This quick and easy 10-minute air fryer chicken sausage and veggies recipe is perfect for those lazy days when you need a nutritious meal fast. It’s packed with protein and vibrant vegetables, making it a healthy lunch or dinner option. The air fryer cooks the chicken sausage perfectly crispy on the edges and the veggies tender, all in just 10 minutes!

Full Recipe:

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

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1 teaspoon Italian seasoning

• ½ teaspoon kosher salt

• Pinch of black pepper

• 1 package (12 oz) chicken sausage (robust Italian flavor recommended)

Directions

1. Chop the vegetables and place them in a large bowl. Drizzle with avocado oil and toss to coat.

2. In a separate bowl, mix the garlic powder, onion powder, Italian seasoning, salt, and pepper. Add the spice mix to the vegetables and toss them well.

3. Slice the chicken sausage into ¾-inch rounds and add it to the vegetable mixture. Toss everything together.

4. Preheat the air fryer to 390°F. Spray the air fryer basket with cooking spray.

5. Add the sausage and veggies to the air fryer basket, making sure they are in an even layer. Cook for 10 minutes, flipping halfway through.

6. Serve warm, paired with cauliflower rice or brown rice if desired.

Approximate Nutritional Values (per serving)

Serves: 4

• Calories: 300-350 kcal

• Protein: 20-25g

• Total Fat: 20-25g

  • Saturated Fat: 5g

  • Unsaturated Fat: 15-20g

• Carbohydrates: 15-20g

  • Fiber: 4-5g

  • Sugars: 5-7g

• Sodium: 600-800mg

• Cholesterol: 40-60mg

These values are approximate, and the exact numbers can vary based on specific ingredient brands and portion sizes. The meal is relatively high in protein and fat, making it a filling and satisfying dish. For a more accurate reading, you can input the exact ingredients into a nutritional calculator or app.

Why Choose an Air Fryer for This Recipe?

The air fryer has become a popular kitchen appliance due to its ability to cook food quickly while maintaining a crisp, fried texture without the use of excessive oil. This recipe takes full advantage of the air fryer’s capabilities, ensuring that the chicken sausage cooks perfectly and the vegetables remain tender, yet slightly caramelized. By cooking the ingredients in the air fryer, the natural flavors of the sausage and veggies are enhanced, making each bite even more satisfying. The cooking time is also reduced, which is ideal for those busy days when you need a meal in a hurry.

The Nutritional Benefits of Chicken Sausage

Chicken sausage serves as a leaner alternative to traditional pork sausage. It’s lower in fat and calories while still providing a rich, savory flavor. With about 20-25 grams of protein per serving, chicken sausage is an excellent choice for those looking to maintain or build muscle. Protein is essential for various bodily functions, including tissue repair and immune support. This dish is also relatively high in healthy fats, particularly unsaturated fats from the avocado oil, which can support heart health and improve cholesterol levels. Moreover, the chicken sausage is often free of preservatives and fillers, making it a cleaner choice for a protein source.

Vegetables: Adding Color and Nutrition

The vegetables in this recipe—red bell peppers, orange bell peppers, red onion, and zucchini—not only contribute beautiful colors to the dish but also provide an array of essential vitamins and minerals. Bell peppers, for instance, are packed with vitamin C, which supports the immune system and promotes healthy skin. They also contain fiber, which aids in digestion and helps maintain stable blood sugar levels. Zucchini, being low in calories, is a great addition to any dish aimed at weight management. It’s also high in antioxidants like lutein and zeaxanthin, which are beneficial for eye health. The onion adds flavor and a boost of antioxidants, while the combination of all these vegetables helps to balance out the richness of the chicken sausage.

Avocado Oil: The Perfect Cooking Fat

Avocado oil is the ideal fat choice for this recipe due to its high smoke point and health benefits. Unlike olive oil, which is best used for low to medium heat cooking, avocado oil can withstand higher temperatures without breaking down and releasing harmful compounds. Rich in monounsaturated fats, it supports heart health and has anti-inflammatory properties. Additionally, avocado oil contains vitamin E, an antioxidant that helps protect your cells from oxidative damage. By using avocado oil in this recipe, you are adding a healthy fat that enhances the flavor while contributing to the overall nutritional value of the dish.

The Magic of Italian Seasoning

Italian seasoning is a staple in many kitchens, known for its aromatic blend of herbs like oregano, basil, thyme, and rosemary. These herbs not only bring a burst of Mediterranean flavor to the dish but also offer various health benefits. Oregano, for example, has been linked to improved digestive health and has natural antimicrobial properties. Basil is rich in essential oils that can help reduce inflammation and support immune function. By incorporating Italian seasoning into the recipe, you elevate the flavor profile and add an extra layer of depth to the dish without needing a long list of individual spices.

How to Make the Recipe

The process for making this 10-minute air fryer chicken sausage and veggies is simple and straightforward. Begin by chopping the vegetables into uniform pieces to ensure they cook evenly. Toss them with avocado oil and the flavorful spice mix of garlic powder, onion powder, Italian seasoning, salt, and pepper. The seasoning blend is key to infusing the vegetables with bold flavors, so be sure to coat them well. After slicing the chicken sausage into rounds, add them to the vegetable mixture and give everything a final toss.

Next, preheat your air fryer to 390°F, and don’t forget to spray the basket with cooking spray to prevent sticking. Once the air fryer is ready, spread the sausage and vegetables in an even layer in the basket. Cooking at this high temperature allows the sausage to crisp up on the outside, while the vegetables become tender and caramelized. After 10 minutes, give everything a quick flip to ensure even cooking, then serve warm. You can pair it with cauliflower rice, brown rice, or any other side of your choice for a complete meal.

The Versatility of the Recipe

One of the best features of this 10-minute air fryer chicken sausage and veggies recipe is its versatility. While the ingredient list calls for specific vegetables, you can easily customize it based on what you have available or your personal preferences. For example, you can swap zucchini for yellow squash or add other vegetables like mushrooms, asparagus, or broccoli. The spice mix can also be adjusted to suit your taste. If you prefer more heat, you can add red pepper flakes or a dash of cayenne pepper. The chicken sausage can be swapped for turkey sausage, or even a plant-based sausage for a vegetarian option. This flexibility makes the recipe adaptable to various dietary preferences.

Serving Suggestions

While this dish is already filling on its own, there are several ways to serve it for a complete meal. Pairing it with cauliflower rice or brown rice is a great option for those looking for a low-carb or fiber-rich accompaniment. If you’re in the mood for something more hearty, you can serve it with a side of quinoa or whole-grain couscous. For a lighter meal, a simple side salad with a lemon vinaigrette would be a refreshing complement. The combination of protein, healthy fats, and fiber in this dish will keep you satisfied without feeling overly stuffed.

The Benefits of a Quick Meal

With only 10 minutes of prep and cook time, this recipe offers the perfect solution for busy days when you need a quick yet nutritious meal. It’s ideal for those who are looking to reduce the time spent in the kitchen without sacrificing taste or nutritional value. Whether you’re cooking for yourself, your family, or a group of friends, this dish is easy to prepare and will quickly become a go-to favorite for busy weeknights. The air fryer does all the hard work, leaving you with a flavorful, healthy meal in a fraction of the time it would take to cook it in a traditional oven.

Conclusion

The 10-Minute Air Fryer Chicken Sausage and Veggies recipe is a perfect example of how easy and delicious healthy eating can be. By using the air fryer, you can achieve crispy, flavorful chicken sausage and tender vegetables with minimal effort. Packed with protein, healthy fats, and a variety of essential nutrients, this dish is both satisfying and nourishing. It’s also versatile, allowing for customization based on your preferences or dietary needs. Whether you’re looking for a quick lunch, dinner, or meal prep option, this recipe is a fantastic choice that can be enjoyed by everyone in your household. So, next time you’re short on time but craving a nutritious meal, give this air fryer recipe a try—it’s sure to become a staple in your kitchen.