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Close-up of savory roasted potatoes and sausages, perfect for rustic meal themes.
Stovetop~35 minComplexity

Sausage and Potatoes

This Sausage and Potatoes combination provides 7g protein and 229 calories per serving, working as either a side or light dinner. Four portions cook in one quick stovetop session, adding carbohydrate-rich prep to fuel your training week. Pair with a separate protein source to round out your macro requirements.

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Ingredients

4 servings
  • Vegetable oil(30g)
  • Turkey Breakfast Sausage
  • Potato, Yukon Gold(454g)
  • Bell Pepper
  • Bell Pepper
  • Yellow Onion
  • 1 ¼ teaspoons kosher salt (divided)
  • ½ teaspoon ground black pepper (divided)
  • Oregano, Dried(5g)
  • Paprika, Ground(5g)
  • Garlic(15g)
  • Green Onion (Scallion)
  • Parmesan Cheese(60g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

Instructions

  1. 1Heat 1 tablespoon of the vegetable oil in a large, deep skillet over medium-high heat. Add the turkey breakfast sausage pieces and brown on each side until darkened and crispy, about 2 minutes per side. Remove with a slotted spoon to a plate and set aside.
  2. 2Add the remaining 1 tablespoon oil to the skillet. Add the potatoes, both bell peppers, onion, salt, and black pepper. Stir to combine and let sizzle over medium-high heat for 4 minutes, stirring occasionally.
  3. 3Cover the skillet and reduce heat to low. Cook until the potatoes are fork-tender, about 15 minutes, shaking the pan occasionally to prevent sticking without removing the lid.
  4. 4Uncover and increase heat to medium-high. Cook, stirring periodically, for 4 minutes until the liquid at the bottom mostly evaporates.
  5. 5Add the oregano, paprika, fresh garlic, and the white and light green parts of the green onions. Cook, stirring constantly, over medium-high heat until the garlic is very fragrant, about 1 minute.
  6. 6Stir in the reserved sausage and grated Parmesan. Taste and adjust seasoning with additional salt and black pepper as desired.
  7. 7Divide evenly into 4 airtight containers while hot. Top each portion with remaining green onion slices and additional Parmesan to taste.
  8. 8Seal and refrigerate until ready to serve. Reheat gently over medium-low heat or in the microwave, adding a splash of water if needed to restore moisture.

Nutrition — Per Serving

229

calories

7g

protein

12g

fat

Carbohydrates
25g
Saturated fat
3.5g
Sodium
279 mg
Dietary fiber
3.4g

4 servings per batch · ~142g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Sausage and Potatoes have per serving?

Each serving provides 7g of protein and 229 calories with 12g fat and 25g carbs. This recipe is notably lower in protein compared to other sausage meals in the PrepForge library.

How long does Sausage and Potatoes take to prep?

Marked as quick prep with 4 servings per batch, you can prepare multiple dinners efficiently in one stovetop session. The potato base cooks quickly alongside the sausage for minimal total time.

Is Sausage and Potatoes good for fat loss?

At 229 calories per serving but only 7g protein, this recipe is better suited as a side or supporting dish rather than a primary fat loss meal. You'd want to pair it with additional protein sources to meet typical 150-180g daily protein targets during a cut.

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