Sausage and vegetables, excluding carrots, broccoli, and dark-green leafy; no potatoes, tomato-based sauce
Common food
Photo: Wikipedia
A savory, protein-rich medley of sliced sausage and crisp-tender vegetables like bell peppers, onions, and mushrooms, sautéed or roasted to a caramelized finish. The flavor is a satisfying balance of smoky, salty meat and sweet, earthy vegetables, with a hearty, non-starchy texture. At just 120 kcal per 100g, it's a surprisingly lean and fiber-containing option for a meat-centric dish.
Calorie split: 18% protein · 22% carbs · 60% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, comforting flavors and the satisfying contrast between the juicy sausage and the sweet, slightly charred vegetables. It's also a versatile one-pan meal that can be customized with whatever vegetables are on hand, making it a staple for quick, hearty weeknight dinners.
⚠️ Watch-outs & how to enjoy it better
Processed sausage can be high in sodium and saturated fat, which may be a concern for heart health or blood pressure. To counteract this, choose a leaner, nitrate-free sausage variety, and be generous with the vegetables to increase the meal's volume and nutrient density without adding excess sodium. Also, ensure the vegetable mix includes non-starchy options to avoid blood sugar spikes.
Key benefits
- Good source of complete protein for muscle maintenance.
- Provides dietary fiber from the vegetable mix.
- Low in carbohydrates, making it suitable for low-carb diets.
- Contains B-vitamins from both the sausage and vegetables.
- Offers a satisfying, high-volume meal for relatively few calories.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of casing ground meat in animal intestines, the defining feature of sausage, is believed to date back to at least the 9th century BC in Mesopotamia.
Full nutrition (USDA data · scales with serving)
| Water | 76.7 g |
| Energy | 120 kcal |
| Protein | 5.6 g |
| Total lipid (fat) | 8.3 g |
| Carbohydrate, by difference | 6.9 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 2.7 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.92 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 65.0 mg |
| Potassium, K | 285 mg |
| Sodium, Na | 665 mg |
| Zinc, Zn | 0.82 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 5.4 ug |
| Vitamin C, total ascorbic acid | 4.5 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.10 mg |
| Niacin | 2.2 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 ug |
| Choline, total | 25.2 mg |
| Vitamin B-12 | 0.23 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 22.0 ug |
| Retinol | 7.0 ug |
| Carotene, beta | 167 ug |
| Carotene, alpha | 11.0 ug |
| Cryptoxanthin, beta | 21.0 ug |
| Lycopene | 6608 ug |
| Lutein + zeaxanthin | 200 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 9.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.08 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.71 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 3.2 g |
| MUFA 20:1 | 0.09 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 20.0 mg |
FAQ
Is this dish keto-friendly?
Yes, it can be. The combination of protein and fat from the sausage, along with low-carb, non-starchy vegetables (like peppers, onions, and mushrooms), makes it a good fit for a ketogenic diet. Just be mindful of any added sauces or glazes that might contain sugar.
Can I make this ahead of time for meal prep?
Absolutely. This dish stores and reheats well. Let it cool completely, then portion into airtight containers. It will keep in the refrigerator for 3-4 days. The vegetables may soften slightly upon reheating but the flavors will meld nicely.
What's the best way to get a good sear on the sausage without burning the vegetables?
Cook the sausage slices first in a hot skillet until browned, then remove them. Add the vegetables, starting with the harder ones (like onions) and finishing with softer ones (like bell peppers). Return the sausage to the pan at the end to heat through. This ensures everything is perfectly cooked.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.20 kcal/g · 19% calories from protein · 1.6 g fiber · 2.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.