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Close-up of bell pepper, corn, and sausages grilling on an outdoor barbecue.
StovetopComplexity

Smoky Roasted Sausage and Vegetables

Each serving of Smoky Roasted Sausage and Vegetables provides 18g protein and 660 calories across 4 servings. Quick stovetop preparation makes this an accessible dinner for carb-loading around training sessions. Works for lifters cycling higher-calorie days while staying within macro targets.

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Ingredients

4 servings
  • Olive oil(60g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Vinegar, Red Wine(30g)
  • Mustard, Dijon(5g)

    Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

  • Garlic powder(1g)
  • Oregano, Dried(1g)
  • Paprika, Smoked(3g)
  • 1/4 tsp salt ($0.02)
  • freshly cracked black pepper ($0.03)
  • Sugar, Granulated White(1g)
  • Andouille Sausage, Pork, Smoked(340g)
  • Broccoli(454g)
  • Bell Pepper
  • Yellow Onion
  • White Rice(240g)
  • Parsley, Fresh

Instructions

  1. 1Preheat the oven to 400ºF. Line a large baking sheet with parchment paper.
  2. 2In a small bowl or jar combine the ingredients for the vinaigrette (olive oil, red wine vinegar, mustard, garlic powder, dried oregano, smoked paprika, salt, pepper, and sugar). Whisk the ingredients together or close the jar and shake until combined. Set the vinaigrette aside.
  3. 3Slice the smoked sausage into 1/2-inch medallions. Cut the broccoli into small florets. Dice the bell pepper and onion into 1-inch pieces. Place the sausage, broccoli, bell pepper, and onion onto the baking sheet.
  4. 4Drizzle 2 Tbsp of the vinaigrette over the sausage and vegetables and toss to coat.
  5. 5Roast the vegetables in the fully preheated oven for 35-40 minutes, or until they're browned on the edges, stirring once half way through.
  6. 6While the sausage and vegetables are roasting, cook the rice. Add the rice and 2 cups water to a sauce pot. Place a lid on the pot and bring it up to a boil over high heat. Once boiling, turn the heat down to low and let simmer for 15 minutes. After 15 minutes, turn the heat off and let it rest, undisturbed, lid in place, for an additional 5 minutes. Fluff with a fork just before serving.
  7. 7After the sausage and vegetables have finished roasting, add half of the remaining vinaigrette and toss to coat. Season with an extra pinch of salt and pepper if needed.
  8. 8To serving, add about 3/4 cup rice to each bowl or container along with 1/4 of the roasted sausage and vegetables. Drizzle another spoonful of the vinaigrette over top, then finish with a sprinkle of fresh parsley.

Nutrition — Per Serving

660

calories

18g

protein

40g

fat

Carbohydrates
57g
Saturated fat
10.3g
Sodium
760 mg
Dietary fiber
4.1g

4 servings per batch · ~284g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Smoky Roasted Sausage and Vegetables have per serving?

Each serving contains 18g protein and 660 calories with 40g fat and 57g carbs. This is a higher-calorie option suited for post-workout windows or high-activity training days.

How long does Smoky Roasted Sausage and Vegetables take to make?

Smoky Roasted Sausage and Vegetables qualifies as quick prep and batch-makes 4 servings simultaneously. You'll have four complete dinners ready from a single cooking session.

Is Smoky Roasted Sausage and Vegetables good for muscle gain?

At 18g protein and 660 calories per serving, this recipe works as a calorie-dense meal during muscle gain phases when you need to hit daily surplus targets. The carbohydrate content supports training performance and recovery.

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