15-Minute Cajun Chicken & Beef Sausage Meal Prep

About the author


My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 261
Protein 38g
Fat 9g
Carbs 6g
Total Time 20 minutes

Here’s a quick recipe I put together using just the ingredients I had in my fridge and pantry.  If you only have 15 minutes, and a little bit of creativity, you can easily add variety to your diet and maximize both fresh and leftover ingredients to make a delicious meal.  For the beef sausage, I was trying something new so I tested it with the Teton Ranch beef sausages!  Perfect for those following a keto or lower carbohydrate diet since the fat content is pretty high per sausage.


15-Minute Cajun Chicken & Beef Sausage Meal Prep


Ingredients for 4 hearty servings:

  • 1 1/4 lb raw chicken breast, cut into 1-inch pieces
  • Seasoning
    • 1 teaspoon garlic powder
    • 1 teaspoon onion power
    • 2 teaspoons smoked paprika
    • 2 teaspoons dried oregano
    • 1 teaspoon sage
  • 2 beef sausages (142g),cut into 1-inch pieces
    • Note: sausage must be nitrate free, natural grass-fed; I used Teton Waters Ranch gluten free sausages
  • 1 tablespoon minced garlic
  • 1/3 cup chopped (red) onion
  • 1 large bell pepper, chopped (I used 1/2 red, 1/2 yellow)
  • 2 medium zucchinis, chopped into 1/2-inch pieces
  • 6oz can crushed tomatoes
  • sea salt & pepper to taste

  1. Season chicken breast chunks with the seasoning.
  2. Set a nonstick skillet on high heat.  Once the skillet is hot, spray with a little olive oil and toss in the chicken.  Sear the chicken for about 6 minutes until the outside edges are charred.  Make some space in the skillet and toss in the sausage pieces.  Sear for an additional 2 to 3 minutes until the outside edges are seared – vigorously shake the pan to prevent the food from sticking, then dump the chicken and sausage into a bowl.
  3. Place the skillet on MEDIUM heat, lightly spray it with olive oil again, then toss in garlic and onions.  Caramelize the onions for 2 minutes and do not let the garlic burn.  Then add in the bell peppers and zucchinis.  Continuously stir for 3 to 5 minutes until the outside edges of the veggies begin to sear.
  4. Pour in the crushed tomatoes and add the chicken and beef back to the skillet.  Toss everything together and cook for an additional 2 to 3 minutes.
  5. Season to taste with sea salt & pepper.  Note, if your mixture is “too dry,” simply add tablespoons of chicken broth OR more crushed tomatoes until you reach the desired consistency.  You can keep this meal low-carb and enjoy it with cauliflower rice another BOOST of vegetables, or enjoy with brown rice or quinoa.

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