This meaty skillet meal takes tender chicken breast and juicy smoked sausage and mixes it with flavorful cauliflower rice for a complete meal with little cleanup. This meal is filling and it is a great way to feed yourself or your family quickly on busy nights.

Are Skillet Meals Healthy?

My latest recipe, this Chicken and Sausage Skillet Meal is a very simple and quick skillet recipe meaning that you can cook and get your dinner on the table in a flash.

Not only is it a fast fix, but since it is made with nutritious ingredients, you can feel good about serving this meal to your family.

It is protein-packed and will leave everyone feeling satisfied and full. For me fast dinners like this one that will fill my teen up and keep him full are key.

Plus, I’m focusing on more protein per meal and fewer carbs so this skillet recipe falls into that category.

One serving of this recipe comes in at 41 grams of protein and the 5 grams of net carbs come from healthy veggies like cauliflower rice and peppers.

Of course, depending on what sausage or veggies you add to your skillet when you make this meal those nutrients may vary.

While this recipe is a heavy hitter when it comes to being easy and healthy, it also comes with a bonus of less cleanup since the entire thing is prepared from start to finish in one pan, or skillet to be exact.

I have a few other of these one-pot wonders if you’re into tasty recipes that require very little cleanup. So check out my Beef and Veggie Noodle Skillet or this Creamy Ham and Pasta.

Both are fantastic and just as easy as this meal!

How To Make This Easy Chicken and Sausage Skillet

Thankfully simple and wholesome meals like this recipe use basic ingredients that are easily assembled and put together in about 30 minutes.

One way I like to make sure dinners, like this one, are on the table on busy nights is to prep my ingredients ahead of time so they are ready to go when it’s time to cook.

But thankfully even if I don’t get a chance to chop and dice ahead of dinner this recipe is still one that is going to help you feed your family fast with only a few steps.

Prepping The Ingredients: The only prepping this recipe requires is a little slicing and dicing. The sausage thankfully is fully cooked so all you need to do is slice it into nice bite-size pieces and cube the chicken breast.

With your proteins prepped, all that remains is to dice up the green onions and bell pepper before you gather the seasonings that you’ll use in your dish.

Cook The Proteins and Veggies:

The chopping and prepping are the hardest part of this recipe really. The rest is just putting it all into the skillet in stages.

Since the chicken we are using is raw and needs to be cooked to a safe temperature, we need to get into the skillet first and let it saute.

Add the oil to the skillet and heat it up. Add in the chicken pieces and let them brown on the first side before you flip them over and let them finish cooking.

When the chicken is almost most down, continue by adding the precooked sausage so it can warm through and the cauliflower rice so it can soak up all the flavors as it softens.

Once the chicken has reached the safe internal temperature of 165 degrees you can begin tasting the Chicken and Sausage Skille Meal. This will allow you to adjust the seasonings as needed before serving.

What Type of Chicken Would Work Best In This Recipe?

I used a boneless and skinless chicken breast in this recipe since I paired it with a fattier sausage, but the meal would work well with any cut of chicken you have on hand.

I’ve made meals like this with boneless and skinless chicken thighs and it turned out swimmingly. The thighs give it such a deep savory flavor and the meat is always tender and juicy compared to the chicken breast which can tend to dry out if you aren’t careful.

You can even use leftover chicken in this dish from a rotisserie chicken if you have any on hand. That will save even more time when you are in a hurry for dinner.

Just be mindful of the sodium in the chicken if you do go that route because the sausage will already bring a good bit of saltiness to the dish. Taste and adjust as needed.

I think the only type of chicken that I would advise against might be bone-in chicken. It would need a bit more cooking time in the skillet before adding the extra ingredients and it may be harder to dish up and eat.

However, if you only have bone-in chicken and you want to try this recipe, just make sure you cook your bone-in chicken fully before adding in the sausage and cauliflower rice since they will both cook super quickly.

Can I Add Dairy To Make This Dish Creamy

• You can!  Since there are some salty flavors in this meal that come from the sausage, you could add about 1/3 cup of heavy whipping cream or 4 ounces of cream cheese and stir it all in. This will give it such a creamy mouthfeel and help cut that saltiness a little from the sausage.
• If you just want a little cheesy goodness and are not into all that cream, you can add your favorite shredded cheese as the skilled meal cooks, or simply top each individual serving with it at dinner time as everyone dishes it up.

Are There Any Variations For This Recipe?

Yes, absolutely. There is always room for flexibility and variations with skillet meals such as this tone.

If you don’t like cauliflower rice, swap it out for your favorite riced veggie or even real rice if you don’t have any dietary restrictions. 

You could also add other fresh veggies that will keep you on the low-carb side such as asparagus, zucchini, yellow squash, broccoli, or cabbage.

If you’d like to add more healthy carbs, you could use veggies such as shredded carrots, cubed sweet potatoes, corn, butternut or acorn squash, more onions, and parsnips. 

Just keep in mind that some veggies need extra cooking time so it might be wise to prep them the night before if you are trying to have this meal ready super quickly the night you want to serve it.

Continue to Content

Yield: 6 Servings

Chicken and Sauage Skillet

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

This flavorful dinner features juicy sausage and tender chicken breast cooked with veggies and seasoned cauliflower rice. It comes together quickly and will be a filling dinner.

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Ingredients

• 16 ounces of boneless skinless chicken breast
• 12 ounces of frozen cauliflower rice, thawed
• 12 ounces of smoked sausage
• 1 small bell pepper, chopped
• 2 medium green onions or 1/4 cup of chopped onion
• 2 tablespoons of olive oil
• 1 tablespoon of Italian or Tuscan seasoning.
• salt and pepper to your tastes

Instructions

1. Prep all the ingredients by cutting the chicken breast into cubes, slicing the sausage, and chopping the onions and bell pepper.
2. Place the cubbed chicken breast into a bowl and add one tablespoon of olive oil and the Italian seasoning. Stir to combine and set aside.
3. Add the remaining olive oil to a large skillet and toss in the onions and bell pepper along with the chicken breast.
4. Cook over medium heat until the chicken is lightly browned on each side.
5. Next, add in the sausage pieces and saute for 5 minutes.
6. Lastly add in the thawed cauliflower rice, garlic pepper, and salt and pepper to your taste. Cook the mixture until the cauliflower is warmed through and it reaches your desired tenderness. This will take about 5 to 10 minutes at max

Nutrition Information

Yield

6

Serving Size

1 cup
Amount Per ServingCalories 366Total Fat 19gTrans Fat 0gCholesterol 83.9mgSodium 983mgCarbohydrates 6.8gNet Carbohydrates 5gFiber 1.8gSugar 2.3gProtein 41g

I am not a nutritionist. If you have strict dietary needs I always recommend using an online nutrition calculator to calculate your totals using your exact brands you're using in this recipe as values may vary per brand.

Keri Bucci

I am a southern girl through and through that loves to laugh, cook, read and spend time with family. My passions outside of home schooling my son are ministering to those in need and creating art in the kitchen! Every day is an adventure in our little house and I wouldn’t trade it or the chance to share here with you for anything!