10 Minute Air Fryer Chicken Sausage
Quick 10 Minute Air Fryer Chicken Sausage and Veggies recipe packed with protein. Perfect healthy high protein air fryer meal ready in minutes!
You know what? Some nights I just can’t with dinner. Between shuttling kids around and trying to remember if I fed the dog (again), I need meals that practically cook themselves while still delivering on the protein front.
That’s exactly why this 10 Minute Air Fryer Chicken Sausage and Veggies has become my weeknight superhero. It’s one of those protein meals air fryer magic makes possible—toss everything in, hit a button, and ten minutes later you’ve got a complete dinner that actually tastes like you tried.
The best part? It’s naturally gluten-free, ridiculously simple, and uses just one bowl for prep. No fancy ingredients, no complicated steps, just real food that comes together faster than you can scroll through your phone while waiting. This is exactly the kind of healthy high protein air fryer meal that makes busy weeknights feel less chaotic and more manageable.
Table of Contents
Ingredients
| Ingredient | Amount | Notes |
|---|---|---|
| Red bell pepper | 1 large | Cut into 1-inch pieces |
| Orange bell pepper | 1 large | Cut into 1-inch pieces |
| Red onion | 1 medium | Peeled and cut into 1-inch pieces |
| Zucchini | 1 medium | Cut into 1-inch pieces |
| Avocado oil | 1 tablespoon | Or olive oil |
| Garlic powder | 1 teaspoon | |
| Onion powder | 1 teaspoon | |
| Italian seasoning | 1 teaspoon | |
| Kosher salt | ½ teaspoon | |
| Black pepper | Pinch | |
| Chicken sausage | 12 oz package | Robust Italian flavor recommended |
Instructions
Step 1: Chop all your veggies—the bell peppers, red onion, and zucchini—into roughly 1-inch pieces and toss them into a large bowl. Drizzle the avocado oil over everything and use your hands or a spoon to coat each piece evenly. This step ensures your veggies get that beautiful caramelized exterior we’re after in this air fryer high protein meal.
Step 2: Grab a smaller bowl and whisk together the garlic powder, onion powder, Italian seasoning, salt, and pepper until well combined. Sprinkle this spice blend over your oiled veggies and toss everything again until each piece is nicely coated. The aroma at this stage alone will make your stomach growl.
Step 3: Slice your chicken sausage into ¾-inch rounds—not too thin or they’ll dry out, not too thick or they won’t cook through properly. Add the sausage rounds to the bowl with your seasoned veggies and give everything one final toss so the flavors mingle together beautifully.
Step 4: Preheat your air fryer to 390°F if your model requires it, then spray the basket generously with cooking spray to prevent sticking. Arrange the chicken sausage and veggie mixture in an even layer in the basket—don’t overcrowd it or you’ll end up steaming instead of getting that crispy texture. Depending on your air fryer size, you might need to work in two batches for this healthy high protein air fryer meal.
Step 5: Close the air fryer and cook for 10 minutes total, but set a timer for 5 minutes so you can flip everything halfway through. Use tongs or a spatula to gently turn the sausage and veggies, ensuring even browning on all sides. Those last 5 minutes will give you perfectly cooked sausage with tender-crisp vegetables.
Step 6: Once the timer goes off and everything looks golden and caramelized, carefully remove the basket from the air fryer. Serve your protein meals air fryer creation immediately as-is for a low-carb option, or spoon it over cauliflower rice or brown rice for a heartier meal that’ll keep you full for hours.
Substitutions
Vegetable Swaps: Feel free to use whatever veggies you have hanging out in your crisper drawer. Broccoli florets, mushrooms, cherry tomatoes, or asparagus all work beautifully in this airfryer recipe high protein. Just keep everything cut to similar sizes so they cook evenly.
Sausage Alternatives: Turkey sausage, chicken apple sausage, or even plant-based sausage work perfectly here. Just check the package to make sure your choice is gluten-free if that’s important to you. The cooking time stays the same regardless of which protein you choose.
Oil Options: Don’t have avocado oil? Olive oil, melted ghee, or even melted coconut oil will work just fine. I prefer oils with higher smoke points for air frying, but honestly, whatever you’ve got will do the job in this 10 Minute Air Fryer Chicken Sausage and Veggies.
Seasoning Variations: Not feeling Italian vibes today? Try taco seasoning for a Mexican-inspired bowl, or go with curry powder and cumin for something totally different. The beauty of these protein meals air fryer style is how adaptable they are to your mood.
Troubleshooting
Vegetables Too Soft: If your veggies turn out mushy instead of tender-crisp, you’re likely overcrowding the basket. Give them space to breathe, work in batches if needed, and make sure your air fryer is fully preheated. Overcrowding creates steam, which is the enemy of crispy air fryer high protein meals.
Sausage Not Cooked Through: Some chicken sausages are pre-cooked and just need heating, while others require thorough cooking. Check your package instructions and use a meat thermometer if you’re unsure—it should read 165°F internally. If your sausage is raw, you might need to add 2-3 extra minutes to the cooking time.
Everything Sticking to the Basket: Don’t skip the cooking spray, even if your basket is supposedly nonstick. A light coating makes cleanup so much easier and prevents your healthy high protein air fryer meal from becoming a frustrating mess. You can also line the basket with parchment paper designed for air fryers.
Uneven Cooking: Not all air fryers heat the same way, so if you notice some pieces cooking faster than others, just rearrange them when you flip at the halfway mark. Smaller or thinner pieces near the edges might need to come out a minute or two early.
Storage and Meal Prep
This 10 Minute Air Fryer Chicken Sausage and Veggies keeps beautifully in an airtight container in the fridge for up to 4 days. I actually love making a double batch on Sunday and portioning it into individual containers for grab-and-go lunches all week. Just reheat in the microwave for 1-2 minutes or pop it back in the air fryer at 350°F for 3-4 minutes to crisp everything up again.
For meal prep, you can chop all your veggies and store them in a container, and keep the seasoning blend in a small jar. Then when you’re ready to cook, it literally takes 2 minutes to toss everything together before it goes in the air fryer. You can even freeze the cooked mixture for up to 2 months, though the texture of the veggies will be slightly softer after thawing.
Serving Suggestions
Well… I’m obsessed with serving this over cauliflower rice for a complete low-carb dinner that feels indulgent but keeps things light. The chicken sausage is juicy and flavorful enough that you really don’t need much else, but a simple side salad with lemon vinaigrette makes it feel like a proper meal.
This protein meals air fryer dish is also fantastic stuffed into lettuce wraps or grain-free tortillas for a quick lunch. My kids love when I serve it alongside cucumber boats with a creamy ranch dip, which adds a cool, refreshing contrast to the warm, savory sausage and veggies. It’s one of those meals that works for literally everyone at the table.
Variations
Kid-Friendly Version: Use a milder breakfast sausage instead of Italian and swap the bell peppers for sweeter vegetables like butternut squash cubes or sweet potato. Kids tend to prefer the slightly sweet flavor profile, and you’ll still get all the benefits of this healthy high protein air fryer meal. Cut the sausage into fun shapes with cookie cutters if you’re feeling extra creative.
Dairy-Free and Paleo: Good news—this recipe is already naturally dairy-free and paleo-friendly as written! Just double-check that your chicken sausage doesn’t contain any hidden dairy or fillers. Most quality brands keep it clean, but it’s always worth a quick label scan for these airfryer recipes high protein.
Low-Carb Boost: Want even more protein and fewer carbs? Add a fried egg on top of your serving or toss in some leftover Greek chicken for extra protein. You can also add crumbled feta or goat cheese in the last minute of cooking for a creamy, tangy finish that takes this 10 Minute Air Fryer Chicken Sausage and Veggies to the next level.
Sheet Pan Alternative: Don’t have an air fryer? Man, oh man, you can absolutely make this on a sheet pan in a 425°F oven for about 20-25 minutes. The air fryer just speeds things up and gives you that extra crispy texture, but the oven version is equally delicious and perfect for feeding a crowd at your next holiday gathering.
10 Minute Air Fryer Chicken Sausage FAQs
Can I use frozen vegetables for this recipe?
Absolutely, but make sure to thaw and pat them completely dry first. Excess moisture from frozen veggies will create steam instead of that crispy, caramelized texture we want in air fryer high protein meals. I’d also add an extra 2-3 minutes to the cooking time since they’ll be colder starting out.
What’s the best way to reheat leftovers?
The air fryer is your best friend for reheating—just pop them back in at 350°F for 3-4 minutes and everything comes back to life with that fresh-cooked texture. If you’re short on time, the microwave works fine for 1-2 minutes, though the veggies won’t be quite as crispy. Either way, your protein meals air fryer leftovers will still taste amazing.
How do I know when the chicken sausage is fully cooked?
Most packaged chicken sausage is actually pre-cooked and just needs to be heated through to 165°F, but always check your specific package instructions. If you’re using raw sausage, use an instant-read thermometer to be safe. The sausage should feel firm to the touch and have no pink spots when you cut into it.
Can I double this recipe for meal prep?
Yes, and I actually recommend it! Just cook in batches to avoid overcrowding your air fryer basket, which is crucial for getting that perfect texture in healthy high protein air fryer meals. Store each batch in separate containers and you’ve got easy lunches or dinners ready for the entire week with minimal effort.
What other proteins work well with these vegetables?
This method is incredibly versatile for airfryer recipes high protein—try boneless chicken thighs, shrimp, cubed pork tenderloin, or even tofu for a vegetarian option. Just adjust your cooking time based on the protein’s thickness and whether it’s pre-cooked or raw. According to trusted nutrition research on protein intake, varying your protein sources throughout the week provides a more complete amino acid profile for optimal health.
This 10 Minute Air Fryer Chicken Sausage and Veggies proves that eating well doesn’t have to be complicated or time-consuming. Whether you’re new to gluten-free cooking or just looking for reliable protein meals air fryer recipes that actually fit into your real life, this one delivers every single time. The combination of tender vegetables, flavorful sausage, and minimal cleanup makes it the kind of recipe you’ll turn to again and again—especially on those nights when you need dinner on the table faster than your kids can ask “what’s for dinner” for the millionth time.
10 Minute Air Fryer Chicken Sausage and Veggies
Equipment
- Air fryer
- Large bowl
- Small bowl
- Knife
- Cutting board
- Tongs or Spatula
- Cooking spray
Ingredients
- 1 large red bell pepper cut into 1-inch pieces
- 1 large orange bell pepper cut into 1-inch pieces
- 1 medium red onion peeled and cut into 1-inch pieces
- 1 medium zucchini cut into 1-inch pieces
- 1 tablespoon avocado oil or olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon Italian seasoning
- ½ teaspoon kosher salt
- 1 pinch black pepper
- 12 oz chicken sausage robust Italian flavor recommended
Instructions
- Chop all your veggies—the bell peppers, red onion, and zucchini—into roughly 1-inch pieces and toss them into a large bowl. Drizzle the avocado oil over everything and use your hands or a spoon to coat each piece evenly. This step ensures your veggies get that beautiful caramelized exterior we’re after in this air fryer high protein meal.
- Grab a smaller bowl and whisk together the garlic powder, onion powder, Italian seasoning, salt, and pepper until well combined. Sprinkle this spice blend over your oiled veggies and toss everything again until each piece is nicely coated. The aroma at this stage alone will make your stomach growl.
- Slice your chicken sausage into ¾-inch rounds—not too thin or they’ll dry out, not too thick or they won’t cook through properly. Add the sausage rounds to the bowl with your seasoned veggies and give everything one final toss so the flavors mingle together beautifully.
- Preheat your air fryer to 390°F if your model requires it, then spray the basket generously with cooking spray to prevent sticking. Arrange the chicken sausage and veggie mixture in an even layer in the basket—don’t overcrowd it or you’ll end up steaming instead of getting that crispy texture. Depending on your air fryer size, you might need to work in two batches for this healthy high protein air fryer meal.
- Close the air fryer and cook for 10 minutes total, but set a timer for 5 minutes so you can flip everything halfway through. Use tongs or a spatula to gently turn the sausage and veggies, ensuring even browning on all sides. Those last 5 minutes will give you perfectly cooked sausage with tender-crisp vegetables.
- Once the timer goes off and everything looks golden and caramelized, carefully remove the basket from the air fryer. Serve your protein meals air fryer creation immediately as-is for a low-carb option, or spoon it over cauliflower rice or brown rice for a heartier meal that’ll keep you full for hours.
