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Cheesy Keto Sausage and Peppers Meal Prep - Easy, Flavorful, and Low-Carb

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds (680 g) fully cooked sausage links (Italian, chicken, or pork; choose mild or hot)
  • 3 bell peppers (mixed colors, sliced into 1/2-inch strips)
  • 1 medium yellow onion (sliced)
  • 3 tablespoons olive oil (or avocado oil)
  • 2 cloves garlic (minced)
  • 1 teaspoon dried Italian seasoning (or 1/2 tsp oregano + 1/2 tsp basil)
  • 1/2 teaspoon smoked paprika (optional, for depth)
  • 1/4–1/2 teaspoon red pepper flakes (optional, for heat)
  • Salt and black pepper to taste
  • 1 cup shredded mozzarella
  • 1/2 cup grated Parmesan
  • Fresh parsley or basil for garnish (optional)
  • Optional add-ins: 8 oz mushrooms (sliced), 1 small zucchini (sliced), 1 tbsp tomato paste for umami

Method
 

  1. Prep your ingredients. Slice the sausage into rounds about 1/2 inch thick. Slice peppers and onion. Mince the garlic. Preheat your oven to 400°F (200°C) if you plan to melt the cheese under heat.
  2. Sear the sausage. Heat 1 tablespoon of olive oil in a large oven-safe skillet over medium-high heat. Add the sausage and cook 4–6 minutes, stirring occasionally, until browned at the edges. Remove to a plate and set aside, leaving the drippings in the pan.
  3. Sauté the veggies. Add the remaining oil to the skillet. Toss in the peppers and onion with a pinch of salt. Cook 6–8 minutes, stirring occasionally, until softened and lightly charred in spots. If using mushrooms or zucchini, add them after 3 minutes so they don’t overcook.
  4. Add aromatics and spices. Stir in minced garlic, Italian seasoning, smoked paprika, and red pepper flakes. Cook 30–60 seconds, just until fragrant. Taste and adjust salt and pepper.
  5. Combine with sausage. Return the browned sausage to the pan and toss everything together. If using tomato paste, stir in 1 tablespoon now and mix to coat for a richer flavor.
  6. Add the cheese. Sprinkle mozzarella and Parmesan evenly over the top. If your skillet isn’t oven-safe, transfer the mixture to a baking dish first.
  7. Melt and brown. Place the skillet or dish in the oven for 5–7 minutes, until the cheese is melted and bubbling. For extra browning, switch to broil for 1–2 minutes. Watch closely so it doesn’t burn.
  8. Finish and garnish. Remove from the oven, let it rest 3–5 minutes, then top with chopped parsley or basil if desired.
  9. Portion for meal prep. Divide into 4–5 airtight containers. Aim for a balance of sausage and veggies in each portion so macros stay even.