PF
Delicious plate featuring sausages, roasted potatoes, and mixed vegetables for a hearty meal.
Stovetop~35 minComplexity

Cajun Sausage and Vegetables

This Cajun Sausage and Vegetables delivers 17g protein and 377 calories per serving — a vegetable-forward option that builds on a protein base. Quick-preps 4 servings on the stovetop, giving you a complete side or light main in minimal time. Built for cutting phases when you need volume without excess calories.

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Ingredients

4 servings
  • Zucchini(227g)
  • Squash, Yellow Summer(227g)
  • Bell Pepper
  • Yellow Onion
  • Andouille Sausage, Pork(397g)
  • Vegetable oil(30g)
  • Paprika, Smoked(3g)
  • Garlic powder(1g)
  • Cayenne Pepper, Ground(1g)
  • 1/4 tsp salt ($0.02)
  • 1/4 tsp freshly cracked black pepper ($0.02)
  • Parsley, Fresh(30g)

Instructions

  1. 1Slice the zucchini and yellow summer squash into half-rounds; slice the bell pepper and onion into strips. Transfer all vegetables to a large bowl.
  2. 2Slice the andouille sausage into rounds. Heat 1 Tbsp vegetable oil in a large skillet over medium heat for 1 minute until shimmering. Add the sausage and cook 6–8 minutes, stirring occasionally, until deeply browned on all sides. Transfer the sausage to a clean bowl.
  3. 3Drizzle the vegetables with the remaining 1 Tbsp vegetable oil, then sprinkle the smoked paprika, garlic powder, cayenne pepper, salt, and pepper over top. Toss until evenly coated.
  4. 4Return the same skillet to medium-high heat for 1 minute until very hot. Add the vegetables and sauté 5–7 minutes, stirring occasionally, until just tender-crisp but still slightly firm (they will soften further when reheated).
  5. 5Remove the skillet from the heat. Add the cooked sausage and fresh parsley to the vegetables, then toss to combine. Taste and adjust salt and seasonings as needed.
  6. 6Divide the sausage and vegetable mixture evenly into 4 airtight containers while still hot. Allow to cool to room temperature, then seal and refrigerate until ready to eat.

Nutrition — Per Serving

377

calories

17g

protein

33g

fat

Carbohydrates
6g
Saturated fat
8.8g
Sodium
744 mg
Dietary fiber
1.8g

4 servings per batch · ~229g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Cajun Sausage and Vegetables have per serving?

Each serving contains 17g of protein and 377 calories, with 33g fat and only 6g carbs. This low-carb, high-fat option prioritizes satiiety over carbohydrate fueling.

How long does Cajun Sausage and Vegetables take to make?

Quick prep time on the stovetop makes 4 servings, letting you batch-prep a full week of low-carb dinners efficiently.

Is Cajun Sausage and Vegetables good for fat loss?

At 377 calories with minimal carbohydrates (6g) and solid protein (17g), this recipe works well for low-carb cutting phases. The high fat content keeps you satiated on fewer calories.

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