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Budget Meal Prep Dump Cheap Prep Under $20 Feed Family Of 4 Cost Breakdown

Budget Meal Prep Dump Cheap Prep Under $20 Feed Family Of 4 Cost Breakdown


  • Total Time: 50 minutes
  • Diet: Gluten-Free

Ingredients

Scale
  • 1 package (14 oz) Beef or Turkey Smoked Sausage, sliced into rounds
  • 1.5 lbs Potatoes (Russet or Red), scrubbed and diced into 1-inch cubes
  • 1 small head of Green Cabbage, chopped into large bite-sized pieces
  • 1 large Yellow Onion, sliced into thick wedges
  • 3 tablespoons Vegetable or Olive Oil
  • 1 tablespoon Garlic Powder
  • 1 tablespoon Dried Oregano or Italian Seasoning
  • 1 teaspoon Salt
  • 1/2 teaspoon Black Pepper
  • Optional: Red pepper flakes for heat

Instructions

  1. Preheat your oven to 400°F (200°C). Grab two large rimmed baking sheets; using two sheets ensures the vegetables roast instead of steam. Wash the potatoes and carrots thoroughly. Dice the potatoes into uniform cubes so they cook evenly. Chop the cabbage into thick ribbons or chunks, and slice the onion into wedges. Slice the smoked sausage into half-inch rounds.
  2. Place all the chopped vegetables and sliced sausage into a very large mixing bowl. Drizzle the oil over the mixture. Sprinkle in the garlic powder, dried oregano, salt, and pepper. Use your hands or two large spoons to toss everything together until every piece of potato and cabbage is lightly coated in oil and spices. This step ensures the “dump” has flavor in every single bite.
  3. Spread the mixture evenly across the two baking sheets. Avoid overcrowding the pans; if the food is piled too high, it won’t get those delicious crispy edges. Slide the pans into the oven and bake for 30 to 35 minutes. Halfway through the cooking time, use a spatula to flip the ingredients. Roast until the potatoes are fork-tender and the cabbage edges are charred and caramelized.
  4. Remove the pans from the oven and let them cool for two minutes. Portion the mixture into four large bowls or meal prep containers. If you have extra room in your budget, garnish with a squeeze of lemon juice or a sprinkle of fresh parsley to brighten the flavors. Serve immediately while hot and crispy.
  • Cook Time: 50 minutes