This 10 Minute Air Fryer Chicken Sausage and Veggies recipe is the ultimate solution for a quick, healthy, and satisfying meal. It is packed with lean protein and vibrant vegetables, making it a perfect choice for both busy weeknight dinners and easy meal-prep lunches.
Table of Contents
Why You Will Love This Recipe
This recipe is a game-changer for anyone who needs a nutritious meal in a hurry. The air fryer ensures the chicken sausage gets perfectly crispy on the outside while remaining juicy on the inside, a result that is much harder to achieve on the stovetop. Plus, it is a fantastic way to use up whatever vegetables you have in your refrigerator, and the cleanup is incredibly minimal since everything cooks in one basket.
Ingredients
- 1 large red bell pepper, cut into 1-inch pieces
- 1 large orange bell pepper, cut into 1-inch pieces
- 1 red onion, peeled and cut into 1-inch pieces
- 1 medium zucchini, cut into 1-inch pieces
- 1 tablespoon avocado oil (or extra virgin olive oil)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon Italian seasoning
- 0.5 teaspoon kosher salt
- 1 pinch black pepper
- 12 ounces pre-cooked chicken sausage, sliced into 3/4-inch rounds
Step-by-Step Instructions
- Begin by preparing your vegetables. Chop the red bell pepper, orange bell pepper, red onion, and zucchini into uniform 1-inch pieces to ensure even cooking.
- Place all the chopped vegetables into a large mixing bowl. Drizzle them with the avocado oil and toss thoroughly until every piece is lightly coated.
- In a small bowl, whisk together the garlic powder, onion powder, Italian seasoning, salt, and black pepper. Sprinkle this spice blend over the vegetables and toss again to distribute the seasoning.
- Slice the chicken sausage into rounds that are roughly 3/4 of an inch thick. Add the sausage pieces to the bowl with the seasoned vegetables and give everything a final stir.
- Preheat your air fryer to 390 degrees F if your specific model requires preheating. Lightly spray the air fryer basket with a non-aerosol cooking spray.
- Transfer the sausage and vegetable mixture into the air fryer basket, spreading them out into an even layer.
- Cook at 390 degrees F for 10 minutes. Halfway through the cooking time, remove the basket and give it a good shake or toss the ingredients with tongs to ensure they get crispy on all sides.
- Once the timer is up and the sausage is browned and the veggies are tender, remove from the air fryer and serve immediately.
Expert Tips
To achieve the best results with your 10 Minute Air Fryer Chicken Sausage and Veggies, try to use high-quality, pre-cooked sausage brands like Applegate Farms or Trader Joe’s. Cutting the vegetables and sausage into similar sizes is crucial for even cooking; if the pieces are too varied, some may burn while others remain raw. If you are cooking for a large family, avoid crowding the basket too much. It is better to cook in two smaller batches than to have the food steam rather than roast.
This recipe is highly customizable based on what you have in your pantry. You can substitute the zucchini with yellow squash or add other quick-cooking vegetables like mushrooms, asparagus, or green beans. If you prefer a different protein, any pre-cooked sausage like kielbasa or turkey sausage will work perfectly. For those who do not have an air fryer, you can make this on a sheet pan in the oven by roasting the mixture at 425 degrees F for approximately 20 minutes.
Serving Suggestions
You can enjoy this 10 Minute Air Fryer Chicken Sausage and Veggies as a standalone low-carb meal, or pair it with various sides to make it heartier. It tastes excellent served over a bed of fluffy cauliflower rice, quinoa, or brown rice. For extra flavor, consider drizzling a bit of Romesco sauce, homemade pesto, or a creamy cilantro lime dressing over the top. It also pairs wonderfully with roasted potatoes or a simple side salad.
If you have leftovers, they store beautifully in an airtight container in the refrigerator for up to 4 days. This makes it an ideal option for healthy meal prep. To reheat, place the mixture back into the air fryer at 350 degrees F for 3 to 5 minutes until it is warmed through and the texture is restored. You can also use a microwave, though the vegetables may lose some of their crispness.
Nutrition Information
| Nutrient | Amount Per Serving (Approx. 1 Cup) |
|---|---|
| Calories | 110 kcal |
| Total Fat | 7.3g |
| Saturated Fat | 1.6g |
| Cholesterol | 23.2mg |
| Sodium | 324.7mg |
| Total Carbohydrate | 5.5g |
| Dietary Fiber | 1.5g |
| Sugars | 3.2g |
| Protein | 5.5g |
Frequently Asked Questions
Can I use raw sausage for this recipe?
This recipe is designed for pre-cooked chicken sausage to ensure everything finishes in 10 minutes. If you use raw sausage, you will need to cook it for much longer to reach a safe internal temperature, which would likely overcook the vegetables.
Is this recipe suitable for specific diets?
Yes, this recipe is naturally gluten-free. Depending on the brand of chicken sausage you choose, it can also be Paleo and Whole30 compliant. Always check the ingredient label on your sausage for added sugars or nitrates.
What is the best way to prevent the vegetables from getting soggy?
The key to crispy vegetables is not overcrowding the air fryer basket. Ensure there is enough space for the hot air to circulate around the food. Also, making sure the vegetables are patted dry before adding the oil helps them roast rather than steam.
10 Minute Air Fryer Chicken Sausage and Veggies
Ingredients
Equipment
Method
- Begin by preparing your vegetables. Chop the red bell pepper, orange bell pepper, red onion, and zucchini into uniform 1-inch pieces to ensure even cooking.1 large red bell pepper, 1 large orange bell pepper, 1 red onion, 1 medium zucchini
- Place all the chopped vegetables into a large mixing bowl. Drizzle them with the avocado oil and toss thoroughly until every piece is lightly coated.1 tablespoon avocado oil
- In a small bowl, whisk together the garlic powder, onion powder, Italian seasoning, salt, and black pepper. Sprinkle this spice blend over the vegetables and toss again to distribute the seasoning.1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon Italian seasoning, 0.5 teaspoon kosher salt, 1 pinch black pepper
- Slice the chicken sausage into rounds that are roughly 3/4 of an inch thick. Add the sausage pieces to the bowl with the seasoned vegetables and give everything a final stir.12 ounces pre-cooked chicken sausage
- Preheat your air fryer to 390 degrees F if your specific model requires preheating. Lightly spray the air fryer basket with a non-aerosol cooking spray.
- Transfer the sausage and vegetable mixture into the air fryer basket, spreading them out into an even layer.
- Cook at 390 degrees F for 10 minutes. Halfway through the cooking time, remove the basket and give it a good shake or toss the ingredients with tongs to ensure they get crispy on all sides.
- Once the timer is up and the sausage is browned and the veggies are tender, remove from the air fryer and serve immediately.