I always wanted to try foil pack recipes! They had been trending last year and they are still on this year. There are so many variations of foil pack recipes so wanted to try something simple and fast for that quick lunch! This meal is vibrant, colorful and spicy too! Loved the aroma of the spice mix!
INGREDIENTS
3 Sausages cooked
1 Green Bell Pepper
1 Red Onion
1 Large Carrot
1 Teaspoon Ground Ginger
1 Teaspoon Ground Garlic Powder
1 Tablespoon Garam Marsala
1/2 Teaspoon Chili Flakes
Pinch Salt
METHOD
Add cooked chopped sausage to bowl
Add chopped carrots
Add chopped onions
Add garlic powder
Add ground ginger
Add chili flakes
Add garam marsala spice
Add pinch salt
Add 2 tablespoons vegetable oil
Mix the ingredients until well combined
Take 2 cling films, add the mixed sausage and veggies
Tightly seal the foil pack
Preheat oven at 250°c bake for 15 minutes
Take out the oven
Serve immediately in the foil on a plate as meal or side
15 MINUTE SAUSAGE VEGGIE FOIL PACK
Prep time: 10 Minutes
Cook time: 15 Minutes
Total time: 25 Minutes
Yield: 2 Servings
Ingredients
- 3 Cooked Sausages
- 1 Green Bell Pepper
- 1 Red Onion large
- 1 Carrot large
- 1 Teaspoon Ground Ginger
- 1 Teaspoon Ground Garlic Powder
- 1 Tablespoon Garam Marsala
- 1/2 Teaspoon Chili flakes
- Salt to taste
- Add cooked chopped sausage to bowl. Add chopped green pepper, chopped carrots, chopped onions, garlic powder, ground ginger, chili flakes, garam marsala and salt
- Add 2 tablespoons vegetable oil. Mix the ingredients until well combined. Take 2 cling films, add the mixed sausage and veggies, tightly seal the foil pack. Preheat oven at 250°c bake for 15 minutes. Take out the oven. Serve immediately in the foil on a plate as meal or side
15-Minute Sausage Veggie Foil Pack – Frequently Asked Questions (FAQs)
1. What is a foil pack meal?
A foil pack is a one-packet meal where ingredients are wrapped in foil and cooked together—grilled, baked, or pan-seared. It’s fast, low-mess, and great for meal prep or camping.
2. What goes into this sausage veggie foil pack?
This 15-minute version typically includes:
- Pre-cooked sausage (chicken, beef, or plant-based)
- Quick-cooking veggies like bell peppers, zucchini, cherry tomatoes, and onions
- Olive oil + seasonings (garlic powder, paprika, thyme, or Cajun spice)
3. How do I cook it?
You can:
- Grill it on high heat for 10–15 minutes
- Bake at 425°F (220°C) for ~15–18 minutes
- Pan-sear the foil packet on medium-high heat (flip halfway)
4. Can I use raw sausage?
It’s safest to use pre-cooked sausage for a 15-minute recipe. If using raw sausage, increase cook time to at least 25 minutes and ensure it's fully cooked.
5. Do I need to flip the packet?
Optional. Flipping helps even cooking, especially if you’re pan-searing or grilling.
Nutrition Card – Approx. per foil pack
| Nutrient | Amount | % Daily Value (DV) | Notes |
|---|---|---|---|
| Calories | 350–450 kcal | — | Varies with sausage and oil |
| Protein | 15–20 g | 30–40% | Sausage is the main source |
| Carbohydrates | 20–30 g | 7–10% | Mostly from veggies |
| Fiber | 5–7 g | 20–25% | From zucchini, peppers, onion |
| Fat | 20–30 g | 30–45% | From sausage + oil |
| Sodium | 600–900 mg | 25–40% | Sausage contributes most |
| Vitamin C | 60–100% DV | 🌶 High from bell peppers & tomatoes | |
| Iron | 8–12% DV | — | Especially from sausage & greens (if added) |
Dietary Compatibility & Smart Substitutions
| Diet Type | Compatible? | Notes / Swaps |
|---|---|---|
| Low-Carb/Keto | ✅ Yes | Skip potatoes/corn if added |
| Gluten-Free | ✅ If sausage is GF | Double-check sausage label |
| Dairy-Free | ✅ Yes | Naturally dairy-free |
| Vegan/Vegetarian | ❌ Not as-is | Sub plant-based sausage |
| Nut-Free | ✅ Yes | Safe for nut allergies |
| Meal-Prep Friendly | ✅ Yes | Store raw or cooked in fridge up to 3 days |
Add-Ins & Variations:
- Baby potatoes or corn for a hearty version
- Cajun, Italian, or BBQ seasoning for different flavor profiles
- Drizzle of balsamic or mustard-honey glaze for extra tang
- Top with shredded cheese, avocado, or herbs after cooking
Please note that these values are estimates and can vary based on specific ingredients and portion sizes used. For precise nutritional information, consider using a nutrition calculator with exact ingredient measurements.
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