Healthy High Protein Chicken Sausage Casserole Recipe - Perfect For Meal Prep

chicken sausage

🥗Healthier: turkey sausage

💰Cheaper: pork sausage

Turkey sausage is lower in fat and calories.

cheddar cheese

🥗Healthier: reduced-fat cheese

💰Cheaper: mozzarella cheese

Reduced-fat cheese cuts calories while maintaining flavor.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is often less expensive and works well for cooking.

brown rice

🥗Healthier: quinoa

💰Cheaper: white rice

White rice is usually cheaper and cooks faster.

Preheat the oven to 350°F (177°C).

Spray a large pan with non-stick baking spray and turn the heat to medium.

Add 12 ounces (340 grams) of diced chicken sausage to the pan. If the sausage has a casing, remove it before browning.

Brown the sausage, then set it aside and recoat the pan.

Add 2 cloves of minced garlic, 3 cups (320 grams) of chopped mixed peppers, and 1.5 cups (160 grams) of chopped onions to the pan.

Cook the vegetables until they are just becoming soft and brown.

Add a 14.5-ounce (400-gram) can of drained diced tomatoes, 1 cup (120 grams) of sliced white mushrooms, and the browned chicken sausage back into the pan.

Add about 1 teaspoon of Italian seasoning and mix the ingredients well.

Pour in 1.5 cups (354 milliliters) of water and 2 cups (454 grams) of low-calorie tomato sauce into the pan.

Bring the mixture to a boil, then reduce to a simmer for around 15 minutes.

In a 9 by 13 casserole dish, add some of the sauce, then add a whole box (227 grams) of elbow macaroni, followed by the rest of the sauce.

Top the casserole with 10 ounces (280 grams) of fat free mozzarella cheese.

Cover the dish with tin foil and bake for about 1 hour.

Once baked, the casserole will be cheesy and delicious.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens