Chicken Sausage, Mashed Potatoes, and Baby Broccoli

This 30-minute Sausage, Mashed Potatoes, and Broccoli dinner is always a crowd-pleaser! Make it with any combination of sausage and veggies you like.

306 CALORIES38g CARBS6g FAT24g PROTEIN
1 Comment

I really debated whether or not to share this simple recipe for chicken sausage, mashed potatoes, and baby broccoli. Honestly, it's not much of a recipe, more of a quick meal idea, but I make it so often I decided that it was worth it to share.

It really does come in handy when you need a quick, healthy meal and don't have time to think about what to make or run to the grocery store. I always keep chicken sausage in the house since it is incredibly versatile - usually a fresh pack in the fridge and some back-ups in the freezer. I use it all the time.

In terms of the recipe, it couldn't be faster. Start by quickly blanching the broccoli while you chop up your potatoes. One tip, the smaller you make the potatoes the quicker they will cook. Then take out the broccoli and get the cauliflower and potatoes in the boiling water. While they cook, get the sausages browned. Then just mash the potatoes and cauliflower and dinner is ready.

Since this is more of a recipe blueprint than a true recipe, check out all the ideas below on how to customize this dish and make it your own easy, weeknight dinner.

Love chicken sausage? Don't miss this guide for 16 Healthy Dinners Made with Chicken Sausage.

Ingredients

  • Sausage: Any type of sausage will work in this meal. Precooked chicken or turkey sausage is often the healthiest option and comes in a variety of flavors. Beef or pork sausage also works. Make sure to fully cook raw sausage. Vegetarian and vegan sausage can be swapped in as well.
  • Vegetable: In this version of the recipe, I used baby broccoli but you can use any vegetable you like. Cook them alongside the sausage for extra flavor. You could also roast the vegetables in the oven while you prep the other ingredients. Some favorite veggies for this meal include asparagus, green beans, cauliflower, Brussels sprouts, and carrots. 
  • Starch: For the starch in this recipe I made cauliflower mashed potatoes. You could swap in mashed potatoes, mashed cauliflower, rice, quinoa, polenta, or sweet potatoes
  • Spices, herbs, and seasoning: Kick up the flavor in this dish by adding your favorite spice or seasoning blends. We love making it with Italian seasoning, Cajun seasoning, or poultry seasoning.

What is the best chicken sausage?

This is a tricky question to answer and really depends on what flavors you like. Here are some of our favorite brands for chicken sausages. 

  • Whole Foods Spicy Italian Chicken Sausage: If you are looking for a slightly spicy Italian sausage, the Whole Foods chicken sausage is really delicious. 
  • Aidell's makes some really tasty chicken sausage. My favorite flavors are green chile and spinach feta.
  • Applegate makes a really tasty chicken sausage and my kids love their chicken and apple sausage.
  • If you like buffalo flavor, Al Fresco buffalo flavored chicken sausage is delicious. I also like their roasted red pepper and asiago flavor.
  • Trader Joe's has a wide variety of chicken sausage and I have yet to find one that I don't like. They make a really good sweet Italian chicken sausage. 

Frequently Asked Questions

Here are some of the most common questions about making this recipe.

If you prefer a low-carb dish, simply swap in mashed cauliflower for the mashed potatoes. Also make sure to check that the chicken sausage you choose is low carb and keto friendly.

There are so many different flavors of chicken sausage from classic flavors like sweet Italian to more creative flavors like Habanero and pineapple. Choose something that appeals to your preferences. 

This meal would work great with kielbasa instead of chicken sausage. It is also a precooked product, so it just needs to be browned in the pan. 

The Recipe
Chicken sausage, mashed potatoes, and baby broccoli on a plate.

Chicken Sausage, Mashed Potatoes, and Baby Broccoli

PREP TIME: 5 Min
COOK TIME: 20 Min
TOTAL TIME: 25 Min
1 Comment
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Ingredients

USMETRICS
  • 4 chicken sausages
  • 1 lb. potatoes, chopped (leave skins on, Paleo use sweet potatoes)
  • 4 cups cauliflower
  • 1/2 cup nonfat milk (broth for Paleo/Whole30)
  • 2 garlic cloves, minced
  • 1 lb. baby broccoli (or regular)
  • Salt and pepper

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Instructions

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1

Bring a large pot of salted water to a boil. Add the broccoli and cook for 3-4 minutes until tender. Remove using a slotted spoon and set aside.

2

Add the potatoes and cauliflower to the boiling water. Cook for 10-12 minutes until potatoes and cauliflower are tender. Drain and return to pot. Add the skim milk, garlic, salt, and pepper. Use a potato mash to mash to desired consistency.

3

Heat a skillet over medium high heat. Slice the sausages and add them in one layer to pan. Cook until browned, flip over, and cook on other side until browned. Remove and add broccoli to the skillet. Heat until warmed through. Serve sausages and broccoli over the potatoes.

Nutritional Facts
Serving Size: 1 sausage, 3/4 cup mash, and 3/4 cup broccoli
Amount Per Serving
Calories 306
Calories from Fat 53
% Daily Value *
Total Fat 6g
9%
Saturated Fat 2g
11%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 66mg
22%
Sodium 573mg
25%
Total Carbohydrate 38g
13%
Dietary Fiber 8g
31%
Sugars 9g
Protein 24g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

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About the authorMeet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
1 Comment
On Chicken Sausage, Mashed Potatoes, and Baby Broccoli
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Amber Jodoin
August 3, 2018 - 08:24
Add a Rating:
5
These were the absolute best mashed potatoes ever! My kids didn't even know there was cauliflower in them! Is this listed on it's own so I can add it to my meal plan?
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