A sweet and savory meal-prep bowl that’s gluten-free, customizable, and bursting with bold, balanced flavors.
This year is my meal-prepping year. I started to get into meal prepping late last year, as I wanted to find a way to resist the all-too-convenient takeout apps that can get me an egg and bacon bagel in under thirty minutes. Ever since starting, my ethos has been simple: make it easy, make it delicious, and make it last till Friday!
As I started to experiment with different flavor combinations to keep things interesting, I also wanted to mix up my protein source to not just include chicken and eggs. And that’s how these sausage and Brussels sprouts meal-prep bowls came to life!
These prep-ahead bowls are bursting with the sweetness of crisp apples, the earthy richness of roasted Brussels sprouts, the tangy creaminess of goat cheese, and the savory perfection of chicken apple sausage. It’s perfect for those following gluten-free or low-carb lifestyles, yet easy enough to adapt to personal preferences. You can always add rice, pasta, or quinoa to make it more filling.
Are Sausage And Brussels Sprout Meal-Prep Bowls Healthy?
This recipe strikes the perfect balance between flavor and nutrition. Brussels sprouts are packed with fiber, vitamins, and antioxidants, while chicken apple sausages provide a lean protein source, and apples and maple syrup add a touch of natural sweetness without overloading on sugar. The goat cheese brings calcium and a tangy richness that complements the other ingredients beautifully. You can always swap it out for your favorite dairy-free substitute.
If you’d like to make these meal-prep bowls even healthier, consider swapping the maple syrup for a light drizzle of balsamic glaze or omitting it altogether. You can also opt for a chicken sausage brand with fewer additives and lower sodium, or try making them yourself so you choose what goes into them.
Customize Your Meal-Prep Bowls
One of the best parts of this recipe is how customizable it is. Want to add some extra veggies? Roasted butternut squash or red onions would pair wonderfully with the Brussels sprouts and apple. Looking to boost the protein? Toss in some quinoa or a sprinkle of toasted almonds for crunch and nutrition.
If you’re a fan of bold flavors, consider adding a pinch of chili flakes or Dijon mustard to the maple syrup before assembling the bowls. I also like to throw in whatever green veggies I have in the fridge. Green beans or sugar snap peas are great additions. This recipe is a blank canvas for your creativity, so don’t be afraid to experiment with herbs, spices, or additional ingredients to make it your own.
How To Make Ahead And Store
These meal-prep bowls store well in the refrigerator for up to 4 days. Store in airtight containers for the best results. I don’t recommend freezing these meal-prep bowls, as the Brussels sprouts and apples may become soggy and mushy when thawing. Be sure to let the components cool completely before sealing to avoid sogginess.
Serving Suggestions
As I mentioned earlier, these meal-prep bowls can become even more filling if you pair them with some Cilantro-Lime Brown Rice, some Basmati Rice, or even cauliflower rice! I also love to prep a pasta salad or quinoa at the beginning of the week in case I want to mix things up.
Ingredients
- 1 1/2 pounds Brussels sprouts
- 1 1/2 tablespoons olive oil
- Salt to taste
- 4 chicken apple sausages of choice
- 1 large apple sliced
- 1/2 cup goat cheese crumbled
- 2 tablespoons pure maple syrup
Instructions
- Preheat the oven to 400°F. Trim the Brussels sprouts and cut them in half.
- In a large bowl, toss the Brussels sprouts with the olive oil and a generous pinch of salt. Spread them in an even layer on a baking sheet.
- Roast the Brussels sprouts for 20 to 25 minutes, stirring halfway through, until golden brown and fork-tender. Divide them evenly between 4 meal-prep containers.
- Slice the chicken apple sausages and sear them in a dry frying pan over medium heat. Divide the cooked sausage among the 4 containers.
- Divide the sliced apple and crumbled goat cheese evenly among the containers. Drizzle each bowl with 1/2 tablespoon of pure maple syrup.
- Serve immediately or allow to cool before sealing the containers for meal prep.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
Does this work to just pop it in the microwave for a warm lunch. Or do you just eat the prepared sprouts cold the next day (as meal prep lunch box)?
This recipe is great for meal prep and can be enjoyed both warm and cold. If you prefer a warm lunch, you can definitely microwave it when you’re ready to eat. Just be sure to transfer the meal to a microwave-safe container, if necessary, and heat for about 1-2 minutes or until the desired temperature is reached. Don’t forget to stir the content halfway through the heating process to ensure even warming. Alternatively, you can also enjoy the prepared sprouts, sausage, and other ingredients cold. Enjoy your meal!