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Spicy Sausage and Peppers Stir Fry

This easy 15-minute Spicy Sausage and Veggie Stir Fry is an ideal weeknight dinner: healthy, full of flavor, and perfect for meal prep.

{Healthy} Spicy Sausage and Veggie Stir Fry | Eat Yourself Skinny

Meal prep has become essential for busy weeks. Preparing ingredients in advance saves time, reduces stress after work, and helps you stick to nutritious eating. After a long day at the office, with errands, workouts, and life in general, a quick stir fry that comes together in about 15 minutes makes dinner realistic instead of something to rush through or skip.

I often prep vegetables on Sunday—washing, slicing, and storing them in containers or baggies—so tossing everything in a skillet on a weeknight takes minutes. This Spicy Sausage and Veggie Stir Fry is one of my go-to recipes because it’s fast, colorful, and holds up well as leftovers. The flavors actually meld overnight, so leftovers taste even better the next day.

I enjoy using a spicy jalapeño chicken sausage for this dish; one brand I’ve used is Al Fresco, but any lean spicy chicken sausage or turkey sausage will work. The key is combining the sausage with crisp vegetables and simple seasonings for a satisfying, protein-forward meal.

Spicy Sausage and Veggie Stir Fry

This quick stir fry is ready in about 20 minutes and makes a great option for meal prep or a busy weeknight.

Prep Time: 10 mins | Cook Time: 10 mins | Total Time: 20 mins | Servings: 6

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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, seeded and sliced
  • 1 orange bell pepper, seeded and sliced
  • 1 yellow bell pepper, seeded and sliced
  • 1 large head broccoli, cut into florets
  • 1 (10 oz) can Rotel tomatoes, drained
  • 1 tsp onion and herb seasoning blend (such as Mrs. Dash)
  • 1/4 tsp red pepper flakes (adjust to taste)
  • Pinch of sea salt, to taste

Instructions

  • Heat a large skillet over medium heat and add the olive oil. Sauté the diced onion and minced garlic until fragrant, about 2 minutes.
  • Add the sausage slices to the skillet and cook until lightly browned, turning the pieces halfway through so they brown evenly.
  • Add the bell peppers and broccoli to the pan and cook until the vegetables begin to soften, about 3 minutes.
  • Stir in the drained Rotel tomatoes, the onion and herb seasoning, red pepper flakes, and a pinch of sea salt. Cook another 4–5 minutes, stirring occasionally, until everything is heated through and well combined.
  • Serve hot and enjoy.

Nutrition (approximate)

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 an approximation and should be used as a guideline.

Tips for Success

  • Prep vegetables ahead: Chop peppers, slice sausage, and cut broccoli florets in advance to shave minutes off dinner time.
  • High heat and quick cooking: Use medium-high heat for a quick sear on the sausage and to keep vegetables crisp-tender.
  • Adjust the spice: If you prefer milder flavors, use a plain chicken or turkey sausage and reduce the red pepper flakes. For more heat, add an extra pinch of red pepper flakes or a dash of hot sauce.
  • Swap vegetables: Use whatever you have on hand—snap peas, zucchini, cauliflower, or mushrooms all work well.

Serving Suggestions

This stir fry is delicious on its own for a low-carb meal or served over steamed rice, cauliflower rice, or quinoa for a heartier plate. Top with fresh cilantro, a squeeze of lime, or a sprinkle of sesame seeds for extra flavor.

Make-Ahead and Storage

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently on the stovetop over low to medium heat, or microwave until warmed through. If you plan to freeze, portion into freezer-safe containers and freeze for up to one month; thaw overnight in the refrigerator before reheating.

Variations

  • Swap the sausage for tofu or tempeh to make a vegetarian version—brown the tofu first for a firmer texture.
  • Add a splash of soy sauce or coconut aminos for a savory glaze, or finish with a drizzle of reduced-sodium teriyaki sauce.
  • For extra greens, toss in baby spinach at the end of cooking and stir until wilted.

If you enjoy quick meals for meal prep, this stir fry is a reliable, colorful option that balances protein and vegetables while staying full of bold flavor. Keep a few staples on hand—sausage, bell peppers, broccoli, and canned tomatoes—and you’ll have a fast, satisfying dinner any night of the week.