Go Back
Black beans and rice with sausage served in a white bowl, a hearty high-protein meal prep dish

Black Beans and Rice with Sausage (Cheap High Protein Meal Prep)

An honest, filling meal that costs about three dollars a serving and delivers nearly 30 grams of protein per bowl. This single pot dish is flavorful, fast, and keeps you full without tasting like punishment food.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Dinner, Lunch
Cuisine American
Servings 4 servings
Calories 450 kcal

Equipment

  • large skillet

Ingredients
  

  • 1 pound smoked sausage, sliced into coins about quarter-inch thick
  • 2 tablespoons olive oil
  • 1 medium yellow onion, diced
  • 4 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1.5 cups cooked rice (white, brown, or a mix)
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon red pepper flakes
  • Salt and black pepper to taste
  • 2 tablespoons fresh lime juice
  • Handful of fresh cilantro for finishing, optional

Instructions
 

  • Step 1: Heat olive oil in a large skillet over medium-high heat. Add sausage coins in a single layer and cook undisturbed for 2-3 minutes until golden, then flip and cook another 2 minutes. Remove to a plate.
  • Step 2: Add diced onion to the same pan and cook about 3 minutes until edges soften. Stir in minced garlic and cook 1 minute. Add diced bell pepper and cook 2-3 minutes until slightly softened.
  • Step 3: Sprinkle cumin, smoked paprika, and red pepper flakes over vegetables. Stir and toast for 30 seconds. Pour in drained black beans and stir to coat.
  • Step 4: Add cooked rice and reserved sausage to the pan. Stir until evenly combined and warm, about 2-3 minutes. Pour in lime juice and taste. Add salt and black pepper as needed.
  • Step 5: Remove from heat and finish with fresh cilantro if using. Serve immediately or portion into containers for meal prep.

Notes

Makes 4 generous servings. Doubles beautifully for meal prep. Keeps in refrigerator for up to 5 days and reheats without texture loss. Tastes even better the next day after flavors meld. Can swap sausage for ground beef, rotisserie chicken, or turkey sausage. Add corn, diced tomatoes, or spinach for extra vegetables. Protein: 28g, Carbs: 38g, Fat: 18g per serving.
Keyword black beans and rice with sausage