Looking for a flavorful meal that’s easy, nutritious, and comes together in under 30 minutes? Chicken sausage and broccoli stir fry is your answer. Packed with lean protein, fiber, and essential vitamins, this dish is perfect for busy weeknights or healthy meal prep. With just a few ingredients and a single pan, you can create a satisfying stir fry bursting with taste and texture.
Key Takeaways
- Lean protein and fiber-rich broccoli make this dish both healthy and filling.
- Highly customizable with various vegetables, sauces, and grains.
- Quick and perfect for busy weeknight meals.
Honey‑Garlic Chicken Sausage and Broccoli Stir‑Fry
Ingredients You’ll Need
- 1 package (≈11 oz) chicken sausage, sliced into ¼″ rounds (garlic or neutral flavor works best)
- 1 Tbsp extra‑virgin olive oil, for sautéing
- 4–5 cups broccoli florets, roughly chopped
- 1 cup matchstick carrots (or shredded carrots)
- 2 Tbsp water, to help steam the broccoli
- 1 Tbsp lemon juice, to finis
- Rice, cooked brown or white, for serving
For the honey‑garlic stir‑fry sauce:
- 3 Tbsp low‑sodium soy sauce (or coconut aminos)
- 3 Tbsp honey
- 4 cloves garlic, minced or micro‑planed
- 1 tsp cornstarch, to thicken
Step-by-Step Preparation
- Mix the sauce: In a small bowl, combine soy sauce, honey, and cornstarch until fully smooth. Stir in the minced garlic and set aside.
- Cook the sausage: Heat a large skillet over medium heat. Once hot, add olive oil and place chicken sausage slices in a single layer. Cook undisturbed for about 2 minutes so they can brown nicely.
- Steam the broccoli: Add the broccoli florets along with 2 Tbsp water. Immediately cover the pan and let steam for 2 minutes. Uncover, stir, then cover again for another 1–2 minutes depending on how tender you like it.
- Add the carrots: Remove the lid and toss in shredded or matchstick carrots. Sauté for about 1 minute until just softened.
- Combine sauce and stir‑fry: Pour the sauce into the skillet, stirring frequently for 1–2 minutes until everything is coated and sauce thickens.
- Finish with brightness: Stir in lemon juice, season to taste with salt or pepper if desired, then remove from heat.
- Serve immediately: Plate over cooked rice and garnish with green onions or sesame seeds if desired.
Tips & Variations
- For a spicy twist, stir in a dash of sriracha or red pepper flakes when adding sauce.
- Make it grain‑free by swapping rice with cauliflower rice or zucchini noodles.
- To reduce sodium, use low‑sodium soy sauce and rinse pre‑cooked sausage slices under warm water before cooking.
- For meal prep, divide into containers and store in the fridge for up to 4 days. Reheat in a skillet or microwave until warmed through.
A No-Fuss Approach to Chicken Sausage Stir Fry
Credits: Timsis Tasty Table
A simple yet flavorful stir fry starts with everyday ingredients: pre-cooked chicken sausage, colorful bell peppers, crisp broccoli, and thinly sliced onions. In this approach, everything is cooked in stages using one pan, starting with a hot drizzle of olive oil to bring out the caramelized edges of the sausage.
Next, the vegetables are added in sequence to ensure the right texture—onions and peppers for sweetness and softness, followed by broccoli to maintain its vibrant green color and slight crunch. The seasoning is minimal yet effective: garlic powder, a pinch of Italian herbs, and salt and pepper to taste. No complicated sauces, just real ingredients speaking for themselves.
This method delivers a balanced dish that’s visually inviting, nutritionally complete, and packed with natural flavor. The entire process takes less than 20 minutes, making it ideal for busy evenings or anyone wanting a hearty meal without the hassle. With bold sausage and fresh vegetables working in harmony, it’s a straightforward dinner that satisfies every time.
Quick Chicken Sausage Stir‑Fry with Vegetables
One of the easiest and most flavorful dinners you can make in under 20 minutes is this Chicken Sausage Stir‑Fry with Vegetables, which combines fully cooked sausage, colorful veggies, and a sweet‑savory sauce in one skillet [2]. Here’s how you can recreate and expand on this recipe:
Ingredients (serves 4)
- 4 fully cooked chicken sausage links (about 12–14 oz), sliced into ½ inch rounds
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- ½ red onion, chopped
- 1 zucchini, sliced into half‑moons
- 1 garlic clove, minced
- 2 green onions, sliced, for garnish
- 2 tbsp cooking oil (divided)
- Salt and black pepper to season
Stir‑Fry Sauce Mix:
- 1 tbsp cornstarch
- 2 tbsp water
- 2 tbsp soy sauce
- 2 tbsp brown sugar
- ¼ cup chicken broth
- 1 tbsp toasted sesame oil
Step‑by‑Step Instructions
- Prep everything first: slice the sausage, chop bell peppers, red onion, zucchini, minced garlic, and mix the cornstarch with water. Then whisk in soy sauce, brown sugar, chicken broth, sesame oil, and garlic until smooth—this creates the flavorful sauce to coat your ingredients.
- Brown the sausage: Heat 1 tbsp oil in a large skillet over medium heat. Add the sausage rounds, sauté for about 3–4 minutes until lightly browned. Remove sausage to a plate and set aside.
- Cook the vegetables: Add the remaining 1 tbsp oil. Toss in red and yellow bell peppers, onion, and zucchini. Season with a pinch of sea salt and black pepper. Sauté about 4–5 minutes until the veggies are tender yet crisp.
- Combine & sauce it up: Return the sausage to the skillet, pour the stir‑fry sauce over everything. Stir thoroughly to coat all pieces. Let it simmer for 2–3 minutes, stirring occasionally, allowing the sauce to thicken and cling to the sausage and vegetables.
- Finish and serve: Remove from heat. Garnish with sliced green onions or sesame seeds if desired. Serve hot over steamed white or brown rice.
Tips & Variations
- Vegetable swaps: Feel free to add zucchini, broccoli, carrots, green beans, mushrooms, seasonally or to your liking, as long as they’re cut to cook in the same timeframe.
- Make it gluten‑free: Substitute soy sauce with tamari and confirm cornstarch and sausage labels are gluten‑free.
- Meal prep ready: Chop veggies ahead and store in fridge; it cuts active cooking time to under 10 minutes.
Creamy Chicken Sausage and Broccoli Rabe Pasta
For those who want a cozy, filling dish without compromising on nutrition, creamy chicken sausage and broccoli rabe pasta hits all the right notes. This variation brings together the savory flavor of chicken sausage, the slightly bitter bite of broccoli rabe, and the comforting texture of pasta in a way that’s both rustic and restaurant-worthy. To make this dish, start by boiling your favorite pasta—orecchiette or penne work best. While the pasta cooks, blanch your broccoli rabe for 2–3 minutes to soften its bitterness. In a large skillet, cook sliced chicken sausage until browned. Add garlic, red pepper flakes, and a splash of white wine to build depth. Then, toss in the broccoli rabe and cooked pasta.For a creamy finish, stir in a few tablespoons of cream cheese or Greek yogurt, along with a handful of parmesan. This brings richness without the heaviness of traditional alfredo. A sprinkle of lemon zest adds brightness to round out the flavors.
Ingredients:
- 8 oz pasta (orecchiette or penne)
- 2 chicken sausages, sliced
- 1 bunch broccoli rabe, trimmed
- 2 cloves garlic, minced
- 1/2 tsp red pepper flakes
- 1/4 cup white wine or pasta water
- 2 tbsp cream cheese or Greek yogurt
- 1/3 cup grated parmesan
- Salt and pepper to taste
- 1 tsp lemon zest
- 2 tbsp olive oil
Steps:
- Boil pasta until al dente. Reserve 1/2 cup of pasta water.
- Blanch broccoli rabe in salted water for 2–3 minutes, then drain and set aside.
- In a large pan, heat olive oil and sauté chicken sausage until browned.
- Add garlic and red pepper flakes, stir for 30 seconds.
- Deglaze with white wine or pasta water, then add broccoli rabe.
- Toss in pasta, cream cheese or yogurt, parmesan, and lemon zest.
- Mix until creamy and well-combined. Season with salt and pepper.
Chicken Sausage and Broccoli Rabe for Meal Prep Success
One of the greatest advantages of cooking chicken sausage and broccoli rabe for Meal Prep is how easily they fit into a weekly meal prep plan. Whether you’re a student, a busy professional, or feeding a family, prepping this dish in advance can save both time and energy throughout the week. It reheats well, holds flavor, and pairs with a wide variety of sides like brown rice, whole wheat pasta, or roasted sweet potatoes. To start your meal prep, blanch a large bunch of broccoli rabe and sauté it with garlic and olive oil. At the same time, roast or pan-sear your favorite chicken sausages until they’re golden brown and cooked through. Slice the sausages and portion them with the greens into meal containers. Add extras like cherry tomatoes, quinoa, or roasted carrots to round out the nutrition.
Ingredients:
- 4 chicken sausages (your choice of flavor)
- 1 large bunch of broccoli rabe
- 4 cloves garlic, minced
- 2 tbsp olive oil
- Salt and pepper to taste
- 1 cup cooked quinoa or brown rice (optional for each serving)
Steps:
- Blanch the broccoli rabe in boiling salted water for 2–3 minutes. Drain and set aside.
- Heat olive oil in a skillet, add garlic, and sauté until fragrant.
- Add broccoli rabe and cook for another 3–4 minutes until tender.
- Meanwhile, cook chicken sausage according to package instructions—grill, roast, or pan-fry.
- Slice sausage into bite-sized pieces and mix with broccoli rabe.
- Divide into 4 containers, optionally adding cooked grains or a wedge of lemon for garnish.
This prep not only simplifies your week but also keeps your meals exciting without compromising nutrition or taste. Add extras like cherry tomatoes, quinoa, or roasted carrots to round out the nutrition.
Creative Ways to Serve Chicken Sausage and Broccoli Rabe
While the classic sautéed combo of chicken sausage and broccoli rabe is hard to beat, there’s plenty of room to get creative with how you serve it. This pairing works as more than just a quick dinner. It can transform into soups, sandwiches, or even flatbread toppings. For instance, layering these two over crusty toasted bread with a smear of ricotta and a drizzle of balsamic glaze offers a café-style lunch right at home. In colder months, consider turning this combo into a hearty stew by adding white beans, carrots, and vegetable stock. The bitterness of the greens softens into the broth, while the chicken sausage adds rich depth. For a lighter summer dish, grill the sausage, toss with chopped broccoli rabe and cherry tomatoes, and serve over a chilled pasta salad.Many home cooks are now reimagining traditional favorites by blending unique ingredients with their sausage dishes. If you’re looking for more inspiration to experiment in the kitchen, you can explore chicken sausage recipe ideas that offer smart ways to elevate everyday meals. Whether you’re baking, grilling, or stirring up a one-pan meal, there’s always a new twist to bring to the table. You might even want to try stuffing the sausage and greens into bell peppers with quinoa or couscous, then baking them until tender. Or use them as a base for a flatbread with melted provolone and roasted garlic for a restaurant-quality meal.
Conclusion
Chicken sausage and broccoli stir fry offers the perfect harmony of health, flavor, and simplicity. Whether you’re cooking for yourself, your family, or meal prepping for the week, this recipe delivers satisfaction in every bite. It’s fast, adaptable, and packed with essential nutrients, proof that healthy eating doesn’t have to be bland or time-consuming. Explore the many variations and enjoy the convenience of this one-pan wonder as a regular part of your healthy eating routine.
FAQ
1. Can I make this stir fry ahead of time?
Yes, chicken sausage and broccoli stir fry is great for meal prep. Store it in an airtight container in the refrigerator for up to four days. Reheat on the stovetop or microwave for a quick and easy meal.
2. What other vegetables work well in this dish?
In addition to broccoli, vegetables like bell peppers, snap peas, carrots, mushrooms, and zucchini are excellent additions. They add color, crunch, and even more nutritional variety to your stir fry.
3. Is this dish suitable for low-carb or keto diets?
Absolutely. Serve the stir fry without rice or substitute with cauliflower rice to keep it low-carb and keto-friendly, while still getting plenty of flavor and satiety from the sausage and vegetables.
References
- https://thebalancednutritionist.com/chicken-sausage-broccoli-stir-fry/
- https://maplejubilee.com/chicken-sausage-stir-fry-with-vegetables/
Related Articles
- https://milkwoodrestaurant.com/chicken-sausage-and-broccoli-pasta/
- https://milkwoodrestaurant.com/chicken-sausage-meal-prep/
- https://milkwoodrestaurant.com/chicken-sausage-recipe-ideas/
Was this helpful?
Hi there! I’m a food enthusiast and journalist, and I have a real passion for food that goes beyond the kitchen. I love my dream job and I’m lucky enough to be able to share my knowledge with readers of several large media outlets. My specialty is writing engaging food-related content, and I take pride in being able to connect with my audience. I’m known for my creativity in the kitchen, and I’m confident that I can be the perfect guide for anyone looking to take their culinary journey to the next level.
