Low Fat Boudin Balls
Indulge in the flavors of Louisiana with these guilt-free **Low Fat Boudin Balls**, a lighter twist on the classic Cajun favorite! Made with lean turkey sausage, hearty brown rice, and a colorful medley of aromatic vegetables, these baked boudin balls offer all the bold spices and savory goodness you crave, without the added grease of traditional fried versions. Each bite is seasoned to perfection with paprika, cayenne, and a touch of garlic, then coated in whole wheat breadcrumbs for an irresistibly crispy finish. Ready in just under an hour and perfect for meal prep or a delicious party appetizer, these easy-to-make boudin balls are a healthy yet flavorful crowd-pleaser. Serve them warm with your favorite dipping sauce, and enjoy a taste of the South while sticking to your health goals! Keywords: low fat boudin balls, healthy Cajun recipes, baked appetizers, turkey sausage recipes.
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Recipe Information
Ingredients
- 1 pound lean turkey sausage
- 1 cup brown rice
- 1 large onion
- 2 celery stalks
- 1 green bell pepper
- 3 garlic cloves
- 1 bunch green onions
- 1 teaspoon paprika
- 0.5 teaspoon cayenne pepper
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 large egg
- 1 cup whole wheat breadcrumbs
- non-stick cooking spray
Instructions
Preheat your oven to 375°F (190°C).
Cook the brown rice according to package instructions until tender and set aside to cool.
Finely chop the onion, celery, and green bell pepper. Mince the garlic cloves.
In a large skillet over medium heat, add the lean turkey sausage and cook until browned and cooked through. Remove the sausage from the skillet and drain any excess fat.
In the same skillet, add the chopped onion, celery, and green bell pepper. Sauté for about 5 minutes or until the vegetables are softened.
Add the minced garlic to the skillet and sauté for an additional minute until fragrant.
Return the cooked turkey sausage to the skillet with the sautéed vegetables.
Add the cooked brown rice, chopped green onions, paprika, cayenne pepper, salt, and black pepper. Stir to combine all the ingredients.
Remove the mixture from the heat and allow it to cool slightly.
In a large mixing bowl, lightly beat the egg. Add the cooled sausage and rice mixture to the egg and stir until well combined.
Using your hands, shape the mixture into 1.5-inch balls.
Roll each ball in the whole wheat breadcrumbs, pressing gently to adhere.
Place the boudin balls on a baking sheet lined with parchment paper and sprayed with non-stick cooking spray.
Lightly spray the tops of the boudin balls with non-stick cooking spray for extra crispness.
Bake in the preheated oven for 20-25 minutes or until golden brown and heated through.
Remove from the oven and allow to cool slightly before serving. Enjoy your low fat boudin balls with a side of your favorite dipping sauce!
Nutrition Facts
Calories |
1705 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.7 g | 70% | |
| Saturated Fat | 14.7 g | 74% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 540 mg | 180% | |
| Sodium | 6042 mg | 263% | |
| Total Carbohydrate | 175.6 g | 64% | |
| Dietary Fiber | 26.9 g | 96% | |
| Total Sugars | 22.7 g | ||
| Protein | 131.6 g | 263% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 425 mg | 33% | |
| Iron | 16.8 mg | 93% | |
| Potassium | 3059 mg | 65% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
