Heart-Healthy Boudin Balls

Indulge in Southern comfort without the guilt with these Heart-Healthy Boudin Balls—a lighter twist on a beloved classic! Made with lean turkey sausage, wholesome brown rice, and vibrant vegetables like celery, onion, and bell pepper, this baked version skips the deep fry while keeping the bold Cajun flavors alive. A touch of cayenne and smoked paprika provides just the right amount of spice, while whole wheat breadcrumbs add a satisfying crunch. These golden, oven-baked bites are perfect as a nutritious appetizer, party snack, or on-the-go treat. Ready in just 50 minutes, they're proof that you can enjoy indulgent flavors while staying health-conscious. Serve with a zesty dipping sauce for an irresistible, heart-healthy crowd-pleaser!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 12

Ingredients

• 1 pound lean turkey sausage
• 2 cups cooked brown rice
• 1 cup celery, finely chopped
• 1 medium onion, finely chopped
• 1 medium green bell pepper, finely chopped
• 2 cloves garlic, minced
• 0.25 cup fresh parsley, chopped
• 0.25 teaspoon cayenne pepper
• 0.5 teaspoon smoked paprika
• 0.5 teaspoon black pepper
• 0.5 teaspoon salt
• 1 cup whole wheat breadcrumbs
• 0 olive oil cooking spray

Directions

Step 1

Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

Step 2

Heat a large non-stick skillet over medium heat. Add the turkey sausage and cook until browned, about 5-7 minutes. Break it up into small pieces as it cooks.

Step 3

Add the chopped celery, onion, and green bell pepper to the skillet. Cook until the vegetables are softened, about 5 minutes.

Step 4

Add the minced garlic to the skillet. Stir and cook for an additional minute until fragrant.

Step 5

Remove the skillet from the heat. Stir in the cooked brown rice, chopped parsley, cayenne pepper, smoked paprika, black pepper, and salt until well combined.

Step 6

Let the mixture cool slightly before shaping it into balls. Use a tablespoon to scoop and shape the mixture into balls approximately 1.5 inches in diameter.

Step 7

Roll each ball in whole wheat breadcrumbs to coat evenly.

Step 8

Place the boudin balls on the prepared baking sheet. Lightly spray them with olive oil cooking spray.

Step 9

Bake in the preheated oven for 15-20 minutes, or until the boudin balls are firm and golden brown.

Step 10

Remove from oven and let cool for a few minutes before serving. Enjoy these heart-healthy boudin balls as an appetizer or snack, with your favorite dipping sauce on the side.

Nutrition Facts

Serving size	1414.9 grams (1414.9g)

Amount per serving	% Daily Value*
Calories	1793

Total Fat 48.50g	62%
Saturated Fat 13.30g	67%
Polyunsaturated Fat 1.40g
Cholesterol 320mg	107%
Sodium 5600mg	243%
Total Carbohydrate 212.10g	77%
Dietary Fiber 27.50g	98%
Total Sugars 16.30g
Protein 128.80g	258%

Vitamin D 0IU	0%
Calcium 453mg	35%
Iron 19mg	105%
Potassium 3377mg	72%

*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: 24.2%

Protein: 28.6%

Carbs: 47.1%