewired it to hit hard with fat, flavor, and zero carb regrets.
Somewhere between the garlic hitting the oil and the cauliflower soaking up smoky sausage drippings, I had my own “yes chef” moment—because this still feels like a Ramsay bowl. Just one that won’t spike your blood sugar or kick you out of ketosis.
🔥 What Solves the “Sad Keto” Problem
Rice is texture. Cauli rice is… usually wet mush. But this version avoids that trap by:
- Searing sausage first—all that smoky fat becomes the flavor base
- Cooking veggies separately—no cauliflower sog-fest
- Finishing fast—cauli rice doesn’t need to simmer, it just needs to vibe with the flavors
It’s smoky, garlicky, and has just enough pop from fresh herbs to keep it feeling real. Comforting without carb loading.
🧾 Ingredients That Kept It Keto
- 2 tbsp olive oil – Fat = flavor carrier and keeps things sizzling
- 5 garlic cloves, minced – Go hard or go home
- 2 medium onions, chopped – Yes, some carbs, but worth it for depth (10–12g net in total batch)
- 1 yellow bell pepper, chopped – Sweetness and color, ~5g net
- 1 red bell pepper, chopped – Balances the savory, ~5g net
- 400g smoked sausage (like kielbasa or chorizo) – Go bold, go fatty, keep it zero-carb if you can
- ¾ tsp salt + ½ tsp black pepper – Don’t be shy
- ¾ tsp smoked paprika – Depth without heat
- 4 cups cauliflower rice (frozen is fine) – The swap that makes this keto (4g net per cup)
- 1 tbsp lemon juice or 2 tbsp chopped parsley – Optional freshness hit
♻️ Low-Carb Substitutions That Hold Up
| Swap | What Changes | Worth It? |
|---|---|---|
| Cauliflower rice for white rice | Drops carbs massively | YES – just don’t overcook it |
| Spinach or kale for peas | Keeps color, drops carbs | YES – throw in last minute |
| Zucchini or broccoli rice | Works if you can’t do cauliflower | OK – texture is softer |
⚠️ Keto Missteps and How I Fixed Them
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Cauli rice got mushy | Cooked too long | Add it at the END |
| Sausage too bland | Used uncooked kind | Use smoked or pre-cooked only |
| Everything was watery | Didn’t let cauli rice steam off | Finish uncovered on high for 2 min |
👩🍳 Step-by-Step (This One’s Quick)
- Brown the sausage
Heat 1 tbsp oil in a heavy pan. Sear sausage slices until golden. Remove and set aside. - Sauté the aromatics
Add another tbsp oil. Cook garlic and onion 2–3 mins. Add both peppers. Sauté until just soft, about 3–4 mins. - Build the base
Stir in smoked paprika, salt, and pepper. - Toss in cauli rice
Add frozen cauliflower rice (no need to thaw). Stir to coat everything in the sausage-y flavor bomb. - Finish it fast
Return sausage. Cook uncovered over medium-high heat for 5–6 mins until cauli rice is hot and just starting to brown. - Freshen and serve
Stir in parsley or lemon juice. Taste and adjust seasoning. Serve hot, straight from the pot.
🧠 Tricks That Made This Work Better
- I microwave frozen cauli rice for 2 mins and squeeze it in a towel—removes excess water before it hits the pan
- Let the sausage sit after searing—it holds juicier and adds back flavor later
- Don’t crowd the pan. Two batches > soggy bowl
🧊 How I Store and Track It
- Fridge: Up to 4 days, airtight
- Freeze: Sure—but freeze the sausage/veggie mix alone. Add cauli rice fresh when reheating for best texture
- Reheat: Medium heat with a splash of broth or water. Stir gently.
Each bowl (¼ batch) clocks in at about 6–8g net carbs, depending on veggies and sausage brand. Fatty, filling, and no insulin rollercoaster.
❓ Can I Eat This on Keto? (Yes, Here’s Why)
Q: Does cauliflower rice really replace regular rice?
A: Not for sushi. But here? 100%. The texture works when it’s not overcooked.
Q: Can I use fresh cauliflower?
A: Yes, just pulse in a food processor until rice-sized. Drain well.
Q: What sausage is best for keto?
A: Smoked, cooked varieties—look for 0–1g net carbs per serving. Avoid anything with hidden sugars or binders.
🥣 Nutritional Facts (Per Serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | ~525 kcal |
| Total Fat | ~41 g |
| Saturated Fat | ~11 g |
| Cholesterol | ~68 mg |
| Sodium | ~750 mg |
| Potassium | ~630 mg |
| Total Carbohydrate | ~12 g |
| Dietary Fiber | ~5 g |
| Net Carbs | ~7 g |
| Sugars | ~3 g |
| Protein | ~25 g |
Check out More Recipes:
- Gordon Ramsay Beef Barley Soup – Now Keto, Still a Flavor Powerhouse
- Gordon Ramsay-Inspired Keto Tiramisu – Low-Carb
- Gordon Ramsay Spaghetti Sauce – Low-Carb, Keto-Friendly
- Gordon Ramsay Caramelized Onion Dip – Low-Carb, Keto-Friendly
- Gordon Ramsay Mince and Cauli-Mash – Keto Comfort Food Done Right
Gordon Ramsay Keto Sausage and Rice Bowl
Description
A low-carb, keto-friendly take on Gordon Ramsay’s sausage and rice bowl—made with smoky sausage, colorful veggies, and cauliflower rice. Hearty, bold, and done in under 30 minutes.
Ingredients
Instructions
- Heat 1 tbsp olive oil in a large skillet or Dutch oven. Add sliced sausage and sear until browned. Remove and set aside.
- Add remaining 1 tbsp oil to the pan. Sauté garlic and onions for 2–3 minutes.
- Add red and yellow bell peppers. Cook another 3–4 minutes until softened.
- Stir in smoked paprika, salt, and black pepper.
- Add cauliflower rice (no need to thaw if frozen). Stir well to coat in the seasoned oil.
- Return sausage to the pan. Cook everything together for 5–6 minutes on medium-high heat until cauliflower rice is hot and slightly browned.
- Turn off heat. Add lemon juice or parsley if using. Serve hot.
Notes
- Don’t overcook the cauliflower rice—add it last to avoid mushy texture.
Use smoked or pre-cooked sausage to avoid adding extra cooking steps.
For better texture, microwave frozen cauliflower rice and squeeze out excess water in a towel before cooking.
Want it spicier? Add red chili flakes with the garlic.
Portion into 4 equal servings to track macros easily (~525 kcal, 7g net carbs per serving).
