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Sheet Pan Sausage with Roasted Veggies

sheet pan sausage

This Sheet Pan Sausage with Veggies – including Roasted Broccoli, Yellow Squash, and Zucchini is a quick dinner idea that you can make in less than 20 minutes.

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Plate with roasted sausage, zucchini, yellow squash, and broccoli florets.

Why this Recipe is Great for Meal Prep

Smoked sausage is the secret ingredient in this recipe, and the best part is that it’s already pre-cooked. So all you have to do is heat it up and it adds tons of flavor with low effort, which is perfect for a busy weeknight!

We used budget-friendly ingredients such as broccoli florets, yellow squash, and zucchini. However, you can add or switch up your choice of vegetables for your recipe and use what you have on hand.

If you’re keeping this low carb, other vegetables that will work well are bell peppers, asparagus, cauliflower, and Brussel sprouts. The important thing is to use vegetables that can roast quickly in less than 20 minutes.

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Here are the Essential Ingredients You’ll Need

  • Pre-Cooked Sausage: Nowadays, there are so many options for pre-cooked sausage. You can use pork, beef, turkey, or chicken sausage.
  • Broccoli: You can also use cauliflower or brussels sprouts.
  • Yellow Squash: Other squash options are diced butternut squash or delicata squash
  • Zucchini: Another non-starchy vegetable you can use are snow peas or even green beans
Plate with roasted sausage, zucchini, yellow squash, and broccoli florets.

How to Make Sheet Pan Sausage and Veggies

  1. Preheat the oven to 400F.
  2. Slice the vegetables and sausage into rounds.
  3. Place them on a sheet pan and coat them with olive oil.
  4. Sprinkle with seasonings and bake in the oven for 12 to 15 minutes.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with roasted sausage, zucchini, yellow squash, and broccoli florets.

Meal Prep Tips for Sheet Pan Sausage and Veggies

  • Other Cook Method: You can definitely make this in a toaster oven or in the Air Fryer. And if you don’t want to mess with the oven, you can also saute these ingredients in a saute pan. Just add olive oil and start with the sausage first, followed by the vegetables for a few minutes.
  • Leftover sausage: If you buy a pack of sausage and have some leftover, you can store it in a freezer bag in the freezer for up to 3 months. You can also use it up in other meals such as a soup recipe, breakfast tacos, or even in a pasta dish.
  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.
Glass meal prep containers with roasted sausage, zucchini, yellow squash, and broccoli florets.
sausage and veggies

Sheet Pan Sausage with Roasted Veggies

Effortless Sheet Pan Sausage and Vegetable Recipe that can be ready in less than 20 minutes.
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Ingredients
  

  • 4 beef sausage links (sliced)
  • 1/4 red onions (diced)
  • 2 tablespoon garlic (minced)
  • 1 yellow squash
  • 1 zucchini
  • 2 cups broccoli florets
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon paprika
  • 1 lemon (juiced)
  • 1 tablespoon olive oil

Instructions
 

  • Pre-heat oven to 400F. Cut the yellow squash and zucchini into 1/4 inch half rounds. Slice the sausage into rounds.
  • Place the sausage and veggies on a sheet pan. Sprinkle the seasonings and minced garlic on top. Coat everything with olive oil. Bake in the oven for 12 to 15 minutes.

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Air Fryer Orange Soy Glazed Chicken with Broccoli

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Sauteed Ground Beef with Spring Veggies

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Frequently Asked Questions

What is smoked sausage?

The most common smoked sausages are andouille or kielbasa sausage. They are exposed to burning wood smoke which gives them the smokey flavor.

Can I use raw sausage?

Yes, you can use raw sausage in this recipe, just be sure to use a thermometer to check the internal temperature of the sausage and make sure it fully cooks to the appropriate internal cooking temperature. We recommend cooking them whole and then slicing them afterward.

What can I serve with this recipe?

This recipe pairs well with rice pilaf, side salad, or even buttered noodles with grated parmesan cheese.

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Chicken Pesto Wrap with Hummus and Bell Peppers

chicken pesto wrap

Light and healthy Pesto Chicken Wrap with Fresh Veggie Sticks and Creamy Hummus.

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Plate with chicken pesto served with bell peppers and hummus dip.

Why You Need to Make this Healthy Chicken Tenderloin Recipe

Chicken Marinated in basil pesto sauce makes for a great lunch or quick dinner and they are so easy to make.

  • High protein meal

  • Low Calorie

  • Budget-Friendly

  • A No-Fuss Meal Prep

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Featured Ingredients

  • Chicken Tenderloins: You can also use chicken breasts or boneless chicken thighs.

  • Tortilla: We used whole wheat, but any kind of tortilla will work just fine.

  • Fresh Veggie Sticks: We sliced up bell peppers and cucumbers, however, you can use celery or carrots. Any kind of fresh veggies will be great for dipping into the hummus.

  • Hummus: You can use this as a spread for your wrap or a dip for your fresh veggies. You can also use yogurt as an option.

  • Pesto: Basil pesto is such a great way to marinate your protein with. You can also add some to your hummus for extra flavor

Plate with chicken pesto served with bell peppers and hummus dip.

How to Prepare Chicken Pesto

  1. Preheat an indoor grill on medium-high heat.

  2. In a mixing bowl, marinate the chicken with the basil pesto sauce and make sure it is fully coated.

  3. Next, place the chicken on the grill and sear it on each side for a few minutes until it fully cooks.

  4. While the chicken is cooking, slice up your veggie dips and scoop up your hummus.

Reference the recipe card below for detailed instructions.

Chicken grilling on an indoor grill pan.

Meal Prep Tips for A Chicken Pesto Wrap

  • Other Cook Methods: You can also cook the chicken in a small toaster oven or cook it at 400F for 20-25minutes or in the Air Fryer at 360F for 20-22 minutes. Make sure it reaches an internal temperature of 165F

  • Storage: This meal can be stored in a meal in an air-tight container in the refrigerator for up to 3 to 4 days. The chicken can also be frozen in freezer wrap in the freezer for up to 3 months for the best quality

  • To Serve: This meal can be served chilled, or you can warm up the chicken separately in the microwave until it is heated through

  • Extra Ingredients: Leftover pesto sauce can also be frozen in the freezer or you can use it as a sauce for pasta, a spread for sandwiches, or even serve a dollop on top of your breakfast eggs.

Glass meal prep containers with chicken pesto served with bell peppers and hummus dip.

pesto chicken wrap

Chicken Pesto Wrap with Hummus and Bell Peppers

Marinated chicken tenderloins in basil pesto, grilled to perfection, and served in whole wheat tortillas with sliced orange bell pepper, cucumber, and a side of hummus.
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Prep Time 5 minutes
Cook Time 25 minutes
Course lunch
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • indoor grill pan

Ingredients
  

  • 12 oz chicken tenderloins
  • 2 tablespoons basil pesto sauce
  • 2 whole wheat tortillas
  • 1 orange bell pepper (sliced)
  • 1/4 cup cucumbers (sliced)
  • 1/2 cup hummus

Instructions
 

  • In a mixing bowl, add the chicken tenderloins with the basil pesto sauce. Mix it all together and make sure the chicken is fully coated with the sauce.
  • Heat an indoor grill pan on medium-high heat. Sear the chicken tenderloins on each side for about 4 to 5 minutes until they fully cook to an internal temperature of 165F.
  • Meanwhile, slice your veggies. Serve the chicken in the tortilla wraps and eat the fresh veggies with the hummus dip.

Notes

Note: If you don’t want to cook this recipe on the stove top, you can also cook this chicken in the oven at 400F for 20-25 minutes or in the Air Fryer at 360F for 20-22 minutes. Make sure it reaches an internal temperature of 165F

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Frequently Asked Questions

What is a chicken tenderloin?

The chicken tenderloin is the long innermost muscle of the chicken breast next to the breast bone. It is attached by a thin membrane and is considered the most tender part of the chicken.

Are chicken tenderloins healthy?

Chicken tenderloins are lean and are a great source of protein for a low-fat diet. You can easily prep this ingredient using several different cooking methods.

How many calories are in a single chicken tenderloin?

A 4 oz portion is about 110 calories.

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Sausage Egg Muffins with Strawberries

easy sausage egg muffins

We love making these high-protein, low-carb egg muffins for meal prep.

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Round plate with breakfast sausage egg muffins served with strawberries and topped with fresh green herbs.

Why sausage egg muffins are great for weight loss

  • They are high in protein which will help you stay full longer

  • Egg muffins can be an easy way to pack in veggies and still be tasty

  • They are easy to make in small batches or you can make a large amount and save them for snacks

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Egg Muffin Ingredients & Modifications

  • Eggs: The egg is the star, but if you want to remove the yolk, you can just use the egg whites.

  • Sausage: We used diced chicken sausage for added protein. Feel free to use breakfast turkey crumbles, chopped bacon pieces, or diced deli meat.

  • Bell Peppers & Onions: We used bell peppers and onions because we always have them on hand, however, you can also use other veggies such as sliced mushrooms or chopped kale, spinach, or broccoli.

  • Seasonings: We simply seasoned our egg muffins with salt, but you can use any dried seasoning such as garlic powder, paprika, chili powder, or parsley to add flavor

Blue silicon muffin pan with egg mixture containing chopped vegetables and sausage.

Here are the basic steps for making egg muffins:

  1. Preheat the oven to 400F. Grease your muffin wells with oil or spray with cooking spray.

  2. Next, chop your fillings into small diced pieces.

  3. In a bowl, whisk together the eggs and seasonings.

  4. Then, add the fillings to the egg mixture.

  5. Use a 1/3 cup scoop to pour the egg mixture into the muffin wells.

  6. Bake in the oven until the eggs are firmly set.

Reference the recipe card below for detailed instructions.

Round plate with breakfast sausage egg muffins served with strawberries and topped with fresh green herbs.

Meal Prep Tips for Sausage Egg Muffins:

  • Cooking tip: Don’t make the mistake of not greasing your muffin wells, the eggs will stick, let’s just say, cleaning duty will not be fun that day!

  • Other Prep Methods: If you don’t have muffin pans, you can just pour the whole mixture into a small baking dish and bake it all together. After it bakes, use a knife to cut the individual portions.

  • To Serve: Enjoy these egg muffins with a side of fruit or even roasted potatoes.

  • Storage: Store them in an air-tight container or Ziploc bags in the refrigerator for up to 3 to 4 days. You can also freeze them and store them in the freezer for up to 3 months for the best quality.

  • To Reheat: Heat them in the microwave until they warm through.

Glass meal prep containers storing sausage egg muffins and strawberries.

egg muffins

Sausage Egg Muffins with Strawberries

These high protein egg muffins are a tasty way to start of your day and help keep you satisfied until lunch time.
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • whisk
  • muffin pan
  • spoon
  • oven

Ingredients
  

  • 4 large egg
  • 1 chicken sausage link (3 oz)
  • 1/4 cup red bell pepper (diced)
  • 1/4 cup red onion (diced)
  • 1/4 cup cilantro (chopped)
  • 1.5 cups strawberries
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt

Instructions
 

  • Pre-heat the oven to 400F
  • Dice the chicken sausage, bell peppers, and red onions into small squares. Chop the cilantro
  • In a bowl, whisk together the eggs and season with salt. Add the sausage, bell peppers, red onions, and cilantro
  • Use a 1/3 cup scoop to evenly pour the egg mixture into the wells (should be enough for 6 muffins)
  • Bake in the oven for 10-12 minutes until the eggs firmly set
  • Serve with fresh strawberries

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Frequently Asked Questions

Can I use frozen vegetables to fill my egg muffins?

Yes, you can use any kind of veggies such as frozen, canned, cooked, or fresh. The difference will be in the texture of the vegetables. Raw vegetables will be more crunchy.

Can I use liquid egg whites?

Yes, just add a little bit more egg whites to the recipe to replace the volume of the yolks.

What else can I add to the egg muffins?

Feel free to add shredded cheese or fresh herbs such as green onions or basil.

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Black Bean and Corn Soft Tacos

bean and corn taco

Here’s a deliciously seasoned plant-based soft taco with lots of southwestern flavor appeal.

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Round plate with black bean and corn tacos with a side salad

If you’re trying to incorporate more plant-based items in your meal prep during the week, then you’ll love this black bean and corn soft taco.

Why You Need to Make This

  • The black beans are enhanced with crisp bell peppers, sweet corn, and bright cilantro.

  • It comes together in less than 15 minutes in the skillet or you can roast it in a sheet pan

  • It uses budget-friendly ingredients helping you save money during the week

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Ingredients You’ll Need for Vegetarian Black Bean Tacos

  • Tortillas: We used flour tortillas, however, you can also use corn tortillas if you want to keep this gluten-free. If you want to keep it low carb, use jicama sliced tortillas

  • Black Beans: Use any beans of your choice such as pinto beans

  • Bell Pepper: You can use any color. We used red bell peppers for this recipe because of the bright colors and the sweetness of the peppers

  • Red Onions: You can also use white onions or yellow onions. We just used red onions to add purple colors.

  • Seasonings: We’re seasoning this meal with chili powder, paprika, garlic powder, and salt

Round plate with black bean and corn tacos with a side salad

How to Prepare These High-Protein Black Bean Soft Tacos

Sheet Pan Method:

  1. Dice up all of the vegetables. Add the black beans, corn, onions, and bell peppers into a mixing bowl. Sprinkle in the seasoning and drizzle with olive oil. Mix all the ingredients together.

  2. Place the ingredients in a sheet pan and bake in the oven for 10 minutes at 350F.

Stove Top Method:

  1. Add oil to a heated skillet and start with sauteeing the onions and bell peppers.

  2. Next, add the seasonings, black beans, and corn, and mix them together until they heat through.

  3. Serve the black bean filling inside the tortillas.

Reference the recipe card below for detailed instructions.

bean and corn taco

Meal Prep Tips for Black Bean and Corn Tacos

  • To Serve: Serve with a side salad and your choice of dressing. You can also enjoy these tacos with a side of coleslaw, jicama and mango salsa, Spanish rice, or even with chips and salsa

  • Toppings: You can also top your tacos with sliced avocados, shredded cheese, or sour cream

  • Flavor Tip: Top them off with chopped cilantro and the juice of a lime to freshen up the meal

  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days. Keep the black bean filling separate from the tortillas so that they don’t get soggy

  • Leftovers: If you make a larger batch of the black bean filling use it as a dip with crispy tortilla chips or serve it as a topping for salads

Glass meal prep containers with black bean and corn tacos with a side salad.

black bean soft taco

Black Bean and Corn Soft Tacos

This vegetarian black bean soft taco recipe is super fast, fresh, and a delicious vegetarian dish you can make for yourself during the week.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American, Latin
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula
  • sheet pan

Ingredients
  

  • 1/4 cup red onions (diced)
  • 1 red bell pepper (diced)
  • 1.5 cups black beans (drained and rinsed)
  • 1 cup corn (frozen or canned)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 4 cups spring mix
  • 4 flour tortillas
  • 4 tablespoons salad dressing (your choice)

Instructions
 

Sheet Pan Method:

  • Preheat the oven to 350F. Add the black beans, corn, onions, and bell peppers into a mixing bowl. Sprinkle in the seasonings and drizzle with olive oil. Mix all of the ingredients together.
  • Pour the mixture into a sheet pan and bake in the oven for 8-10 minutes.

Stove Top Method

  • Add oil to a saute pan on medium-high heat and saute the onions and bell peppers until soften (about 2 to 3 minutes).
  • Next, add the seasonings, black beans, and corn, and mix everything together for another 2 to 3 minutes.
  • Serve the black bean mixture inside the flour tortillas and enjoy with a side salad.

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Frequently Asked Questions

Are bean tacos healthy?

Yes, they are high in protein and fiber which help keep you full and promote weight loss.

Are black beans good for you?

Black beans are rich in antioxidants which help promote cell health and promote heart health. They are also a good source of Iron, Folate, Vitamin A, and Calcium.

How many calories in a serving of cooked black beans

A ½ cup serving provides about 114 calories, 8 grams of protein, and 20 grams of carbs, and 7 grams of fiber.

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Baked Shrimp with Panko Breaded Asparagus

shrimp and asparagus

Garlic lemon shrimp and crispy panko-crusted asparagus all baked together in one pan! This super easy baked shrimp recipe keeps the dishes to a minimum and the flavor clean and crisp.

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Plate with baked shrimp recipe with asparagus topped with panko breadcrumbs and lemon slice.

Need a game plan for your midweek dinner after a long day of work? Then, you’ll want to try this quick and easy cooking method that will help you get dinner on the table in less than 30 minutes.

Sheet pan meals save time, make clean-up easier, and the oven does all the work. That’s why we love this Oven Baked Shrimp with Roasted Asparagus topped with crispy panko breadcrumbs.

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Easy Ingredients for this Baked Shrimp Recipe

  • Shrimp: Get shrimp that is already peeled and deveined

  • Asparagus: You can also swap this ingredient out with green beans or broccolini

  • Lemon: Lemon on seafood help to add bright flavors to the dish

  • Seasonings: We used chili red pepper flakes for a little bit of heat, paprika for smoky flavors, and garlic as an aromatic

  • Breadcrumb Mixture: This crunchy topping is the star of the show that adds a layer of crunch and flavor to the dish. This crispy and garlicky combination levels up the dish

Glass meal prep container with baked shrimp recipe with asparagus topped with panko breadcrumbs and lemon slice.

Easy Steps to Make Sheet Pan Shrimp and Asparagus

  1. Pre-heat the oven to 400F.

  2. Place the shrimp and asparagus on a sheet pan and sprinkle them with seasonings. Coat with olive oil.

  3. In a small bowl, mix together the breadcrumb mixture and top off the asparagus with the bread crumbs.

  4. Bake everything in the oven for 10-12 minutes

Reference the recipe card below for detailed instructions.

Plate with baked shrimp recipe with asparagus topped with panko breadcrumbs and lemon slice.

Meal Prep Tips for Sheet Pan Meals

  • Line the pan with foil or parchment paper to help with easy clean-up.

  • Avoid overcrowding the pan. This will help everything crisp up instead of steaming the food.

  • Pair proteins and vegetables that have similar cook times.

Glass meal prep containers with a baked shrimp recipe with asparagus topped with panko breadcrumbs and lemon slice.

shrimp and asparagus

Oven Baked Shrimp with Asparagus and Panko Breadcrumbs

Crispy, golden panko crusted asparagus paired with high-protein shrimp. An easy sheet pan meal for your busy work week.
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan

Ingredients
  

  • 12 oz shrimp (peeled and deveined)
  • 12 asparagus spears
  • 1 lemon (sliced)
  • 1/4 teaspoon red chili pepper flakes
  • 1/4 teaspoon paprika
  • 1 tablespoon garlic (minced)
  • 1 tablespoon olive oil

Bread crumb mixture

  • 1/2 cup panko bread crumbs
  • 1 tablespoon garlic (minced)
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt

Instructions
 

  • Pre-heat the oven to 400F. Be sure to trim the bottom ends of the asparagus (about 1-inch).
  • Place the shrimp and asparagus on a sheet pan and season with paprika, red chili pepper flakes, salt, and minced garlic. Drizzle with olive oil
  • In a small bowl mix together the bread crumbs, minced garlic, salt, and olive oil. Top off asparagus with the bread crumbs.
  • Bake everything in the oven for 12 minutes. After it cooks, squeeze lemon juice on top of the shrimp.

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Frequently Asked Questions

What are panko breadcrumbs?

Panko is a Japanese style of breadcrumbs that are lighter, airier, crispier, and larger than regular breadcrumbs that give a bigger crunch to deep-fried foods.

Can I use panko and breadcrumbs interchangeably?

You can use them interchangeably, the only difference is your preference in how crunchy you prefer your coating on fried foods

Which is healthier panko or breadcrumbs?

Panko is lower in calories, sodium, and fat than regular breacrumbs.

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Stuffed Lasagna Peppers

stuffed lasagna peppers

Here’s a low-carb, gluten-free version of lasagna that has all the hearty flavors of the classic lasagna dish. Best of all, the tasty ingredients are all packed in sweet and vibrant bell pepper cups.

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Round plate with bell peppers stuffed with meat sauce and topped with melted cheese.

Now, we know that lasagna can sometimes be tedious to make, but here’s an easy meal prep version that you can make in advance for your next weeknight meal.

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Why is this lasagna pepper recipe great for meal prep?

  • Fewer prep steps than your traditional lasagna recipe, but has all the same flavors found in the classic dish

  • You can still add tons of flavor even without the extra pasta, and it’s a great way to incorporate more vegetables into the dish

  • You can keep it simple by using pre-made marinara sauce

Round plate with bell peppers stuffed with meat sauce and topped with melted cheese.

Super Simple Ingredients You’ll Need for Stuffed Lasagna Peppers

  • Ground Beef: We used lean ground beef, but you can also use ground turkey, ground chicken, and ground Italian pork sausage

  • Marinara Sauce: We used the store-bought sauce. Be sure to read the nutrition label and pick the one with less sugar in the ingredients

  • Bell Peppers: You can use any color, but we opted for red bell peppers because they are sweeter and enhance the flavors of the marinara sauce

  • Cheese: We used shredded mozzarella cheese, but you can use whatever you have on hand

Glass meal prep containers with bell peppers stuffed with meat sauce and topped with melted cheese.

How to Make Stuffed Lasagna Peppers

  • Start with the meat sauce: Saute your onions until they soften, then add the ground beef, and seasonings, and cook until golden brown.

  • Mix in the marinara sauce: After your beef has cooked, pour in the sauce.

  • Assemble the peppers: After you cut the peppers in half, remove the seeds, and use a scoop to fill in each half with the meat sauce.

  • Bake the peppers: Bake them until they are tender. In the last 5 minutes, top it off with shredded cheese and continue to bake until the cheese melts.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with bell peppers stuffed with meat sauce and topped with melted cheese.

Meal Prep Variations

  • If you’re not a fan of bell peppers, you can also use portobello mushrooms or zucchini boats as your vegetable base for the meat sauce.

  • If you want to add more vegetables to the dish, add chopped spinach, or sliced mushrooms to the meat sauce.

  • If you’re a cheese lover, you can also layer ricotta cheese or cottage cheese in between the meat sauce when stuffing your pepper

Stuffed lasagna peppers

Stuffed Lasagna Peppers

Baked Lasagna Stuffed Peppers filled with savory meat sauce and topped with gooey melted cheese!
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Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan
  • baking dish
  • oven

Ingredients
  

  • 8 oz ground beef
  • 1/4 cup red onions (diced)
  • 1 cup marinara sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 2 red bell peppers
  • 1 tablespoon olive oil
  • 1/2 cup shredded mozzarella cheese

Instructions
 

  • Preheat the oven to 400F. Add olive oil to a saute pan on medium-high heat. Saute the onions until they soften (about 2 to 3 minutes). Next, add the ground beef and seasonings and saute until it is fully cooked and golden brown (about 5 to 6 minutes). Then, add the marinara sauce and stir it all together.
  • Cut the bell peppers in half and remove the ribs and seeds. Stuff each bell pepper half with the marinara meat sauce. Place the stuffed peppers on a sheet pan and bake in the oven for 20 minutes.
  • In the last 5 minutes, remove the peppers from the oven and top it off with shredded cheese. Place it back in the oven for another 5 minutes until the cheese melts.

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Frequently Asked Questions

How long to bake the bell peppers?

For this recipe, we baked it for 20 minutes because we like our peppers to still have a crunch. And if you are making this in advance for your weekly meal prep, the bell peppers will continue to get tender when you reheat them in the microwave. However, if you really like tender roasted peppers, you can pre-bake them for 20 minutes before you fill them with meat sauce.

Are these Stuffed Lasagna Peppers Keto Friendly?

Yes, just be sure the marinara sauce you get is lower in sugar. 

Can you freeze lasagna stuffed peppers?

Yes, they are freezer friendly. Just wrap them individually and store them in a freezer bag for up to 3 months for the best quality.

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Roasted Lemon Italian Chicken with Rutabaga

roasted chicken and rutabaga

Juicy chicken thighs baked with crispy chunks of rutabaga in a warm paprika spice that is perfect for a hearty weeknight dinner.

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Calories: 810kcal | Carbohydrates: 46g | Protein: 42g | Fat: 52g | Saturated Fat: 12g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 26g | Trans Fat: 0.2g | Cholesterol: 221mg | Sodium: 788mg | Potassium: 1649mg | Fiber: 8g | Sugar: 12g | Vitamin A: 457IU | Vitamin C: 86mg | Calcium: 159mg | Iron: 4mg
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Plate with roasted chicken thighs and root vegetables, topped with lemon slices and red onions.

We love roasted chicken thighs because they are juicy, flavorful, and so simple to make.

They go really well with almost any kind of roasted vegetables such as broccoli, asparagus, bell peppers, and your classic roasted potatoes.

For this recipe, we wanted to highlight the underrated rutabaga vegetable.

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What is Rutabaga?

  • Rutabaga is a root vegetable that is actually a cross between a turnip and a cabbage.

  • It can be eaten raw, but it is usually roasted, mashed like potatoes, or used in stews, and in casserole dishes.

  • They look similar to turnips with brownish-yellow or purple skin that is rather tough, therefore, it is best to wash them and remove the skin before cooking them or eating them.

  • Rutabaga is also lower in calories than your other root vegetables, and also higher in fiber, and rich in Vitamin C. Adding them to your diet can help with weight loss and provide great health benefits.

Plate with roasted chicken thighs and root vegetables, topped with lemon slices and red onions.

Recipe Ingredient and Variations:

  • Chicken Thighs: We used chicken thighs in this recipe because they are budget-friendly, and we occasionally enjoy and indulge in the golden brown crispy skin from roasting the chicken thighs. However, if you want to keep this meal lean, you can also use chicken breast or chicken tenderloins.

  • Rutabaga and Potato: We made this a one-pan meal and roasted the vegetables alongside the chicken thighs for easy cleanup.

  • Lemon: Adding citrus and the zest of the peel always brightens up the flavors.

  • Aromatics: We used red onions and garlic, but you can also use shallots for this recipe.

  • Seasonings: We kept it simple with pre-made Italian seasoning, paprika, garlic powder, and salt.

  • Olive oil: Always coat your protein and vegetables when roasting them in the oven. This will help crisp up the chicken and the root vegetables.

Glass casserole dish with roasted chicken thighs and root vegetables, topped with lemon slices and red onions.

Easy Basic Steps to Make Roasted Chicken and Rutabaga

  1. Preheat the oven to 400F. In a small bowl, mix together the seasonings.

  2. Place the chicken in one bowl and sprinkle it with half of the seasonings, then drizzle with some olive oil.

  3. Next, peel the rutabaga and potato and cut them into cubes. Place them in another mixing bowl and also sprinkle them with the seasonings and coat them with olive oil.

  4. Place all of the ingredients on a sheet pan and layer the lemon slices on top of the chicken.

  5. Top everything off with the diced red onions and minced garlic.

  6. Bake everything in the oven for 35 minutes until the chicken reaches an internal temperature of 165F and the chicken reaches gets your desired crispiness of the skin.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with roasted chicken thighs and root vegetables, topped with lemon slices and red onions.

Meal Prep Tips for Roasted Chicken and Rutabaga

  • Cook method variations: You can also make this recipe in the Air Fryer (cook at 360F for 20-25 minutes).

  • To Serve: Serve with a fresh side salad or a hot roll.

  • To Store: Store it in an airtight container for up to 3 to 4 days in the refrigerator.

  • To Reheat: Warm it up in the microwave for a few minutes.

roasted chicken and rutabaga

Roasted Lemon Italian Chicken with Rutabaga

A classic roasted chicken with your new favorite root vegetable-buttery, sweet, and savory rutabaga.
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Prep Time 5 minutes
Cook Time 40 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 2
Calories 810 kcal

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

  • 4 chicken thighs
  • 1 large rutabaga
  • 1 russet potato
  • 1 teaspoon italian seasoning
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon salt
  • 1 lemon (sliced)
  • 1/4 cup red onion (sliced)
  • 1 tablespoon garlic (minced)
  • 2 tablespoon olive oil

Instructions
 

  • Preheat the oven to 400F. In a small bowl, mix together the italian seasoning, paprika, garlic powder, and salt.
  • Place the chicken in a mixing bowl and sprinkle the chicken with half of the seasoning mixture, then drizzle it with half of the olive oil.
  • Next, peel the rutabaga and potato and cut them into 1 inch cubes. Place the cubed rutabaga and potato in another mixing bowl and sprinkle the rest of the seasonings and drizzle with the rest of the olive oil and mix well
  • Place both the chicken and veggies on a sheet pan. Layer the lemon slices on top of the chicken. Top the veggies with the diced red onions and minced garlic
  • Bake everything in the oven for about 35 to 40 minutes until the chicken reaches an internal temperature of 165F.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 810kcalCarbohydrates: 46gProtein: 42gFat: 52gSaturated Fat: 12gPolyunsaturated Fat: 10gMonounsaturated Fat: 26gTrans Fat: 0.2gCholesterol: 221mgSodium: 788mgPotassium: 1649mgFiber: 8gSugar: 12gVitamin A: 457IUVitamin C: 86mgCalcium: 159mgIron: 4mg

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Frequently Asked Questions

What temperature do you cook chicken thighs?

Chicken should always be cooked to at least an internal temperature of 165F.

What does roasted rutabaga taste like?

When eaten raw, they have a bit of a bitter taste similar to a turnip, however, when cooked, gain a buttery and sweet & savory combination, much like a sweet potato. 

Is rutabaga a low-carb vegetable?

Rutabaga is much lower in carbs than most root vegetables and makes for a great choice for those on low-carb diets. 1 cup of cubed rutabaga has approximately 12 grams of carbs.

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Spaghetti Squash with Sausage and Peppers

sausage squash

This Spaghetti Squash with Beef Sausage and Red Bell Peppers recipe is a delightful combination of flavors, budget-friendly ingredients, and simplicity. Whether you’re a seasoned home cook or just starting your culinary journey, this recipe ensures that anyone can create a delicious and satisfying meal without breaking the bank. So, roll up your sleeves, gather your ingredients, and get ready to enjoy a tasty, budget-friendly feast!

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Round bowl with spaghetti squash, sausage, and bell peppers.

Why this Recipe is Budget Friendly

Let me tell you why this Spaghetti Squash with Beef Sausage and Red Bell Peppers recipe is not only delicious but also budget-friendly! Whether you’re a student, a family on a budget, or simply looking to make economical meal choices, this Spaghetti Squash with Beef Sausage and Red Bell Peppers recipe provides a wallet-friendly option that doesn’t compromise on taste or nutrition. 

Spaghetti Squash: Spaghetti squash is often more affordable compared to other types of winter squash. It’s a great alternative to traditional pasta, offering a low-cost, nutrient-rich base for your meal.

Beef Sausage: While beef sausage can vary in price depending on the quality and brand, it is generally a more budget-friendly option compared to other cuts of meat. You can often find economical packages of beef sausage at your local grocery store, making it an accessible protein source for your meal.

Red Bell Peppers: Red bell peppers are usually reasonably priced, especially when they are in season. They are versatile vegetables that add flavor, color, and nutrients to your dish without breaking the bank.

Simple Seasonings: This recipe calls for basic seasonings like garlic powder and salt, which are affordable pantry staples found in most kitchens. These simple ingredients add flavor and depth to the dish without requiring additional expensive spices or herbs.

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Here’s What You’ll Need for Sausage and Spaghetti Squash

Let’s dive into the incredible ingredients that make this Spaghetti Squash with Beef Sausage and Red Bell Peppers recipe a true taste sensation!

  • Spaghetti Squash: This unique winter squash variety is a low-carb alternative to traditional pasta. When cooked, its flesh transforms into tender strands resembling spaghetti noodles. The mild and slightly nutty flavor of spaghetti squash provides a delightful base for the other ingredients to shine.

  • Beef Sausage: Made from ground beef combined with a delicious blend of spices, beef sausage adds a hearty and savory element to this dish. Its rich flavor and tender texture create a satisfying contrast with the spaghetti squash. You can use pre-cooked beef sausage links or remove the casings and crumble raw sausage for browning.

  • Red Bell Peppers: Bursting with vibrant color and sweet flavor, red bell peppers are the perfect partner for this dish. They add a refreshing crunch and a subtle touch of sweetness, balancing the richness of the beef sausage. Not only do they elevate the taste, but they also bring a pop of visual appeal to the meal.

These three key ingredients come together to create a harmonious flavor profile that’s both satisfying and nutritious. The spaghetti squash provides a lighter, low-carb base, while the beef sausage adds robustness and protein. The red bell peppers contribute freshness and a hint of natural sweetness, resulting in a well-balanced and delicious combination.

Round bowl with spaghetti squash, sausage, and bell peppers.

Easy Steps to Make Oven Baked Spaghetti Squash

  1. Pre-heat the oven to 400F.

  2. Then, cut the spaghetti squash in half and remove the seeds. Coat the flesh with olive oil and place it on a sheet pan. Roast the spaghetti squash until it becomes tender and easily strands into those delightful “noodles.”

  3. While that is happening, sauté the vibrant red bell peppers to bring out their natural sweetness and add a touch of freshness to the dish.

  4. Next, cook the beef sausage in a skillet until it’s browned.

  5. Combine it all together, sprinkle with a pinch of garlic powder and a dash of salt, and voila! You’ve got yourself a mouthwatering masterpiece.

Reference the recipe card below for detailed instructions.

Glass meal prep container with spaghetti squash, sausage, and bell peppers.

Meal Prep Tips for Sausage Spaghetti Squash

  • What I absolutely adore about this recipe is its versatility. Not only does it make for an incredible meal prep option, but it also leaves you with delightful leftovers that you can enjoy in various ways. Slice up the leftover beef sausage and use it as a pizza topping for a savory twist. You can also mix it into a frittata or scramble it with eggs for a protein-packed breakfast. The possibilities are endless! 

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.

  • To reheat, you can either use the microwave or reheat it on the stovetop. If using the microwave, place a portion in a microwave-safe dish, cover it with a microwave-safe lid or plastic wrap, and heat in 1-minute increments until it’s heated through. If reheating on the stovetop, warm it in a skillet over medium heat, stirring occasionally until it’s thoroughly heated.

Glass meal prep containers with spaghetti squash, sausage, and bell peppers.

sausage squash

Spaghetti Squash with Sausage and Peppers

Spaghetti Squash with Beef Sausage and Red Bell Peppers is a wallet-friendly option that does not compromise on tate or nutrition.
No ratings yet
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Prep Time 5 minutes
Cook Time 45 minutes
Course dinner
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula
  • sheet pan
  • oven

Ingredients
  

Spaghetti Squash Bake

  • 1/2 small spaghetti squash (8 inches in length)
  • 1 tablespoon olive oil

Sausage and Bell Peppers

  • 6 oz pre-cooked beef sausage (sliced)
  • 1 red bell pepper (diced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

Spaghetti Squash Bake

  • Pre-heat the oven to 400F. Carefully slice the spaghetti squash in half. Scoop out the seeds with a spoon. Place the squash, flesh side up, on a sheet pan. Coat with olive oil and bake in the oven for 40 minutes.
  • Once the squash is cooked, let it cool before shredding the squash flesh with a fork.

Sausage and Peppers

  • Slice the sausage into rounds and cut the peppers into one-inch cubes.
  • Add oil to a saute pan on medium-high heat and saute the bell peppers until they soften. Next, add the sausage and continue to stir for another 3 to 4 minutes until sausage is golden brown.
  • Finally, mix in the cooked squash and season with garlic powder and salt.

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Frequently Asked Questions

Can I use a different type of sausage?

Absolutely! While beef sausage pairs wonderfully with the flavors in this recipe, you can experiment with other types of sausage such as turkey sausage, chicken sausage, or even vegetarian sausage if you prefer.

How do I choose a ripe spaghetti squash?

Look for spaghetti squash that feels firm and heavy for its size. The skin should be smooth and free of soft spots or blemishes. A ripe spaghetti squash will have a bright yellow color.

Can I substitute the red bell peppers with other vegetables?

Certainly! If you’re not a fan of red bell peppers or prefer different vegetables, feel free to get creative. You can substitute them with zucchini, mushrooms, cherry tomatoes, or any other veggies you enjoy.

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Oven Baked Honey Mustard Glazed Chicken Salad

chicken salad

This tasty chicken lunch meal prep is baked in a sweet and savory honey mustard marinade and served on top of a fresh spring mix salad.

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Baked honey mustard glazed chicken salad served with spring mix salad.

Why You Need to Make This

  • The recipe uses pantry-friendly ingredients to make this flavorful marinade for your chicken.

  • This is a sheet pan recipe that makes it easy to clean up.

  • It is also budget-friendly and saves you money during the week.

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Featured Ingredients

  • Chicken: We use boneless chicken thighs, but you can easily swap them with chicken breasts or chicken tenderloins.

  • Green Onions: Herbs bring freshness to marinades. Easily swap it with whatever fresh herbs you have on hand such as basil or parsley.

  • Soy Sauce: This sauce adds savory flavors and gives the chicken a nice caramel color after cooking.

  • Dijon Mustard: This ingredient adds a sharp tangy flavor to the marinade.

  • Honey: The sweetness of honey pairs well with the savory and tangy flavors of the soy sauce and dijon mustard.

  • Oil: We used olive oil but you can also use coconut oil or sesame oil.

Baked honey mustard glazed chicken salad served with spring mix salad.

Easy Recipe Steps for Baking Honey Mustard Glazed Chicken

  1. Preheat the oven to 425F.

  2. Mix together the chicken marinade in a bowl and marinate the chicken for at least 10 minutes.

  3. Place the marinated chicken in a baking dish and bake until it fully cooks. (flip it halfway through the cooking process)

  4. After it cooks, let it rest before cutting them into bite-size pieces.

  5. Serve the baked honey dijon glazed chicken with the salad and dressing.

Reference the recipe card below for detailed instructions.

Baked honey mustard glazed chicken salad served with spring mix salad stored in a glass meal prep container.

Meal Prep Tips for Honey Mustard Glazed Chicken Salad

  • Preparation tip: If you are cooking with thick chicken breasts, you can pound the meat flat with a meat mallet until it is about 1 inch thick. This process helps tenderize the meat and also speeds up the cooking process.

  • Cooking Variations: You can also bake the chicken in a small toaster oven or cook it in the Air Fryer (cook at 360F for 20 minutes until it reaches an internal temperature of 165F). Another option is to pan-fry the chicken in a skillet or grill it on an indoor grill pan if you prefer to cook on the stovetop.

  • Storage: Store the meal in an air-tight container in the refrigerator for up to 3 to 4 days. You can also store the chicken in a freezer-safe container or bag for up to 3 months for the best quality.

  • To Reheat: Heat the chicken in the microwave until they warm through. However, you can eat the chicken chilled.

Baked honey mustard glazed chicken salad served with spring mix salad stored in a glass meal prep containers.

Chicken Salad

Oven Baked Honey Mustard Glazed Chicken Salad

Baked honey mustard chicken glazed in a sweet, tangy, and savory marinade that is cooked until juicy and tender. Easily serve it on top of fresh spring mix.
4 from 1 vote
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Course lunch
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • baking dish
  • oven

Ingredients
  

Chicken and Marinade

  • 12 oz boneless chicken thighs
  • 1/4 cup green onions
  • 2 tablespoons soy sauce
  • 2 tablespoons dijon mustard
  • 1 tablespoon honey
  • 1/4 teaspoon garlic powder
  • 1 tablespoon olive oil

Salad Ingredients

  • 4 cups spring mix
  • 1 cup pre-cut broccoli slaw mix
  • 1/2 cup cherry tomatoes (sliced)

Salad Dressing

  • 1 tablespoon dijon mustard
  • 1 tablespoon honey
  • 4 tablespoon olive oil
  • 1 lemon (juiced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

  • Pre-heat the oven to 425F. In a mixing bowl, mix together the chicken marinade. Then, add the chicken and coat it with the marinade. Marinate for at least 10 minutes.
  • Then, place the chicken in a baking dish and bake in the oven for 20 minutes. After 20 minutes, flip the chicken and cook for another 10 minutes. Use a thermometer to ensure that the chicken has cooked to an internal temperature of 165F.
  • After the chicken has cooked, remove it from the oven and let it cool before slicing into bite size pieces.
  • Meanwhile, in a bowl, mix together the salad dressing ingredients until it is well blended. Assemble the chicken on top of the spring mix salad with broccoli slaw mix and cherry tomatoes. Drizzle everything with the salad dressing.

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Frequently Asked Questions

What can you serve with baked honey mustard chicken?

In addition to a salad, you can serve this weeknight dish with fluffy quinoa, roasted veggies, or mashed potatoes.

Can I use another protein instead of chicken?

Absolutely, this honey dijon mustard marinade will work well with pork or salmon.

Can I use yellow mustard if I don’t have dijon mustard?

Yes! You can also use spicy brown mustard if you like some heat to your marinade.

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Oven Baked French Toast Muffins

french toast muffin 1

Who doesn’t love french toast or muffins? I know we do! This simple and easy breakfast idea brings together the best of both worlds all in the palm of your hands!

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Plate of golden brown french toast muffins served with fresh strawberries.

French toast is such a classic breakfast that we normally prepare on the stovetop, but for easy meal prep purposes, we decided to bake them in the oven using muffin pans. When cooking meals for yourself, they work well for a make-ahead breakfast or as a cute brunch option for the weekend.

Why you’ll love these French Toast Muffins for your meal prep:

  • Instead of throwing away stale bread, you can use it up in this recipe

  • We use budget-friendly and pantry-friendly ingredients

  • You get portion-controlled servings, which works well for solo cooking

  • You can easily pack these breakfast muffins on-the-go

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Let’s Gather the Ingredients:

  • Bread: Choose your choice of bread. Cut it up into one-inch cubes

  • Milk: If you want to keep this recipe dairy-free, you can swap it out with almond milk, soy milk, or cashew milk

  • Eggs: Eggs help bind the bread mixture together so that it does not crumble after baking

  • Honey: You can also use maple syrup or agave nectar, but regular sugar will also work

  • Cinnamon Powder: This adds a layer of sweet spice to the recipe, you can also use nutmeg

  • Pecans: Chop these up into small pieces. They will add a nice crunch. You can also use walnuts or almonds

How to Make French Toast Muffins for One:

  1. Preheat the oven and grease your muffin tin.

  2. In a mixing bowl, mix together the milk, egg, honey, and cinnamon powder.

  3. Add the bread cubes to the bowl and mix them well until they are fully coated with the liquid.

  4. Scoop the bread mixture into the muffin wells.

  5. Top each muffin well with chopped pecans.

  6. Bake them in the oven until they are golden brown.

Reference the recipe card below for detailed instructions.

Plate of golden brown french toast muffins served with fresh strawberries.

Meal Prep Tips for Easy Breakfast French Toast Muffins

  • Prep Tip: It’s best to use stale bread because it helps soak up the milk and egg mixture. If you don’t have stale bread, you can always toast your bread in the toaster prior to chopping it into cubes.

  • Cooking Method: If you don’t want to heat up the large oven, you can bake these in a small toaster oven or the air fryer using a small 6-cup muffin pan or single muffin cups.

  • Storage: The muffins can be kept at room temperature for 2 to 3 days, or you can store them in an airtight container in the refrigerator for up to 5 days.

  • To Reheat: Pop them in the microwave until they warm through (usually only takes about 20-30 seconds).

  • To Serve: Enjoy these muffins with fresh fruit. If you have a sweet tooth, you can drizzle more honey on top.

Meal prep containers storing french toast muffins and strawberries

french toast muffin 1

Oven Baked French Toast Muffins with Strawberries

Indulge yourself with these easy french toast muffins, perfect for breakfast on the go or as an afternoon snack
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast, Snack
Cuisine American
Servings 2

Equipment

  • mixing bowl
  • knife
  • cutting board
  • muffin pan
  • oven

Ingredients
  

  • 4 slices whole wheat bread
  • 1 cup milk
  • 1 large egg
  • 2 tablepsoons honey
  • 1/4 teaspoon cinnamon powder
  • 2 cups strawberries
  • 1 oz pecans (chopped)
  • 1 teaspoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. Slice the bread into one inch cubes.
  • In a mixing bowl, mix together the milk, egg, honey, and cinnamon powder. Next, toss the bread cubes into the milk and egg mixture. Make sure the bread soaks up the liquid.
  • Grease the muffin wells with olive oil. Scoop about 1/3 of a cup of the cubed bread mixture into each muffin well.
  • Gently, use a spatula to push the bread down just above the rim of the muffin well. Then, sprinkle chopped pecans on top of each muffin.
  • Bake them in the oven for about 10-15 minutes until the muffins are golden brown and crispy on top. Enjoy with a side of fresh fruit!

Notes

Note: Enjoy 2 to 3 muffins per serving

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Frequently Asked Questions

What bread can I use for French Toast Muffins?

Brioche toast is famous for its golden color and rich taste. You can also use baguettes or ciabatta bread.

What to serve with French Toast Muffins?

Besides fruit, you can up your protein intake by enjoying it with a hard-boiled egg or breakfast chicken sausage.

Can you freeze breakfast muffins?

Yes, if you decide to make a larger batch, you can wrap them up in freezer paper. We prefer not to store them for more than 3 months.