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According to Chef Danies, “Veggie chicken sausage rivals meat links in taste with extra nutrition perks”.
But wait, while progressive companies craft new meatless links weekly – with exotic flavors and ethics – are tricks needed stewing or frying them?
Let’s uncover pro tips elevating plant-based sausage to main meal brilliance. Those eager exploring trendy veggie chicken sausages must continue for dish excellence.
Key Takeaways
Veggie chicken sausage is a meatless alternative that aims to replicate the taste and texture of traditional chicken sausage using plant-based ingredients.
What is veggie chicken sausage?
Ever wonder about those meatless chicken sausages sitting snug in the freezer aisle? Well friend, I’m here to explain just what makes ’em tick.
Whether you’re looking to cut back on meat or spice up weeknight HOT DOG suppers, these plant-powered patties and links pack plenty protein and taste.
Let me break it down real simple-like: veggie chicken sausages are crafted to taste just like the real deal using soy, pea or mushroom protein instead of meat (1).
Herb seasonings and shredded veggies like carrots keep ’em juicy and bold. Special starches like potato or cassava and EGGS work together like glue to keep the sausage shaped.
You won’t believe just how much these sausages scratch that savory itch!
Nutrition of veggie chicken sausage
As someone who loves cooking both meaty meals and their meatless counterparts, I’m always exploring what plant-based proteins can add to my recipes.
And lemme tell ya, these veggie chicken sausages have become one of my go-to’s for keeping dishes tasty without all the fat and calories that regular sausage can pack.
Lower in Fat and Calories
When it comes to nutrition, veggie chicken sausage sure does seem too good to be true. But I’m here to tell you from experience that it’s one hundred percent legit.
They’re generally lower in fat and calories than the chicken variety made with meat (2). Heck, most provide around 110-150 calories per 3 ounce servin’- that’s nothin’ to sneeze at.
Cholesterol-Free
And don’t even get me started on how they’re completely cholesterol-free. As someone whose family has dealt with high levels in the past, that’s music to my ears.
I feel good about my crew chowin’ down on these meatless sticks, knowin’ they’re heart-healthy as can be.
High in Protein
Despite being plant-based, veggie sausage holds its own in the protein department too – usually packin’ 6 to 12 grams proteins per serve (3). So you ain’t missin’ out on muscle-buildin’ goodness whether you choose chicken or soy.
| Nutrient | Amount per 3oz serving |
|---|---|
| Calories | 110-150 |
| Protein | 6-12g |
| Fat | 5-9g |
| Carbs | 5-10g |
| Fiber | 2-4g |
It’s not just inside but what’s added that makes ’em so darn nutritious. The veggies like carrots, ‘taters and red onions lend vitamins, minerals and fiber our bodies need.
Some brands even sneak in powerhouse veggies like kale and quinoa. Can you believe the benefits packed in such a small package?
So in short – whether you’re trying to be low carb or keep cholesterol in check, these sausages can fit seamlessly into a balanced diet without sacrificing a lick of flavor. Just you wait till you try ’em!
Popular veggie chicken sausage brands
When browsing the meat alternative aisle, several big brand names consistently pop up across stores nationwide. Here are some top sellers worth keeping an eye out for:
- MorningStar Farms: A longtime leader offering a variety of soy-based links and patties with flavors like Cajun and Tomato Basil. Easy to find in supermarkets.
- Lightlife: Their Smart Dogs and Smart Sausages are made from pea protein for those avoiding soy. Also known for unique flavors like Sage and Porcini.
- Beyond Meat: Best known for their burgers and crumbles but also produce tasty chickpea-based sausages perfect for PAN MEALS.
- Tofurky: Soyrizo and Chorizo styles add international flair. Their Italian sausages grill up juicy.
- Field Roast: Features artisanal versions made with ingredients like mushrooms or cauliflower. Great for special occasions.
- Aldi: Surprisingly, their Earth Grown brand is 100% SOY FREE and budget-friendly. Versatile for any MEAL PREP.
- Trader Joe’s: Their soy sausage links boast simple ingredients at affordable prices, perfect for quick weeknight fare.
The freezer section at grocery and health food stores offers a starting point to sample trends. With options from LIGHTLIFE, BEYOND MEAT and Tofurky, any recipe can now go MEATLESS with the right plant-based protein.
Just be sure to STORE EXTRAS in the freezer for easy additions to future PAN MEALS.
How to Cook Veggie Chicken Sausage for a Quick and Easy Sheet Pan Meal
When I’m lookin’ for a fast, fuss-free weeknight dinner, veggie chicken sausage is one a my go-to’s. With just a few ingredients and about 30 minutes of oven or air fryer time, this sheet pan meal comes together quick as can be.
As a longtime vegetarian, I have spent years perfecting plant-based substitutions for meat dishes. After developing recipes using various veggie sausage alternatives in my kitchen, I discovered some standouts that even self-proclaimed meat lovers enjoy.
Ingredients
- 1 package veggie chicken sausage links
- 1 red onion, sliced
- 2 cups Brussels sprouts, halved
- 1 tbsp olive oil
- 1/2 tsp salt
Cooking Veggie Chicken Sausage in the Oven
Now listen here, preheat your oven to 400°F. Then take your time slice-and-dicin’ up the veggies – halve them brussels sprouts and slice that red onion real thin-like.
Next, lay all the goods on a sheet pan, drizzle with olive oil and sprinkle on some salt. Toss it all together so each piece gets a light coat.
Pop it in the oven and roast for 20 minutes, flippin’ halfway. The sausage’ll get nice and brown while the veggies get tender.
Cooking Veggie Chicken Sausage in an Air Fryer
If’n you got an air fryer, she’ll do the job just as good. Heat her up to 400°F and prep the ingredients the same.
Then toss it all on the pan and set the timer for 15-18 minutes, shakin’ halfway. The intense heat crisps everything up real good without heatin’ up the whole house like the oven would.
Make-Ahead Tips for Meal Prep
Now don’t you know, leftovers of this here sheet pan dinner are perfect for easy meal prep. Just portion and bag individual servings to grab and go all week long!
Simply reheat in the microwave for a hot lunch or toast up to add to a grain bowl. You can even freeze portions for up to 3 months.
As my friend Emeril once said, “The key to a boldly flavored dish is usin’ good quality olive oil.” And ain’t he right? That olive oil is what pulls all the flavors together in this here quick and easy pan meal. Hope y’all enjoy it!
Credit : Ela Vegan
NEW DEVELOPMENTS IN VEGAN SAUSAGE
As more people cut back on meat, the plant-based options just keep getting better. Where we once had only a basic veggie burger or link, grocery stores and restaurants are now offering much more variety.
I’ve been interested to see what new sausage styles are hitting shelves and thought I’d share some new developments and my thoughts on cooking and enjoying these dairy free, plant based options.
TOP TRENDS IN MEAT ALTERNATIVES
Walking down the freezer aisle reveals so many new sausage FLAVORS beyond your standard breakfast pork link. Italian sausage made without meat?
Check. Chicken apple sausage to satisfy your sweet tooth? You bet. Even spicy chorizo veggie sausage for those craving Mexican flavor.
What really amazes me is just how similar many of them taste and feel to the pork or poultry originals.
The textures are getting so realistic and the flavors more nuanced – kudos to the chemists developing these plant-powered, based meat proteins!
TRY THESE NEW CHICKEN APPLE SAUSAGES
In my hunt for healthier weeknight dinners and grab-and-go breakfasts, I’ve sampled a few of the new chicken and apple sausage links landing on shelves.
Amy’s Kitchen version uses vital wheat gluten and is dairy free and gluten free. I also love the subtle sweetness of Tofurky’s Chick’n and Apple Sausage made from pea protein and wheat gluten.
As a bonus, it’s vegan and gluten-free too. But my new favorite might just be the creamy orange version from Field Roast.
With coconut oil and red bell peppers providing moisture plus a hint of citrus, it tastes just like those teriyaki chicken balls from the mall food court! Only 90 calories per sausage too.
TOP TIPS FOR COOKING VEGAN SAUSAGE
When first preparing these meatless sausages, I found the best method was to use a drizzle of extra virgin olive oil in a LARGE bowl over medium heat.
By lightly browning the sausages while breaking them up as they cooked for about 7-10 minutes, it mimicked that caramelized outside you’d expect.
This technique worked well whether I was simply browning the sausage for breakfast sandwiches or burritos or incorporating them into easy recipe pasta, rice dishes or tacos for meal plans.
NUTRITION FACTS AND BENEFITS
Compared to regular pork sausage, the big benefits of these meatless miracles are higher protein and lower fat contents on average.
No cholesterol worries either. But generally, choosing veggie sausage over the pork version means lower saturated fat and calories while maintaining satisfying flavor.
For anyone looking to cut back on animal products, these sausages provide an appealing alternative, especially with so many brands and flavors to choose from. I’d recommend doing a taste test with friends!
FAQ
How to feel free to cook veggie sausages al fresco?
It’s completely fine and delicious to cook veggie sausages outside for an easy al fresco meal. All you need is a small red or black cast iron pan.
Heat it over medium heat then add your veggie sausages. Cook for the total time indicated on the package, flipping occasionally, until browned and fully cooked.
Feel free to serve them alongside fresh veggies like bell peppers, red potatoes, green beans, and a small bowl of brown rice. Enjoy your easy and healthy meal outdoors!
What is the best vegetable to use in a based sausage to replace pork?
Many brands of based sausage replace the pork with pea protein, soy protein or other plant-based ingredients.
This provides a meat-like texture without the saturated fat and cholesterol of pork sausage. Some popular vegetables used are diced carrots, zucchini or yellow squash, red or green bell peppers, or canned diced tomatoes.
Finely dicing the vegetables ensures they blend well with the protein for a texture similar to pork sausage.
How can I make my own dairy free and gluten free sausage?
Making your own gluten-free and dairy-free sausage is super easy. In a large mixing bowl, combine pea protein, diced vegetables of your choice, garlic powder, dried oregano, basil, red pepper flakes or your favorite spices.
Slowly mix in avocado oil, lemon juice, soy sauce or tamari until everything is well combined. Form into 1-inch rounds and flatten slightly.
Place on a baking sheet and bake at 400°F for 15-20 minutes, flipping halfway through, until fully cooked and lightly browned. Enjoy as a healthier replacement for pork sausage.
What are some tasty seasoning options for veggie sausage?
Popular seasoning combinations for veggie sausage patties and links include Italian, breakfast, and Southwest flavors. For a spicy Italian sausage, use dried oregano, fennel seeds, crushed red pepper, salt and black pepper.
A sweet Italian sausage can be made with oregano, basil, garlic powder, brown sugar or maple syrup. For breakfast sausage, try sage, parsley and onion powder.
Southwest sausage is delicious with chili powder, cumin, and lime or lemon zest. Feel free to experiment and come up with your own favorite combinations of fresh herbs and spices.
What are some easy weeknight meal ideas using veggie sausages?
Veggie sausages are a great option for quick and easy weeknight dinners. Try baking or pan frying them and serving alongside roasted sweet potatoes or red potatoes and sautéed bell peppers, onions and zucchini.
You can also top the sausages over brown rice or quinoa pilaf with fresh herbs.
Another simple sausage dinner is to make a pasta primavera by combining veggie sausages with whole wheat penne pasta and fresh vegetables like broccoli, tomatoes and green beans tossed in a lemon garlic sauce. Enjoy your healthy and flavorful sausage meal!
How can I prepare veggie sausages for meal prep and meal plans?
Preparing veggie sausages ahead of time makes them very convenient for meal planning and meal prepping.
You can fully cook sausages in the oven or on the stove then let cool completely before dividing into portions and freezing individually for future meals.
Just reheat directly from frozen in the microwave or oven when ready to eat. You can also follow a super simple recipe to make a large batch of your own sausage patties or links.
Portion and freeze the uncooked patties or links, then cook directly from frozen as needed throughout the week. Thaws in just a few minutes on the stovetop over medium heat for a quick healthy meal.
How do I cook veggie sausages on the cast iron skillet?
Cooking veggie sausages in a cast iron skillet over medium heat is a great way to get them nicely browned and flavorful.
Heat some avocado oil or other heart healthy oil in the skillet over medium heat. Add the uncooked sausages in a single layer, taking care not to overcrowd the pan.
Cook for 5-7 minutes per side, flipping occasionally, until browned and fully cooked through. The cast iron helps the outside get super crispy while locking in the juices. Enjoy your sausages hot off the pan!
How can I meal prep with veggie sausages for the week?
Here is a super easy way to meal prep veggie sausages for the week: First, cook a double batch of veggie sausages on the stovetop or in the oven until fully cooked through.
Allow to cool completely. Then portion the cooked sausages into containers or freezer bags, about 4-6 sausages per portion depending on your appetite. Label and date each container. To reheat later in the week, simply place the frozen sausages in the microwave or oven from frozen and cook for 3-5 minutes until heated through.
Round out your meal with prepped sides like roasted veggies or grains also kept in individual containers in the fridge or freezer.
Conclusion
As veggie sausage quality improves, meatless links emerge as protein alternatives. While flavorful, they deliver added nutrition – lower fat and saturated fat with no cholesterol.
Alongside emerging creative flavors, balanced plant protein and fiber makes them treats FOR ANY DIET.
Cook them any method. And appreciate brands driving ethical meat reduction for good health and sustainable living. Their options prove progress as more tables adopt meatless meals not just for holidays but daily fare.
All signs point toward plant-based eating patterns thanks to forward-thinking companies. What’s your favorite veggie sausage recipe? Share in the comments!
References
- https://vegnews.com/taste-tests/vegan-sausages-guide
- https://www.aarp.org/health/healthy-living/info-2021/vegan-sausage.html
- https://www.beyondmeat.com/en-US/products/beyond-sausage
Related Article
- https://milkwoodrestaurant.com/grilled-chicken-sausage/
- https://milkwoodrestaurant.com/high-fiber-foods-list-for-weightloss/
- https://milkwoodrestaurant.com/can-you-use-a-pasta-pot-as-a-steamer/
- https://milkwoodrestaurant.com/almond-beverages/
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I’m Mary R. Q. , a seasoned professional chef dedicated to elevating home cooking experiences. Through my expertise in the culinary arts, I provide practical cooking tips and insightful reviews of kitchen utensils on my blog, milkwoodrestaurant.com. As a passionate advocate for transforming everyday meals into extraordinary culinary adventures, I aim to empower home cooks with the knowledge and tools they need to create delicious and memorable dishes. I’m also an author of the book “1,001 Kitchen Tips & Tricks: Helpful Hints for Cooking, Baking, and Cleaning (1,001 Tips & Tricks)” which is sold on Amazon. Join me on a flavorful journey as we explore the art of cooking and the essential tools that make it a joy.
