Budget-Friendly 5-Ingredient Meal Prep: Roasted Sausage & Veggies

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In the current economic climate, mastering the art of frugal cooking is essential, but that does not mean you have to sacrifice flavor or nutrition. This Budget-Friendly 5-Ingredient Meal Prep features a robust Sheet Pan Sausage and Veggie roast that solves the “what’s for lunch?” dilemma for the entire week. I created this recipe after hearing from so many readers who were tired of complicated, expensive grocery lists. This dish strips cooking back to the basics: quality proteins, fresh vegetables, and simple seasonings.

This recipe is the definition of cheap healthy meals. It is incredibly versatile, naturally gluten-free, and takes the stress out of your Sunday routine. By utilizing minimal ingredient meals, you save time shopping and even more time cleaning up. Whether you are a student looking for low cost meals or a busy parent needing quick meal prep solutions, this savory, roasted combination will become a staple in your rotation.

Recipe Information

• Difficulty: Easy
• Preparation Time: 15 minutes
• Cooking Time: 30 minutes
• Total Time: 45 minutes
• Servings: 4 Servings
• Estimated Cost: Affordable ($3.00 per serving)

Ingredients

To keep this a true budget meal prep, we focus on high-impact ingredients. You can find these items at any standard grocery store.

• Smoked Sausage (14 oz): Kielbasa, Andouille, or Turkey Sausage. Slice into coin shapes.
• Baby Potatoes (1.5 lbs): Red or yellow potatoes work best. Cut into quarters (bite-sized pieces).
• Bell Peppers (3 large): Use a mix of red, yellow, and green for visual appeal. Chopped into 1-inch chunks.
• Red Onion (1 large): Chopped into large chunks.
• Italian Seasoning (1 tbsp): A dried blend works perfectly here.
• Pantry Staples: 3 tablespoons of Olive Oil, Salt, and Black Pepper.

Equipment Required

• Large Rimmed Sheet Pan: Essential for roasting vegetables evenly.
• Chef’s Knife and Cutting Board: For prepping the vegetables and sausage.
• Meal Prep Containers: Glass or BPA-free plastic containers for storage.

How to Make This Budget-Friendly 5-Ingredient Meal Prep

Follow these simple steps to master one of the best easy meal prep ideas available.

1. Preheat and Prep: Preheat your oven to 400°F (200°C). Grease a large sheet pan with a little oil or line it with parchment paper for easy cleanup.
2. Chop Ingredients: Wash and chop the bell peppers, red onion, and baby potatoes. Ensure the potatoes are cut into small, uniform pieces so they cook at the same rate as the peppers. Slice the sausage into rounds.
3. Season the Mixture: Place the sausage and vegetables directly onto the sheet pan. Drizzle with olive oil and sprinkle evenly with the Italian seasoning, salt, and pepper.
4. Toss and Arrange: Use your hands or a spatula to toss the ingredients until everything is well coated in oil and spices. Spread them out in a single layer. Do not overcrowd the pan; if necessary, use two pans to ensure the vegetables roast rather than steam.
5. Roast: Bake for 25-30 minutes, stirring halfway through the cooking time. You want the potatoes to be fork-tender and the sausage to have crispy edges.
6. Cool and Store: Let the mixture cool slightly before dividing it evenly into four meal prep containers.

If you are looking for even more extreme budgeting tips, check out our guide on 5 meals for $20 budget meal prep which pairs perfectly with this strategy.

Chef’s Tips for Perfect Meal Prep

Here are some professional tips to elevate these simple meal prep recipes and ensure your food stays fresh.

Variations and Substitutions

• Swap the Protein: If you prefer poultry, chicken breast is a great option. See our guide on slow cooker chicken breast for weight loss for tips on keeping it moist, or try this keto air fryer chicken breast if you want to cook the protein separately.
• Vegetarian Option: Swap the sausage for chickpeas or firm tofu.
• Low Carb: Replace potatoes with cauliflower florets or zucchini. If you love zucchini, you might also enjoy our 4 ingredient zucchini cookies for dessert.

Storage and Reheating

• Fridge: Store in airtight containers for up to 4 days.
• Freezer: This recipe freezes reasonably well, though the peppers may lose some texture. Freeze for up to 2 months.
• Reheating: Microwave for 2 minutes or reheat in a skillet / air fryer to bring back the crispiness.

Serving Suggestions

This meal is complete on its own, but if you need more calories or volume, serve it over rice or quinoa. For a lighter side, a fresh salad works wonders. If you are into jar-style lunches, look at our no cook mason jar salads.

Nutrition Information

• Calories: 410 kcal
• Protein: 18g
• Carbohydrates: 32g
• Fat: 24g
• Fiber: 4g

Note: Nutritional values are estimates based on standard ingredients.

For those focusing on high protein intake, consider pairing this with ideas from our high protein snack boxes article to keep you full throughout the day.

Conclusion

This Budget-Friendly 5-Ingredient Meal Prep proves that affordable meal prep does not have to be boring or complicated. With just a few dollars and less than an hour of your time, you can secure four delicious, healthy lunches for the week ahead. It is the ultimate hack for anyone looking to save money while eating well.

If you are looking for more minimal ingredient meals, you must try our 5 ingredient lasagna or, for breakfast, these sheet pan pancakes which follow the same easy cooking philosophy.

Call to Action: Did you try this recipe? Please leave a comment below and let us know how much money you saved! Don’t forget to share this pin to your favorite board on Pinterest.

Frequently Asked Questions

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