Here’s another super easy meal prep for you! This super simple Cajun Sausage and Vegetables meal prep follows the basic protein + veg formula and is super fast to make. I’ve got some additional suggestions for you below, if you’d like to bulk up the meal a bit or just make it a little fancier!
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Vegetable Options
This recipe is super flexible, so if you don’t like the vegetables I chose, you can swap them out with other vegetables. Here are some options:
- Mushrooms
- Broccoli
- Cauliflower
- Asparagus
- Cabbage
- Green Beans
- Brussels sprouts
For heartier vegetables, like broccoli, cauliflower, or Brussels sprouts, you may want to pre-steam them for a few minutes just to make sure they get tender.
Protein Options
The Andouille sausage in this recipe is packed with herbs, spices, and a delicious smoky flavor, which ends up adding flavor to the entire dish. You can swap the sausage out with something like shrimp or chicken thighs, but if you do so, I suggest coating the chicken or shrimp well with plenty of Cajun seasoning since they don’t have seasonings built-in, like the sausage.
Bulk it Up!
If you need some carb action to keep you full and satisfied, you can serve these Cajun Sausage and Vegetables over a bed of rice. You can cook your rice in broth or add some herbs and spices for even more flavor.
Another option is to serve the sausage and vegetables over a bed of pasta. I think penne would be a great choice. If serving over penne, you can add a vinaigrette to help coat everything in flavor. I think the Smoky Vinaigrette that I used in my Smoky Roasted Sausage and Vegetables recipe would go nicely.
How Long Does it Last?
I generally keep meal preps like this for about four days, but the lifespan will vary depending on the conditions in your refrigerator, the freshness of the vegetables, and how long you cook the vegetables. Since I cooked this with the intention of reheating later, I purposely cooked the vegetables very lightly to prevent them from getting super soggy as they wait in the refrigerator. By nature, they will wilt a bit as the days go by, but undercooking them slightly can definitely help.
Cajun Sausage and Vegetables
Servings 4Ingredients
- 1 zucchini (½ lb.) ($0.72)
- 1 yellow squash (½ lb.) ($0.70)
- 1 red bell pepper ($1.50)
- 1 red onion ($0.28)
- 14 oz. Andouille sausage* ($3.33)
- 2 Tbsp cooking oil, divided ($0.08)
- 1/2 tsp smoked paprika ($0.05)
- 1/4 tsp garlic powder ($0.02)
- 1/4 tsp cayenne pepper ($0.02)
- 1/4 tsp salt ($0.02)
- 1/4 tsp freshly cracked black pepper ($0.02)
- 2 Tbsp chopped fresh parsley ($0.20)
Instructions
- Slice the zucchini and yellow squash into half-rounds. Slice the red bell pepper and red onion into strips. Add all of the vegetables to a large bowl.
- Slice the sausage into rounds. Add the sausage and 1 Tbsp cooking oil to a large skillet. Cook the sausage over medium heat until well browned. Remove the skillet from the heat and transfer the sausage to a clean bowl.
- Drizzle the vegetables with the remaining 1 Tbsp cooking oil, then sprinkle the smoked paprika, garlic powder, cayenne pepper, salt, and pepper over top. Toss the vegetables to coat them in oil and spices.
- Place the same skillet back over the heat and turn the heat under the skillet up to medium-high. Once very hot, add the vegetables and sauté just until they are slightly tender. The vegetables will pick up the flavor left in the skillet from the sausage, so do not clean the skillet first. Be careful to not overcook the vegetables, as they will cook more when you reheat your meal preps.
- Remove the skillet from the heat and add the cooked sausage and chopped parsley to the vegetables. Toss to combine with the vegetables. Give the sausage and vegetables a taste and adjust the salt or other seasonings to your liking.
- Serve immediately or divide into four portions and refrigerate until ready to eat.
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Equipment
- Chef’s Knife
- White Cutting Boards
- Pyrex Glass Meal Prep
Notes
Nutrition
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How to Make Cajun Sausage and Vegetables – Step by Step Photos
Prep the vegetables first, so they’re ready to go. Slice one zucchini and one yellow squash into half-rounds. Slice one red bell pepper and one red onion into strips. Place the vegetables in a bowl.
Slice 14oz. Andouille sausage into rounds.
Add 1 Tbsp cooking oil to a large skillet and heat over medium. Add the sausage and cook until the sausage is well browned. Remove the skillet from the heat and transfer the sausage to a clean bowl.
Drizzle 1 Tbsp cooking oil over the vegetables, then sprinkle with ½ tsp smoked paprika, ¼ tsp garlic powder, ¼ tsp cayenne pepper, ¼ tsp salt, and ¼ tsp freshly cracked pepper. Toss the vegetables until they’re coated in oil and spices.
Turn the heat under the skillet up to medium-high. Once very hot, add the vegetables and sauté just until they begin to soften. The vegetables will pick up the flavor and browned bits left behind by the sausage. Be careful not to overcook the vegetables. Remove the skillet from the heat.
Return the cooked sausage back to the skillet along with a couple of tablespoons of chopped parsley. Toss to combine. Give it a taste and adjust the salt or other seasonings to your liking.
Serve immediately or divide into four portions and refrigerate until ready to eat.
This is now my go-to easy and cheap meal! Soooooo delicious and simple to make!