Quick & Easy Sausage & Veggies Bowl

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Looking for a super-simple weeknight meal that comes together in 30 minutes or less? You, my friend, are in the right place.

The husband and I have this dish in a fairly regular rotation, by nature of the fact that it’s both delicious AND incredibly easy to whip up.

What’s even better? The ingredients are the kind you can keep on hand for whenever the mood strikes you. The veggies are either canned or frozen, and the sausages themselves typically have a sell-by date that’s way out, since they’re vacuum sealed.

Wanna see step-by-step how I make it? Join me on The 21-Day Sugar Detox’s Instagram account this weekend. I’ll be sharing the process for cooking up this awesome, yummy dish over on Stories!

Another thing I love about this recipe, is how seamlessly it transitions to fit the diet, lifestyle, or challenge you’re following.

For instance:

  1. The 21-Day Sugar Detox, Level 1: Serve over white rice (pictured).

  2. The 21-Day Sugar Detox, Levels 2 & 3: Serve over cauli-rice, or roasted starchy veggies, like sweet potato or butternut squash.

  3. Paleo: Same as The 21-Day Sugar Detox, Levels 2 & 3!

  4. Low-carb or Keto: Serve over cauli-rice, or cooked or roasted non-starchy veggies, like shredded Brussels sprouts or broccoli.

If those options aren’t working for you, you could even serve over mixed greens, or all on its own!

Feeling wild and wanna sneak in MORE veggies? Try stirring in a cup or two of frozen chopped spinach at the same time you add the tomatoes. See? Even upping the nutrition of this dish is super-easy!

As always, thanks for joining me here on the blog, and don’t forget to connect with me on Instagram and Facebook, as well!

NEXT UP | The Recipe

You’ll find links to recipe ingredients or kitchen tools marked in bold text within the recipe.

Quick & Easy Sausage & Veggies Bowl

Ready in 25-35 minutes

Serves 3 people


  • 1, 12 ounce package, fully cooked Spicy Italian Chicken Sausage, cut into 1/4″ thick coins

  • 2 cups, frozen sliced bell peppers (approx. half of a 16 ounce bag)

  • 1, 14.5 ounce can, diced & fire roasted tomatoes

  • 1 teaspoon Balanced Bites TRIFECTA blend

  • (OR 1/2 teaspoon garlic powder, 1/4 teaspoon sea salt, 1/4 teaspoon ground black pepper)

  • 1/2 teaspoon Trader Joe’s Onion Salt

  • 1 teaspoon fat of choice, for cooking

  • Additional sea salt and pepper, to taste

For Serving:

  • 1/2 cup prepared white rice, per person (cooked in bone broth for extra nutrition)

  • OR 1 cup cauli-rice or roasted/cooked veggies, per person

To Garnish:

  • Chopped fresh cilantro

  • Squeeze of sliced lime

  • A few tablespoons of raw sauerkraut (optional; pictured)*


  1. Add cooking fat to a large non-stick pan over medium heat. If solid, allow fat to melt.

  2. Once the fat has melted, add sliced bell peppers and TRIFECTA blend.

  3. Stir to coat and distribute bell peppers evenly across the pan.

  4. Let cook 2-5 minutes, stirring occasionally.

  5. Add cut chicken sausage, stir, and spread sausages flat throughout the pan.

  6. Allow sausages to brown, 2-5 minutes.

  7. Stir sausages, flipping to the other side, and allow to brown another 2 minutes.

  8. Add canned tomatoes and Onion Salt, stirring again to incorporate all ingredients.

  9. Let simmer, uncovered, 5-10 minutes, stirring occasionally.

  10. While the mixture simmers, chop or slice cilantro and lime for garnishes.

  11. Taste the sausage mixture; add sea salt and pepper to taste, as needed.

  12. Remove sausage mixture from heat.

  13. Serve over rice or suggested veggies.

  14. Garnish with cilantro, lime, and sauerkraut.


  • *Garnishing with raw sauerkraut provides a mini-probiotic punch, as well as a cool, tangy, slightly-crunchy contrast to the warmth of this meal.

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Originally published: March 7, 2019


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