Meal Prep: Seasoned Sausage, Veggies, & Rice Mix


So this is my trick to getting Nathan to eat his veggies.. (sorry Nathan), lol. BUT seriously! This has been one of our favorites that we have made for meal prep, to eat on all week, or to eat when we need a healthy option! It’s super healthy, and so easy to make! If you’ve seen any of my Instagram stories, this one has definitely shown up on there a few times. It’s definitely been a Go-To for us. This week for lunches, we are our having my seasoned veggies, sausage, and rice bowl.


Ingredients: (Servings: 10)

3 Packs of Butterball Turkey Sausage

3 Zucchini Squash

3 Yellow Squash

3 Sweet Potatoes

1 & 1/2 Pounds of Brown Rice

Lemon Pepper Seasoning

Garlic Salt

Chili Powder

Onion Powder

Red Cayenne Pepper (optional)


Cinnamon (for Sweet Potatoes Only)


  1. The very first thing I do is preheat my oven to 400 degrees, and grease a medium glass dish with olive oil. I start my brown rice in the instant pot, and I chop my sweet potatoes into small cubes (or desired size of your choice). I then toss the sweet potato cubes in olive oil, salt, and cinnamon. I place the sweet potatoes in the glass dish and put in the oven for about 25-30 minutes. When the sweet potatoes are mostly soft, they are done!

  2. While the sweet potatoes are going, I’ll chop everything else. I chop the zucchini, sausage, and squash and place into a large bowl. I then season it all with every seasoning listed above except for the cinnamon. (I don’t ever measure my seasonings because it always messes up my recipes…. I don’t know why.) I just coat everything lightly, and make sure to do this in layers so that everything is covered. I don’t season to where everything is cakey and completely covered; just enough to sprinkle everything! I also make sure to toss it all in olive oil so that the seasonings stick.


3. So this step is really important! I take a few scoops of the veggie and sausage mixture from the bowl, and cook a little at a time. To do this, I do it all on high heat. For the first 5 or so minutes, I cook everything to sear it a little before I steam it. I do this so that all of my seasonings don’t just wash away when I add water, and I love for everything to have that pan-crisp to it. Once everything has blackened just a little, I then add just a splash of water to it, and place a lid over it. It takes about five minutes for the water to evaporate. Once it does, I remove the lid, stir it around, and add another splash to steam it one last time. I steam for another 5 minutes and then transfer to a new large bowl. Keep doing this until the bowl with all the raw ingredients are cooked. This is when it starts to smell delish!

4. Once all the veggies are cooked, the rice and sweet potatoes are usually done by this time as well. Now all you have to do it distribute it all into containers for meal prep throughout the week, or you can store in a large container and eat it all for dinner. My favorite way to eat it is when it’s all mixed together! When I store it in separate containers for lunches throughout the week, I always put it in the freezer, so that we can still eat on it later in the week.