Low Fat Classic Cajun Boudin

Experience the bold, zesty flavors of Louisiana with our Low Fat Classic Cajun Boudin, a lighter twist on this bayou favorite. Made with wholesome brown rice, lean pork shoulder, and nutrient-rich chicken livers, this recipe delivers all the savory goodness of traditional boudin without the extra fat. Aromatic vegetables like onion, celery, and green bell pepper meld beautifully with Cajun seasoning staples—cayenne, paprika, thyme, and garlic—creating an irresistibly spiced filling. Simmered to perfection and optionally stuffed into casings, this low-fat boudin offers a versatile option whether served as patties, logs, or classic sausages. Perfect for weeknight dinners, meal prep, or your next Mardi Gras celebration, this lighter boudin recipe doesn’t skimp on authentic Southern charm.

Nutriscore Rating: 70/100

Prep Time:30 mins

Cook Time:90 mins

Total Time:120 mins

Servings: 8

Ingredients

• 1 cup brown rice
• 0.5 pound lean pork shoulder
• 0.25 pound chicken liver
• 1 medium onion
• 2 stalks celery
• 1 medium green bell pepper
• 4 cloves garlic
• 1 teaspoon salt
• 0.5 teaspoon cayenne pepper
• 1 teaspoon paprika
• 0.5 teaspoon dried thyme
• 0.5 teaspoon black pepper
• 2 bay leaves
• 2 tablespoons parsley
• 3 stalks green onions
• 6 feet casing (optional for stuffing)
• 4 cups water or low-sodium chicken broth

Directions

Step 1

Rinse the brown rice under cold water and set aside.

Step 2

Cut the pork shoulder and chicken livers into small chunks.

Step 3

Chop the onion, celery, and bell pepper into small pieces.

Step 4

In a large pot, combine the pork shoulder, chicken livers, onion, celery, bell pepper, garlic cloves (left whole), bay leaves, salt, cayenne pepper, paprika, thyme, and black pepper.

Step 5

Add 4 cups of water or low-sodium chicken broth to the pot. Bring to a boil over medium-high heat, then reduce to a simmer.

Step 6

Cover and cook for about 1 hour, or until the meats are tender.

Step 7

Remove the meats and vegetables from the pot, discarding the bay leaves. Reserve the cooking liquid.

Step 8

In a food processor, pulse the cooked meats and vegetables until they achieve a fine texture. Do not over-process; the mixture should have some texture.

Step 9

Return the processed meat mixture to the pot. Add the rinsed brown rice and 2 cups of the reserved cooking liquid (add more if necessary to cover the rice).

Step 10

Bring to a boil, then lower the heat to a simmer, cover, and cook for about 45 minutes, stirring occasionally, until the rice is tender and the mixture has a thick consistency.

Step 11

Stir in the chopped parsley and finely sliced green onions.

Step 12

If you wish to stuff the mixture into casings, wash them thoroughly and use a sausage stuffer to fill. Otherwise, shape the mixture into logs or patties.

Step 13

Serve immediately or refrigerate and reheat as needed.

Nutrition Facts

Serving size	(1964.7g)

Amount per serving	% Daily Value*
Calories	1273.4

Total Fat 67.4g	0%
Saturated Fat 23.3g	0%
Polyunsaturated Fat 4.5g
Cholesterol 577.3mg	0%
Sodium 4491.8mg	0%
Total Carbohydrate 84.3g	0%
Dietary Fiber 13.0g	0%
Total Sugars 15.4g
Protein 86.6g	0%

Vitamin D 45.4IU	0%
Calcium 238.9mg	0%
Iron 13.4mg	0%
Potassium 2038.3mg	0%

*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.

Source of Calories

Fat: 47.0%

Protein: 26.8%

Carbs: 26.1%