Chicken Sausage and Quinoa Casserole: A Hearty and Healthy Meal

Chicken sausage and quinoa casserole offers a tasty mix of protein-rich chicken sausage, healthy quinoa, and colorful vegetables. This dish impresses with its delightful flavors and simple preparation. Many families seek hearty meals that come together quickly, and this casserole meets that need perfectly.

It’s perfect for busy weeknights or meal prep, making it easy to enjoy a nourishing meal without the hassle. Curious about how to whip up this satisfying dish? As a registered dietitian and avid home cook, I’m excited to share this recipe and explain why it should be on your dinner table.

Key Takeaway

• This casserole is a great source of protein and fiber.
• It can be made ahead of time and stored for later.
• It allows for easy customization based on personal taste.

Key Ingredients

Quinoa

Quinoa is a nutritious grain that is naturally gluten-free and packed with protein. It contains all the essential amino acids, making it a complete protein source. When cooked, quinoa becomes fluffy and serves as an excellent base for the casserole. It’s also rich in fiber, which aids digestion and keeps meals satisfying.

Chicken Sausage

Chicken sausage provides a savory flavor and protein boost to the casserole. Cooks can opt for either pre-cooked or raw sausage. If using raw sausage, it’s best to slice it into small pieces for even cooking. This makes it easy to mix with the other ingredients while ensuring a hearty, delicious bite.

Vegetables

Incorporating vegetables adds color and nutrition to the dish. Popular choices include:

• Onion: Sweet or yellow onions create a flavorful foundation.
• Garlic: This ingredient enhances taste with its rich aroma.
• Leafy Greens: Adding kale or spinach contributes extra nutrients.
• Other Veggies: Sweet potatoes, bell peppers, or Brussels sprouts can bring additional texture and natural sweetness.

Broth

Chicken or vegetable broth is essential for cooking the quinoa and enhancing the overall flavor of the casserole. The broth absorbs into the quinoa, making each bite more delicious.

Seasonings

Seasonings elevate the dish with vibrant flavors. Typical options include salt, black pepper, and Italian herbs. Cooks can boldly experiment with additions like sun-dried tomatoes or various herbs to create a unique taste profile.

Cooking Instructions

Credits: WholeFoodsMarket

Basic Casserole Preparation

1. Preheat the Oven: Set the oven to 350°F (175°C). A preheated oven ensures the casserole cooks evenly.
2. Prepare the Ingredients:
   • Rinse the quinoa under cool water. This simple step helps remove any bitterness.
   • Chop onions and garlic, along with any additional vegetables. Popular choices include bell peppers, zucchini, or spinach.
   • If using raw chicken sausage, slice it into bite-sized pieces. For pre-cooked sausage, just cut it for layering.
3. Layering in a Casserole Dish:
   • Grease a casserole dish with cooking spray or a little olive oil. This prevents sticking and makes cleanup easier.
   • Spread the uncooked quinoa at the bottom of the dish. This allows the quinoa to soak up the flavors as it cooks.
   • Pour enough broth over the quinoa to cover it completely. This is key for a flavorful base.
   • Add the chopped vegetables on top of the quinoa. Spread them out evenly for consistent cooking.
   • Finally, layer the sliced chicken sausage over the vegetables. This helps blend all the flavors together.
4. Bake: Cover the dish tightly with foil and bake for 30 to 60 minutes. The cooking time depends on whether the sausage is raw or pre-cooked. Check it at 30 minutes. For a nice golden top, remove the foil for the last 20 minutes of baking.

Example Recipes

1. Apple Chicken Sausage Quinoa Casserole:
   • Ingredients:
     • 1 cup quinoa
     • 1 ½ cups chicken broth
     • 2 links apple chicken sausage, sliced
     • 1 cup shredded Brussels sprouts
     • 1 medium sweet potato, diced
     • Salt and pepper to taste
   • Instructions:
     • Preheat the oven. Rinse the quinoa, then layer it at the bottom of a greased casserole dish.
     • Pour broth over the quinoa. Layer in Brussels sprouts and sweet potatoes.
     • Top with slices of apple chicken sausage.
     • Cover and bake, following the basic instructions.
2. Italian Chicken Sausage Quinoa Bake:
   • Ingredients:
     • 1 cup quinoa
     • 1 ½ cups vegetable broth
     • 2 links Italian chicken sausage, sliced
     • ½ cup sun-dried tomatoes, chopped
     • 2 cups kale, chopped
     • Salt, pepper, and Italian herbs to taste
   • Instructions:
     • Preheat the oven. Prepare the quinoa and broth, laying them in the casserole dish.
     • Add sun-dried tomatoes and kale. Top with Italian sausage.
     • Follow baking instructions for a flavorful dish.
3. One-Skillet Variations:
   • If pressed for time, sauté the onions and garlic in a skillet with olive oil until fragrant.
   • Add in the sliced chicken sausage, cooking until browned. Then mix in chopped vegetables of choice.
   • Finally, stir in pre-cooked quinoa. This creates a quick and satisfying meal. It’s flexible, making it easy to adapt to whatever ingredients are on hand. (1)

Nutritional Benefits

Chicken sausage and quinoa casserole brings a wealth of health benefits.

• High in Protein: According to the USDA, chicken sausage is a lean protein source that can provide up to 20 grams of protein per serving. Quinoa is also considered a complete protein, containing all nine essential amino acids. These nutrient-dense ingredients not only boost energy levels but also promote feelings of fullness, making it easier to manage hunger throughout the day
• Rich in Fiber: With the inclusion of quinoa and various vegetables, this casserole is loaded with dietary fiber. Fiber plays a crucial role in maintaining gut health and aids in digestion. It can also help to regulate blood sugar levels.
• Vitamins and Minerals: The mix of vegetables provides an array of vitamins and minerals. You’ll find plenty of vitamin A from leafy greens, vitamin C from bell peppers, and iron from dark leafy veggies. This combination supports a healthy immune system and helps keep the body strong.

This casserole is an excellent choice for meal prep. It stores well in the fridge and reheats beautifully, making it a convenient option for lunch or dinner throughout the week. Feel free to mix and match flavors or add different veggies to personalize this casserole and enhance its nutritional profile.

For example, you could substitute the chicken sausage with turkey sausage, or use a variety of colorful bell peppers, zucchini, or mushrooms. Experimenting with herbs and spices, such as oregano, basil, or paprika, can also create unique flavor profiles to suit your taste preferences. (2)

Conclusion

Chicken sausage and quinoa casserole is a satisfying and nutritious meal. It’s simple to prepare and allows for plenty of customization to suit individual tastes. Packed with protein and fiber, it supports energy levels and digestive health.

This dish is perfect for busy weeknights, making it a great option for families. Try it out for a delicious dinner that everyone will enjoy!

FAQ

What is the best way to cook the quinoa for this casserole?

To cook the quinoa for this casserole, simply add the cup of quinoa and the cups of chicken broth to a pot and bring it to a boil. Once boiling, reduce the heat to low, cover the pot, and let the quinoa simmer for around 15-20 minutes until the quinoa is tender and the liquid is absorbed. Fluff the cooked quinoa with a fork before adding it to the casserole.

Can I make this casserole ahead of time?

Yes, you can definitely make this chicken sausage and quinoa casserole ahead of time. Prepare the casserole as directed, then cover and refrigerate it until you’re ready to bake. When you’re ready to serve, you can either bake it straight from the fridge or let it come to room temperature first. Just be sure to adjust the baking time accordingly if baking it cold.

Can I use an air fryer to make this?

While this casserole is typically baked in the oven, you can also use an air fryer to make it. Simply cook the chicken sausage and vegetables in the air fryer first, then transfer everything to a casserole dish, mix in the cooked quinoa and other ingredients, and air fry the assembled casserole for 15-20 minutes until heated through and the top is lightly browned.

What can I serve with this casserole?

This chicken sausage and quinoa casserole makes a satisfying and filling main dish, but you can also serve it with a few tasty sides. Some great options include:

• Roasted brussels sprouts or butternut squash
• A fresh green salad
• Steamed broccoli or green beans
• Garlic bread or rolls
• Apple cider or a light white wine

The casserole has plenty of protein, veggies, and whole grains, so keep the sides simple and light.

Can I make substitutions or variations?

Absolutely, feel free to customize this recipe to your liking! Some tasty variations include:

• Swap out the chicken sausage for apple chicken sausage or Italian chicken sausage
• Add in diced sweet potatoes, butternut squash, or kale for extra veggies
• Use dried cranberries or chopped spinach instead of the fresh herbs
• Top with grated parmesan or crumbled goat cheese
• For a dairy-free version, skip the cheese and use dairy-free milk or broth

Get creative with the ingredients you have on hand to make this casserole your own!

What is the best way to store leftovers?

Any leftover chicken sausage and quinoa casserole can be stored in an airtight container in the refrigerator for 3-4 days. To reheat, you can either microwave individual portions or transfer the whole casserole to the oven at 350°F until heated through. For longer storage, the casserole can also be frozen for 2-3 months. Just be sure to thaw it in the refrigerator before reheating.

Can I use an Instant Pot to make this recipe?

While this casserole is typically baked in the oven, you can also use an Instant Pot or other pressure cooker to make it. First, sauté the chicken sausage and veggies using the Sauté function. Then add the quinoa, broth, and other ingredients. Secure the lid, set to High Pressure, and cook for 8-10 minutes. Allow a natural release, then fluff and serve the casserole.

References:

• https://fitfoodiefinds.com/sun-dried-tomato-kale-chicken-sausage-quinoa-bake/
• https://fitfoodiefinds.com/apple-chicken-sausage-quinoa-bake-shredded-brussels-sprouts-sweet-potatoes/

Related Articles:

• https://milkwoodrestaurant.com/chicken-sausage-crock-pot/
• https://milkwoodrestaurant.com/chicken-sausage-recipes-in-oven/
• https://milkwoodrestaurant.com/chicken-sausage-jambalaya-recipe/

Mary R. Q.

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.