Feastical

Your New Favorite Weeknight Hero: The Sausage & Brussels Sprouts Skillet

Hey friends, Beau here! Let’s be real for a second. How many times have you stood in front of the fridge after a long day, staring into the abyss, willing a delicious, healthy dinner to magically appear? You want something that tastes like a weekend treat but feels like a weekday win. Something that doesn’t dirty every pot and pan in the kitchen. Sound familiar? I’ve been there more times than I can count, and that’s exactly why this Sausage & Brussels Sprouts Skillet is my absolute go-to.

This isn’t just a recipe; it’s a solution. It’s a one-pan wonder that delivers insane flavor with minimal effort. We’re talking juicy, beautifully browned sausage mingling with caramelized, crispy-edged Brussels sprouts, all brought together with a savory sprinkle of parmesan. It’s hearty, deeply satisfying, and happens to be a low-carb dream. But the real magic? It’s designed to be portioned out into what I call “Skillet Boxes”—ready-to-go meals that make your future self do a happy dance.

Whether you’re meal-prepping for the week ahead or need a dinner that’s on the table in under 35 minutes, this dish has your back. It’s forgiving, flexible, and packed with real-food goodness. So, grab your favorite skillet, and let’s create something truly Feastical together. I promise, this recipe is about to become a regular in your rotation.

A Brussels Sprouts Revelation

I have to confess, I wasn’t always a Brussels sprouts believer. For the longest time, my only memory of them was from childhood holiday dinners—they were usually boiled into a sad, mushy, sulfur-scented pile that everyone politely avoided. I swore them off for years, convinced they were the vegetable world’s greatest disappointment.

That all changed on a crisp autumn evening a few years back. I was at a friend’s farmhouse for a potluck, and someone brought a cast-iron skillet filled with these tiny cabbages, but they were transformed. They were roasted until their edges were dark and crispy, almost like little vegetable chips, and they were tossed with smoky sausage and a hint of maple. I took one hesitant bite, and my mind was blown. This wasn’t the sprouts of my past; this was a revelation! They were nutty, sweet, and packed with texture. That dish single-handedly changed my entire perspective. It taught me that sometimes, the ingredients we think we dislike just need a little love—and a hot oven—to become the star of the show. This skillet is my tribute to that delicious discovery.

Gathering Your Flavor Team

One of the things I love most about this recipe is the short, sweet ingredient list. Each one plays a crucial role in building that deep, savory flavor. Here’s what you’ll need to make four perfect Skillet Boxes:

• 1 lb (450g) Sausage (Italian or Smoked): This is your flavor foundation. Italian sausage (sweet or hot) brings fantastic herbs and garlic notes, while a good smoked sausage (like Andouille or Kielbasa) adds a robust, smoky depth. Chef’s Insight: If you’re using links, you can slice them into coins or remove the casing and crumble it for a more rustic, ground meat texture. For a leaner option, chicken or turkey sausage works beautifully!
• 1 lb Brussels Sprouts, halved: Don’t be intimidated by these little guys! Look for firm, bright green sprouts with tight leaves. Halving them is key—it creates more flat surfaces for that glorious, caramelized browning we’re after. Pro Tip: If you see any loose or yellow outer leaves, just peel them off before cutting.
• 2 tbsp Olive Oil: A good glug of extra virgin olive oil helps the sprouts get crispy and delicious in the oven. It also carries all those wonderful flavors.
• 1/2 tsp Garlic Powder: You might be wondering, “Why powder instead of fresh?” In this case, the powder coats the sprouts evenly and toasts gently in the oven, giving a consistent, mellow garlic flavor without the risk of burning. It’s a little kitchen hack I swear by for roasting.
• Salt & Pepper to Taste: The essentials! Season generously. The sausage will bring some saltiness, but the sprouts need a good helping to really shine.
• 1/4 cup Grated Parmesan Cheese: We’re not just using this as a garnish. Stirring it in while everything is warm allows it to melt slightly, creating a subtle, savory “sauce” that clings to every bite. Freshly grated from a block is always best for flavor and meltability!
• Optional: Red Pepper Flakes, Fresh Parsley: This is where you make it your own! A pinch of red pepper flakes adds a nice kick, and a shower of fresh, chopped parsley at the end brings a pop of color and freshness that cuts through the richness perfectly.

Let’s Get Cooking: Building Your Skillet Masterpiece

Ready to see some magic happen? This process is simple, but a few key steps make all the difference. Follow along, and you’ll have a flawless dish every single time.

1. Preheat and Prep: First things first, crank that oven to 400°F (200°C). While it’s heating up, let’s tackle the sprouts. Rinse them off, trim the dry stem ends, and slice each one in half from top to bottom. If you have any real giants, you can quarter them so everything cooks evenly. Toss them into a large bowl. Chef’s Hack: Got a bunch of loose leaves that fall off while you’re cutting? Don’t toss them! Those get extra crispy and are like little roasted chips—a delicious bonus!
2. Season the Sprouts: Drizzle the olive oil over the halved sprouts. Then, sprinkle on the garlic powder, a good amount of salt, and a few grinds of black pepper. Now, get your hands in there! Toss everything together until every single sprout is glistening and evenly coated. This hands-on approach is the best way to ensure no flavor is left behind. Spread them out in a single layer on a baking sheet. Why a baking sheet? Giving them space is non-negotiable for proper browning. If they’re crowded, they’ll steam instead of roast.
3. Roast to Perfection: Slide that baking sheet into your preheated oven and let the sprouts work their magic for 20-25 minutes. You’re looking for tender insides and those gorgeous, crispy, dark brown edges. Don’t be afraid of a little char—that’s where the big flavor lives!
4. Brown the Sausage: While the sprouts are roasting, heat a large skillet (cast iron is my favorite for this) over medium-high heat. No need to add oil—the sausage will render its own delicious fat. Add your sliced or crumbled sausage and cook, stirring occasionally, until it’s browned and has those irresistible crispy bits, about 5-7 minutes.
5. The Grand Union: Once your sprouts are beautifully roasted and your sausage is sizzling, it’s time for the main event! Carefully add the roasted sprouts directly into the skillet with the sausage. The sizzle you hear is the sound of success. Give everything a good stir, letting the sprouts soak up all those savory sausage juices.
6. Cheese, Please! Turn off the heat. Now, sprinkle that glorious grated parmesan cheese over the top and stir it in. The residual heat will gently melt the cheese, binding everything together in a simple, savory embrace. This is the step that takes it from “sausage and veggies” to a cohesive, incredible dish.
7. Portion for Power (or Plate for Dinner!): If you’re meal prepping, immediately divide the mixture evenly among four airtight containers. If you’re serving this for dinner right away, just slide the whole skillet right to the table—it’s a beautiful thing!

How to Serve Your Savory Skillet

This dish is a chameleon! Here’s how I love to serve it up, whether for a cozy dinner or a week of easy lunches:

For an Instant Gourmet Dinner: Spoon the hot skillet mixture onto plates. Top with an extra sprinkle of parmesan and a handful of fresh, chopped parsley for a vibrant finish. A squeeze of fresh lemon juice over the top just before serving can brighten all the flavors wonderfully. It’s a complete meal on its own, but it’s also fantastic alongside a simple arugula salad with a light vinaigrette to add a fresh, peppery contrast.

For Meal-Prep “Skillet Boxes”: As soon as the mixture has cooled slightly, divide it into your containers. Let them cool completely to room temperature before popping the lids on and storing them in the fridge. They’ll stay fresh and delicious for up to 4 days. When you’re ready to eat, you can reheat it gently in the microwave, or for best results, reheat it in a skillet over medium heat until warm. The sprouts will retain a surprising amount of their texture!

Make It Your Own: Delicious Twists & Swaps

The beauty of a simple recipe is how easily you can adapt it. Here are a few of my favorite ways to mix it up:

• Apple & Onion Bliss: Add one sliced sweet onion and one diced apple (like Honeycrisp or Granny Smith) to the baking sheet with the Brussels sprouts. The apple and onion will caramelize alongside the sprouts, adding a wonderful sweet and savory dimension.
• Spicy “Dragon” Skillet: Kick up the heat! Use hot Italian sausage, add a full teaspoon of red pepper flakes with the sprouts, and finish with a drizzle of sriracha or your favorite hot sauce.
• Balsamic Glaze Drizzle: Right before serving, drizzle the entire skillet with 1-2 tablespoons of good-quality balsamic glaze. The sweet and tangy syrup takes the flavor profile to a whole new level of sophistication.
• Whole30 & Paleo Friendly: Ensure your sausage is sugar-free and compliant. Simply omit the parmesan cheese, and you’ve got a fantastic Whole30-approved meal. The dish is still packed with flavor from the sausage and roasted sprouts.
• Add a Grain: To make it more hearty, stir in 2 cups of cooked quinoa, farro, or brown rice during the final mixing step. It’s a great way to stretch the recipe and add extra fiber.

Beau’s Kitchen Notes

This recipe has been a work in progress for years, and it’s evolved based on many happy (and a few messy) experiments in my kitchen. I once tried to shortcut the process by cooking the sprouts directly in the skillet with the sausage without roasting them first. Big mistake! They steamed in the sausage juices and never got crispy. Lesson learned: roasting is non-negotiable for that perfect texture.

I also highly encourage you to use a real block of parmesan and grate it yourself. The pre-shredded stuff in bags contains anti-caking agents that prevent it from melting as smoothly. The two minutes it takes to grate it fresh make a world of difference in the final dish. Trust me on this one!

Your Questions, Answered!

Q: My Brussels sprouts are still hard after 25 minutes. What happened?
A: This usually means your oven might be running a bit cool, or the sprouts were crowded on the pan. Ovens can vary, so don’t be afraid to give them an extra 5-10 minutes if needed. Just keep an eye on them so they don’t burn. Ensuring they’re in a single layer is key for even cooking!

Q: Can I make this vegetarian?
A: Absolutely! Swap the sausage for a plant-based sausage alternative (there are some great ones out there now!) or use 1 can of drained and rinsed chickpeas. Toss the chickpeas with the sprouts and oil before roasting—they’ll get nice and crispy, too.

Q: How long will the meal-prep boxes last in the fridge?
A: They’ll stay fresh and tasty for up to 4 days when stored in airtight containers. I don’t recommend freezing this one, as the Brussels sprouts can become mushy upon thawing.

Q: Can I use frozen Brussels sprouts?
A: You can, but fresh is definitely preferred for the best texture. If using frozen, thaw them completely and pat them VERY dry with paper towels before tossing with oil and roasting. They will release more water, so they might not get quite as crispy, but it will still be delicious.

Nutritional Info (Per Serving)

Here’s a general breakdown for one of the four portions. Remember, this can vary based on the specific sausage and cheese you use, but it gives you a great idea of why this meal is so satisfying!

• Calories: ~370
• Protein: 18g
• Fat: 30g
• Net Carbohydrates: 6g

This skillet is a fantastic low-carb, high-protein option that’s packed with healthy fats to keep you full and energized. Brussels sprouts are a nutritional powerhouse, loaded with Vitamin K, Vitamin C, and fiber. It’s a meal that truly fuels your body without weighing you down.

Dig In & Enjoy!

And there you have it, friends! My secret weapon for busy weeks and cozy nights in. This Sausage & Brussels Sprouts Skillet is more than just a recipe; it’s a reminder that eating well doesn’t have to be complicated. It’s about simple ingredients, cooked with care, coming together to create something truly special.

I hope this dish brings as much joy and ease to your kitchen as it has to mine. If you give it a try (and I really hope you do!), I’d love to hear about it. Tag me on social @Feastical or drop a comment on the blog with your favorite variation. Now, go forth and create something delicious. Happy cooking!