Healthy Italian Chicken Sausage Quinoa Casserole: Your New Go-To One-Pan Meal

Discover the magic of a protein-packed, flavorful, and incredibly easy dinner with our Italian Chicken Sausage Quinoa Casserole. This popular recipe combines hearty quinoa, savory chicken sausage, vibrant sun-dried tomatoes, and fresh kale into a single dish that bakes to perfection in under an hour. It’s the ideal solution for busy weeknights, offering maximum flavor with minimal effort and cleanup.

(Note: This beloved recipe was formerly known as “Sun-Dried Tomato, Kale, and Chicken Sausage Quinoa Bake”.)

There’s a special kind of satisfaction that comes from assembling a meal in one casserole dish and letting the oven do all the work. This Italian Chicken Sausage Quinoa Casserole embodies that convenience, bringing together robust Italian flavors, a generous dose of vegetables, and lean protein in a simple, fuss-free format. Forget pre-cooking or sautéing; this recipe lets you achieve a deliciously wholesome meal with just a few key ingredients and a single baking dish.

Why You’ll Love This Easy Quinoa Casserole

• Effortless One-Pan Cooking: Say goodbye to multiple pots and pans! Everything cooks together in one casserole dish, minimizing cleanup.
• Quick Weeknight Solution: With only 15 minutes of prep and 50 minutes of baking, this meal is on your table in just over an hour.
• Protein & Veggie Packed: Loaded with lean chicken sausage, nutrient-dense quinoa, and fresh kale, it’s a balanced meal that will keep you feeling full and satisfied.
• Rich Italian Flavors: Sun-dried tomatoes and savory chicken sausage infuse every bite with a delicious Mediterranean essence.
• Excellent for Meal Prep: This recipe yields 6 generous servings, making it perfect for preparing healthy lunches or dinners throughout the week.

Key Ingredients for Success

Crafting this flavorful casserole relies on a handful of simple, wholesome ingredients. Here’s a closer look at what makes this dish so special:

• Quinoa: The star grain of this casserole! We recommend using uncooked red or white quinoa. Quinoa is a complete protein, meaning it contains all nine essential amino acids, making it a fantastic base for a nutritious meal. Its mild, slightly nutty flavor pairs perfectly with the other ingredients.
• Broth (or Water): Essential for cooking the quinoa directly in the casserole. Chicken broth enhances the overall savory flavor, but vegetable broth or even just water can be used. Choose a low-sodium option to better control the seasoning of your dish.
• Chicken Sausage: For ultimate convenience, we use pre-cooked chicken sausage. This cuts down on prep time significantly. Italian-flavored chicken sausage works wonderfully here, but feel free to choose your favorite variety. If using raw sausage, see our tips below for proper cooking.
• Onion: Finely diced red onion adds a subtle sweetness and aromatic depth that complements the Italian profile of the casserole.
• Kale: A powerhouse of nutrition, kale brings vibrant color and a slightly earthy flavor. Packed with vitamins and antioxidants, it wilts beautifully into the casserole. Spinach is an excellent alternative if kale isn’t available or preferred.
• Sun-Dried Tomatoes: These are a game-changer! Make sure to use the kind jarred in olive oil. The oil-packed variety provides a rich, concentrated tomato flavor and a wonderful chewy texture. Plus, you can use the flavorful oil from the jar for cooking, adding another layer of taste.
• Seasonings: Salt, pepper, and garlic powder are the simple yet effective trio that ties all the flavors together.
• Olive Oil: A touch of olive oil helps to meld the flavors and adds a healthy fat. As a pro-tip, use the flavorful oil from your sun-dried tomato jar for an extra boost of taste!

Common Questions About This Casserole

Can you use uncooked sausage?

Absolutely, yes! If you opt for uncooked chicken or Italian sausage, we recommend slicing it into smaller chunks before adding it to the casserole. This ensures it cooks thoroughly and evenly alongside the quinoa and vegetables. You should also increase the total baking time to a full 60 minutes, ensuring the sausage reaches a safe internal temperature and is fully cooked.

Can you use precooked quinoa?

We generally do not recommend using pre-cooked quinoa for this recipe. The cooking method for this casserole relies on a specific quinoa-to-liquid ratio, as the quinoa absorbs the broth during baking. Introducing pre-cooked quinoa would significantly alter the liquid requirements and could lead to a dry casserole or mushy quinoa. For best results, stick with uncooked quinoa.

How to make this vegetarian/vegan?

It’s incredibly simple to adapt this hearty dish for a vegan or vegetarian diet! Just remove the chicken sausage and replace it with a plant-based protein of your choice. Excellent options include firm or extra-firm tofu (pressed and cubed), hearty garbanzo beans (chickpeas), or even a plant-based sausage alternative. Ensure you adjust the seasoning as needed for your chosen protein.

Can I freeze this casserole?

Yes, this Italian Chicken Sausage Quinoa Casserole freezes beautifully! Once cooled completely, transfer individual servings into airtight, freezer-safe containers, or freeze the entire casserole (if using a freezer-safe dish) covered tightly with foil. It will keep well in the freezer for up to 2-3 months. Thaw in the refrigerator overnight and reheat in the oven or microwave.

What are good side dishes for this casserole?

This casserole is a complete meal on its own, but if you’re looking to round it out, a simple green salad with a light vinaigrette would be perfect. A side of crusty bread for soaking up any flavorful broth or a sprinkle of extra grated Parmesan cheese also makes a lovely addition.

Step-by-Step Baking Instructions

One of the best aspects of this casserole is its straightforward baking process. Follow these simple steps for a perfect, flavorful meal:

1. First, ensure your oven is preheated to 375ºF (190ºC). Lightly grease a large casserole dish with nonstick cooking spray to prevent sticking.
2. Evenly spread the uncooked quinoa on the bottom of your prepared casserole dish. Pour the chicken broth (or water) over the quinoa. This forms the liquid base for the quinoa to cook in.
3. Next, prepare your kale by removing the tough stems and chopping the leaves into bite-sized pieces. To ensure you have the right amount, pack the kale firmly into your measuring cup. Add the two packed cups of chopped kale directly into the casserole dish.
4. Using a fork, carefully remove 1/2 cup of julienne-cut sun-dried tomatoes from their jar, letting any excess oil drip off (but save that oil!). Distribute them over the quinoa and kale.
5. Finely dice 1/4 of a large red onion and sprinkle it into the dish, adding another layer of fresh flavor.
6. Now it’s time to season! Sprinkle the salt, ground pepper, and garlic powder evenly over the ingredients. Then, drizzle about 1 tablespoon of olive oil over everything. Remember our pro-tip: using the olive oil directly from the sun-dried tomato jar adds an incredible depth of flavor.
7. Thoroughly mix all the ingredients in the casserole dish. Use your hands or a spoon to gently press the vegetables and quinoa down, ensuring they are submerged in the broth. This is crucial for the quinoa to cook properly.
8. Finally, take your 5 fully-cooked chicken sausages, slice them into bite-sized rounds, and arrange them evenly across the top of the casserole.
9. Cover the casserole dish tightly with a piece of tin foil. Bake in the preheated oven for 30 minutes. After 30 minutes, carefully remove the tin foil and continue baking for another 20 minutes, or until the quinoa is fully cooked and fluffy, and the vegetables are tender.
10. Once baked, let the casserole cool for 5-10 minutes. This allows the flavors to meld further and the quinoa to set. Serve immediately, garnished with fresh basil and a generous sprinkle of grated Parmesan cheese for an authentic Italian touch.

Storage and Meal Prep Tips

This Italian Chicken Sausage Quinoa Casserole is a fantastic candidate for meal prepping. Its flavors meld and deepen over time, making leftovers even more delicious!

• Refrigeration: Store any leftover casserole in an airtight container in the refrigerator for up to 5 days.
• Meal Prep Containers: For easy grab-and-go lunches, divide the 6 servings into individual meal prep containers. This makes healthy eating throughout the week incredibly convenient.
• Freezing: As mentioned above, this casserole freezes well for up to 2-3 months. Ensure it’s fully cooled before freezing. Thaw overnight in the fridge and reheat.
• Reheating: Reheat individual portions in the microwave until warm throughout. For larger portions or from frozen, cover loosely with foil and reheat in a preheated oven at 350°F (175°C) until heated through, adding a splash of broth if it seems dry.

More Delicious Quinoa Casserole Recipes

If you love the ease and versatility of quinoa casseroles, be sure to explore these other fantastic recipes:

• Mexican Sweet Potato Quinoa Casserole
• Quinoa Broccoli and Cheese Casserole
• Healthy Cashew Chicken Quinoa Bake
• Chicken Parmesan Quinoa Casserole
• ALLQuinoa Casseroles

4.82 from 37 votes

Italian Chicken Sausage Quinoa Casserole

This healthy, superfood-packed dinner only requires 1 dish and 60 minutes of your time. No need to pre-cook the quinoa or sauté any veggies!

By: Lee Funke

Prep: 15 mins

Cook: 50 mins

Total: 1 hr 5 mins

Servings: 6

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Ingredients

• 1 cup uncooked quinoa
• 2 cups chicken broth (or any kind of broth)
• 2 cups chopped kale, packed
• 1/2 cup julienne-cut sun-dried tomatoes (from a jar in olive oil)
• 1/4 large red onion, finely diced
• 1 tablespoon olive oil (can use oil from sun-dried tomato jar)
• 1/8 teaspoon salt
• 1/8 teaspoon ground pepper
• 1 teaspoon garlic powder
• 5 fully-cooked chicken sausages, sliced (use your favorite flavor)

Optional Garnishes

• Fresh basil, chopped
• Parmesan cheese, grated

Instructions

1. Preheat oven to 375ºF (190ºC). Lightly spray a large casserole dish with nonstick cooking spray.
2. Place the uncooked quinoa and chicken broth (or water) on the bottom of your casserole dish.
3. Prepare the kale by de-stalking and chopping it into bite-sized pieces. Pack the kale into a 1-cup measuring cup by pressing it down, then add two packed cups into the casserole dish.
4. Use a fork to remove 1/2 cup of sun-dried tomatoes from the jar and add them to the casserole dish.
5. Finely dice 1/4 of a large red onion and add it to the dish.
6. Season the ingredients with salt, pepper, and garlic powder. Drizzle about 1 tablespoon of olive oil over everything. (Pro tip: use the olive oil directly from the sun-dried tomato jar for extra flavor!)
7. Mix together everything in the casserole dish so that it’s evenly spread out. Use your hands or a spoon to press the veggies and quinoa down to submerge them into the broth.
8. Finally, slice the 5 fully-cooked chicken sausages into bite-sized pieces and spread them evenly on top of the casserole.
9. Cover the casserole dish with a piece of tin foil and bake at 375ºF (190ºC) for 30 minutes. After 30 minutes, remove the tin foil and continue baking for another 20 minutes, or until the quinoa is fully cooked and fluffy.
10. Let the casserole cool for 5-10 minutes before serving. Garnish with fresh basil and grated Parmesan cheese, if desired.

Tips & Notes

• This recipe was slightly updated on March 31, 2020. The primary adjustment was to the baking instructions to optimize quinoa cooking.
• For a richer flavor, toast the uncooked quinoa lightly in a dry pan for a few minutes before adding it to the casserole dish.
• Feel free to experiment with other leafy greens like spinach or collard greens.

Nutrition

Calories: 318 kcal,
Carbohydrates: 31 g,
Protein: 22 g,
Fat: 11 g,
Fiber: 3 g,
Sugar: 3 g

Nutrition information is automatically calculated and should only be used as an approximation.