Protein Pasta & “Fried” Brussels

Apr 7, 2019

Ever since I started working 12 hour days, it became imperative that I plan my meals and have them ready before my workweek starts. It’s caused me to get creative, organized, and make some delicious recipes! 

Here is the recipe for my go-to lunch: complete protein pasta with red sauce, veggies, & italian sausage with fried brussels.

Check out the video at the bottom of the recipe to see how it’s done!


Makes 4 servings

458 calories/serving

Takes approximately 25 minutes.


For the pasta:

  • ½ onion
  • ½ bell pepper
  • 1 tsp olive oil
  • 1 link of Field Roast Italian Sausage
  • 8oz box Modern Table Elbows – Complete Protein Pasta (or similar)
  • ~ 1 cup pasta sauce 

For the fried brussels:

  • ~3 cups of raw brussels sprouts
  • 1 tbsp olive oil


  1. Heat 1 tsp of olive oil over medium heat & add 4-6 cups of water to a pot over medium-high heat
  2. Dice the ½ onion & ½ bell pepper into bite-size pieces & add to the pan with oil
  3. Slice the link of sausage into ¼ inch slices & add to the pan
  4. While those are cooking, heat a tbsp of olive oil in a second pan
  5. Slice the brussels sprouts into ⅛-¼ inch slices and add to the pan. As they cook, continually stir so all sides brown at the same rate
  6. When the water in the pot has come to a boil, add the package of protein pasta
  7. When the onions, peppers, and sausage have browned, add the pasta sauce & combine.
  8. When the pasta is done, add ~¼ cup of the pasta water to the sauce and combine to make it creamier.
  9. Drain the rest of the water and add the pasta to the sauce
  10. Serve with the brussels & enjoy!

Nutrition Facts:

Values shown are for 1/4 of recipe using exactly the ingredients listed.

For the pasta:

For the brussels: