Spicy Sausage and Vegetable Stir-Fry

This easy 15-minute Spicy Sausage and Veggie Stir Fry is a flavorful, healthy weeknight meal that’s perfect for meal prep and quick dinners.

Meal prepping on a single day each week can transform how you eat and free up your evenings. Preparing ingredients or full meals ahead of time prevents the last-minute rush to cook or resort to takeout after a long day at work. This spicy sausage and veggie stir fry is one of those recipes that works both as a quick, fresh dinner and as an easy make-ahead meal. It comes together in roughly 15 minutes, reheats well, and stays flavorful when stored for a few days.

I like to prep by chopping all the vegetables at once and storing them in containers. When it’s time to cook, everything goes straight into the pan and dinner is ready in minutes. This method also helps the seasonings meld, improving leftovers. The recipe uses spicy jalapeño chicken sausage, which keeps the dish lean while adding plenty of flavor; if you prefer, use another chicken or turkey sausage, or a plant-based alternative for a vegetarian option.

Spicy Sausage and Veggie Stir Fry

This EASY 15-minute stir fry is ideal for weeknights and weekly meal prep — healthy, satisfying, and full of color.

Ingredients

• 1 onion, diced
• 1 clove garlic, minced
• 1 Tbsp olive oil
• 4 links spicy jalapeño chicken sausage, cut into 1/2-inch slices
• 1 red bell pepper, de-seeded and sliced
• 1 orange bell pepper, de-seeded and sliced
• 1 yellow bell pepper, de-seeded and sliced
• 1 large head broccoli, cut into florets
• 1 (10 oz) can Rotel tomatoes, drained
• 1 tsp Mrs. Dash onion and herb blend
• 1/4 tsp red pepper flakes
• Pinch of sea salt

Instructions

1. Heat a large skillet over medium heat and add the olive oil. Sauté the diced onion and minced garlic until fragrant and translucent, about 2–3 minutes.
2. Add the sausage slices to the skillet and brown them for a few minutes, turning halfway so they color evenly.
3. Stir in the bell peppers and broccoli. Cook until the vegetables are just tender, about 3 minutes, stirring frequently to maintain crispness.
4. Mix in the drained Rotel tomatoes, Mrs. Dash seasoning, red pepper flakes, and a pinch of sea salt. Continue cooking for an additional 4–5 minutes until the flavors combine and everything is heated through.
5. Taste and adjust seasoning if needed. Serve immediately and enjoy.

Notes and Tips

This stir fry is highly adaptable. Swap the sausage for turkey, pre-cooked chicken, or a firm plant-based sausage if you prefer. You can change the vegetable mix to include snap peas, zucchini, or mushrooms depending on seasonal produce and personal preference. To keep vegetables crisp, avoid overcooking — they should be tender but still have some bite.

For meal prep: divide the finished stir fry into individual airtight containers and refrigerate for up to 4 days. Reheat gently in a skillet or microwave until warmed through. If you plan to freeze portions, note that the texture of some vegetables may change slightly after thawing.

Serve With

Enjoy this dish on its own for a low-carb option, or serve over brown rice, quinoa, or cauliflower “rice” for a heartier meal. A squeeze of fresh lime or a sprinkle of chopped cilantro brightens the flavors if desired.

Nutrition (per 1 cup serving)

Serving size: 1 cup | Calories: 151 kcal | Carbohydrates: 10.2 g | Protein: 11.1 g | Fat: 7.2 g | Saturated Fat: 1.7 g | Fiber: 0.8 g | Sugar: 6.3 g

Nutrition information is automatically calculated and should be used as an approximation.

If you enjoy quick, colorful dinners that store well, this spicy sausage and veggie stir fry is a reliable addition to your weekly rotation. Leave a comment with your favorite variations or any tips that worked well for you.