Cajun Sausage and Vegetables
This Cajun sausage and vegetables recipe combines andouille sausage with colorful bell peppers, zucchini, squash, and broccoli, all coated in bold Cajun spices and roasted to perfection. Ready in just 35 minutes, it's ideal for high-protein meal prep, creating four flavorful lunches that stay fresh all week with minimal effort.
Ingredients
- 1 pound Cajun-style andouille sausage sliced into rounds
- 1 large red bell pepper chopped into 1-inch pieces
- 1 large yellow bell pepper chopped into 1-inch pieces
- 1 medium zucchini sliced into half-moons
- 1 medium yellow squash sliced into half-moons
- 1 red onion cut into chunks
- 2 cups broccoli florets
- 3 tablespoons olive oil
- 2 tablespoons Cajun seasoning store-bought or homemade
- 4 cloves garlic minced
- 1 tablespoon fresh thyme leaves or 1 teaspoon dried
- Salt and black pepper to taste
- 1 tablespoon fresh parsley chopped (for garnish)
- Optional: 2 cups cooked rice or cauliflower rice for serving
Instructions
- Preheat your oven to 425°F (220°C). Line a large sheet pan with parchment paper for easier cleanup.
- Prep all your vegetables and sausage as indicated. Try to keep the pieces roughly the same size so they cook evenly.
- In a large mixing bowl, combine the sliced sausage and all the vegetables.
- Drizzle with olive oil and sprinkle with Cajun seasoning, minced garlic, thyme, salt, and pepper. Remember that Cajun seasoning usually contains salt, so go easy on the additional salt until you've tasted it.
- Toss everything together until the oil and seasonings evenly coat all the ingredients. I recommend using your hands for this—it's messy but effective.
- Spread the mixture in a single layer on your prepared sheet pan. Don't overcrowd the pan; if necessary, use two pans to ensure everything has space to roast rather than steam.
- Roast in the preheated oven for 20-25 minutes, stirring halfway through cooking time. You're looking for caramelized edges on the vegetables and sausage.
- Remove from the oven when the vegetables are tender and the sausage is browned. If you like your vegetables with more bite, check at the 18-minute mark.
- Sprinkle with fresh parsley before dividing into your meal prep containers.
- If using rice, place a portion in each container and top with the sausage and vegetable mixture. For a lower-carb option, use cauliflower rice or skip the rice entirely.
- Allow to cool completely before putting the lids on your containers and refrigerating.
Notes
- This recipe scales up easily if you want to prep more meals at once.
- For those sensitive to heat, look for a mild Cajun seasoning or make your own with less cayenne.
- These ingredients hold up well for 3-4 days in the refrigerator.
- For best results when reheating, microwave at 70% power for 2-3 minutes, stirring halfway through.
- Add a squeeze of fresh lemon juice just before eating to brighten up the flavors after refrigeration.