No-Carb, No-Fat Chicken Sausage Veggie Bowl

Low-Carb Chicken Sausage and Veggie Skillet with Creamy Swiss

Hey friends, Jackson here from Food Meld. Let’s get real for a second. How many times have you stared into the fridge, wanting something healthy, flavorful, and fast, but your brain just draws a total blank? You’re craving a meal that makes you feel amazing—light, energized, and satisfied—without a sink full of dishes or a complicated recipe. I hear you. I’ve been there more times than I can count, especially on those busy mornings or when I need a quick lunch that doesn’t weigh me down.

That’s exactly why I’m so pumped to share this recipe with you today. This No-Carb, No-Fat Chicken Sausage Veggie Bowl is my absolute go-to for a meal that checks all the boxes. It’s bursting with flavor, comes together in one pan in about 15 minutes, and is perfectly balanced to keep you fueled without the slump. We’re talking juicy apple and Gouda chicken sausage, crisp-tender broccoli, sweet peppers, and a sauce that’s magically creamy without any heavy cream. The secret weapon? A single, glorious wedge of light Swiss cheese that melts into a velvety, tangy coating for everything in the skillet.

This isn’t about restrictive eating; it’s about smart, delicious eating. It’s a testament to my Food Meld philosophy: take bold, comforting flavors, give them a creative twist, and keep things incredibly simple. So, grab your favorite non-stick skillet, and let’s cook up something awesome that’s as fun to make as it is to eat. Welcome to your new kitchen staple!

The Story Behind the Skillet: A Camping Trip Revelation

This recipe, like a lot of my favorites, was born out of necessity and a serious craving for good food. A couple of years back, my partner and I were on a camping trip up in the Blue Ridge Mountains. Now, I love camping, but I am not about to subsist on bland, boring food just because I’m in the woods. Flavor follows me everywhere!

On the second morning, after a long hike the day before, we woke up ravenous. We needed protein, we needed veggies, and we needed it fast. I rummaged through our trusty cooler and pulled out the last of our pre-chopped veggies, a package of chicken sausage, and the last few wedges of cheese we had. In a single cast-iron skillet over the campfire, I threw it all together. As that Swiss cheese wedge melted into the steaming veggies and savory sausage, creating this incredible, creamy sauce right there in the great outdoors, I knew I had stumbled onto something special. It was so satisfying, so easy, and felt so gourmet even with our limited supplies. That “aha!” moment in the crisp mountain air is what I think of every single time I make this skillet now. It’s a little taste of adventure, right in my own kitchen.

Gather Your Flavor All-Stars

This recipe is a beautiful example of how a few high-quality, simple ingredients can create a symphony of flavor. Here’s what you’ll need:

• 1 AmyLu Apple & Gouda Chicken Sausage, sliced – This is the MVP right here. The subtle sweetness from the apple and the smoky, creamy notes from the Gouda cheese are a game-changer. It’s pre-cooked, so we’re just heating it through and getting some beautiful color on it. Chef’s Insight: If you can’t find this exact brand, look for any high-quality chicken sausage with apple or a similar mild cheese. It makes all the difference!
• 1/2 cup broccoli florets (fresh or frozen) – Our green powerhouse! Broccoli soaks up all the flavors in the pan and gives that fantastic, satisfying crunch. Substitution Tip: Frozen works like a charm here and is a freezer lifesaver. No need to thaw—just add a minute or two to the cooking time.
• 1/4 cup sliced sweet mini peppers – I love the pop of color and the mild, sweet flavor these bring. They cook down to be so tender and delicious. Chef’s Insight: Using a mix of red, yellow, and orange peppers not only looks gorgeous but also gives you a slightly different flavor profile from each.
• 1/4 cup sliced onions – The aromatic base that builds our flavor foundation. They get sweet and caramelized as they cook, adding a ton of depth.
• 1 wedge Laughing Cow Light Creamy Swiss Cheese – The magic maker! This little wedge is the key to our creamy, dreamy, no-guilt sauce. It melts beautifully and coats every single ingredient. Substitution Tip: The garlic and herb version is also fantastic here if you want an extra flavor kick!
• 1/2 tsp Everything But The Bagel seasoning – The grand finale. This adds that hit of garlic, onion, sesame, and poppyseed that ties the whole dish together with a salty, savory crunch. It’s the perfect finishing touch.

Let’s Get Cooking: Your Foolproof Guide

Ready to see how this all comes together? It’s so simple, you might not even need the recipe after you make it once. Let’s fire up that skillet!

1. Preheat a nonstick skillet over medium heat. I’m a big believer in letting your pan get properly hot before you add anything. This gives our sausage and veggies a chance to sear and caramelize instead of just steaming. You should be able to feel the heat when you hold your hand a few inches above the surface. Chef’s Hack: No non-stick? No problem! Just add a quick spritz of avocado or olive oil cooking spray to a regular skillet to prevent sticking.
2. Toss in sausage slices, broccoli, onions, and peppers. Sauté for 5–7 minutes until vegetables are tender and sausage is browned. Listen for that satisfying sizzle when everything hits the pan! That’s the sound of flavor developing. Give it a good stir every minute or so to make sure everything cooks evenly. We’re looking for the broccoli to be bright green and slightly softened, and the sausage to have some beautiful golden-brown spots. Don’t be afraid of a little color—that’s where the big flavor lives!
3. Cover with a lid for 2–3 minutes to help soften the veggies. This is my little “cheat” to speed things up and make sure our broccoli gets perfectly crisp-tender. By trapping the steam, we’re essentially giving the veggies a quick steam-sauté, which cooks them through without making them mushy. It’s a total game-changer for getting tender veggies in record time.
4. Remove lid, stir in the Swiss cheese wedge until melted and creamy. Okay, here’s where the magic happens. Take the pan off the heat (this prevents the cheese from getting stringy). Drop in that cheese wedge and start stirring. It will seem like it’s not enough at first, but keep stirring! Within 30 seconds, it will melt into the most gorgeous, creamy sauce, coating every single bite. It’s pure kitchen wizardry.
5. Sprinkle with Everything But The Bagel seasoning. The finishing touch! Don’t skip this. Sprinkling it on at the end keeps all those delicious seeds and seasonings crunchy and potent. It adds that final layer of texture and saltiness that makes the whole dish sing.

How to Plate This Beauty

This dish is a complete meal all on its own, so serving it is a breeze. I like to just grab a bowl, scoop the hot, creamy skillet mixture right into it, and dig in! It’s the ultimate comfort food bowl.

That said, if you’re feeling fancy or want to bulk it up a bit (maybe you’ve got a bigger appetite or are serving it for dinner), here are a few of my favorite ways to serve it:

• Over Cauliflower Rice: For a more traditional “bowl” feel, serve it over a fluffy bed of steamed cauliflower rice. It’s fantastic for soaking up every last bit of that creamy cheese sauce.
• With a Fried Egg on Top: This is my personal favorite for a hearty breakfast or brunch. Slide a perfectly fried egg with a runny yolk on top of your bowl. Breaking that yolk and letting it mingle with the sauce? Life-changing.
• In a Low-Carb Tortilla: Scoop the mixture into a warm, low-carb tortilla for a killer breakfast wrap. Add a little dash of hot sauce, and you’ve got a portable feast.

Make It Your Own: Creative Twists & Swaps

One of the best things about a recipe like this is how adaptable it is. Think of this as your flavor playground! Here are a few ways to mix it up and keep things exciting:

• Spicy Fiesta Twist: Swap the chicken sausage for a spicy jalapeño or chorizo-style version. Use a pepper jack Laughing Cow wedge and swap the broccoli for zucchini. Finish with fresh cilantro and a squeeze of lime.
• Italian-Inspired Version: Use a sun-dried tomato or Italian-style chicken sausage. Swap the Swiss cheese for the Light Garlic & Herb wedge. Add in some sliced mushrooms with the other veggies and finish with a sprinkle of dried oregano.
• Add More Greens: Right at the end of cooking, stir in a big handful of fresh spinach or arugula and let it wilt in the residual heat. It’s an easy way to pack in even more nutrients and color.
• For a Keto-Friendly Boost: If you’re following a keto diet and want more fat, don’t be shy! Add a drizzle of olive oil at the end or toss in half an avocado, diced.
• Purely Plant-Based: Make it veggie! Use a plant-based sausage, and believe it or not, there are vegan cheese wedges out there that melt surprisingly well for the sauce.

Jackson’s Kitchen Notes & Stories

This recipe has truly evolved into a trusty friend in my kitchen. I’ve made it probably a hundred times, and I’m still not tired of it. One of my favorite kitchen fails (we all have ‘em!) actually made this recipe better. The first time I made it, I was in a huge rush and diced the broccoli way too small. It almost disintegrated into the sauce! But you know what? It created this incredibly thick, almost “cheesy broccoli soup” vibe that was accidentally delicious. So now, if I’m in the mood for a saucier bowl, I’ll just chop my broccoli a bit finer on purpose. See? Even the “mistakes” can lead to something great.

The other thing I love is how this recipe builds confidence. I’ve had so many readers and friends tell me that this was the first meal they felt truly proud of making. It proves that you don’t need a long list of ingredients or fancy techniques to create something truly memorable and delicious.

Your Questions, Answered!

I’ve gotten a lot of awesome questions about this recipe over time. Here are the most common ones to help you out:

• Q: My cheese sauce is clumpy and not creamy. What did I do wrong?
  A: The most common culprit is too high heat! If the pan is too hot when you add the cheese, it can seize up. My pro-tip is to simply take the skillet off the heat entirely before you stir in the cheese wedge. The residual heat is more than enough to melt it smoothly into a silky sauce.
• Q: Can I meal prep this for the week?
  A: Absolutely! This is a fantastic meal prep option. Let the mixture cool completely, then divide it into airtight containers. It will keep in the fridge for 3-4 days. I recommend reheating it gently in the microwave, stirring halfway through. You may need to add a tiny splash of water or broth when reheating to loosen the sauce back up.
• Q: What other vegetables can I use?
  A: Get creative! This is a great “clean out the fridge” recipe. Sliced mushrooms, zucchini, yellow squash, or asparagus all work wonderfully. Just keep an eye on the cooking time—softer veggies like zucchini might need to be added a minute or two after the broccoli.
• Q: Is this really “no-carb” and “no-fat”?
  A: Great question! This is a common labeling shorthand for meals that are extremely low in net carbs and low in fat, with no added carbs or fats. The carbs present are almost entirely from the fibrous vegetables (the good stuff!), and the fats come naturally from the sausage and cheese. It’s a perfectly balanced, macro-friendly meal designed to fit into low-carb and low-fat eating styles.

Nutritional Breakdown (Approximate)

Let’s talk about what’s fueling your body! Here’s a look at the estimated nutritional profile for one serving of this skillet bowl. Remember, these are estimates and can vary slightly based on the specific brands you use.

• Calories: ~270
• Protein: 18g
• Carbohydrates: 8g (These are mostly complex carbs and fiber from the vegetables, which your body processes slowly for sustained energy.)
• Fat: 13g (Primarily from the chicken sausage and cheese, providing satiety and flavor.)

This balance of protein, low net carbs, and moderate fat is what makes this meal so satisfying and energizing. It’s designed to keep you full and focused without the crash that can come from heavier, carb-loaded meals.

You’ve Got This!

And there you have it, friends! Your new secret weapon for a healthy, lightning-fast, and incredibly delicious meal. This skillet is proof that eating well doesn’t have to be complicated, boring, or time-consuming. It’s all about melding a few great flavors together with a little bit of “what if we tried this?” energy.

I hope this recipe brings as much joy and ease to your kitchen as it has to mine. It’s a little reminder that the best meals are often the simplest ones, made with intention and a whole lot of flavor. I’d love to hear how it turns out for you! Tag me on social @FoodMeld with your creations, or leave a comment below and tell me what your favorite twist was.

Now go forth, get that skillet sizzling, and enjoy every single bite. Until next time, let’s keep cooking awesome things together!

– Jackson