Delicious and Healthy Chicken Sausage Recipes for Weight Loss

For individuals aiming to manage their weight or seeking a healthier alternative to traditional pork or beef sausages, chicken sausage offers a flavorful and versatile option. Chicken sausage is lower in calories compared to its pork counterpart, but it doesn't skimp on the bold, savory flavors you love. This article explores a variety of chicken sausage recipes that are not only delicious but also contribute to a balanced diet.

Chicken Sausage and Vegetable Skillet: A Quick and Easy Meal

This Low Carb Chicken Sausage and Vegetable Skillet is a favorite for its simplicity and nutritional value. Ready in under 30 minutes, it's perfect for busy weeknights. The recipe is highly adaptable, allowing you to use whatever meat and veggies you have on hand.

Ingredients:

• Any type of chicken sausage (Aidells Chicken Apple Sausage links are a popular choice)
• Potatoes
• Garlic powder, salt, and pepper
• Olive oil and butter
• Pepper, onions, and zucchini

Instructions:

1. Cook the potatoes in a skillet with garlic powder, salt, and pepper until crispy (about 10-15 minutes). Set aside.
2. Cook the chicken sausage for 2 to 3 minutes on each side, until lightly browned.
3. Add the pepper, onions, and zucchini and cook until tender. Add garlic and cook for 30 seconds.

This dish tastes great as leftovers, making it a perfect meal-prep option.

Versatile Chicken Sausage Recipes for Any Meal

Chicken sausage's versatility shines through various recipes suitable for breakfast, lunch, or dinner. Here are some ideas:

• Breakfast Burrito: Combine chicken sausage with eggs, onion, black beans, and avocado in a burrito for a savory and filling breakfast.
• Breakfast Hash: For a savory start to the day, try a breakfast hash with chicken sausage.
• Pizza: Swap pepperoni and bacon for chicken sausage, spinach, and diced tomatoes on pizza.
• Pasta: Create a simple pasta dish with chicken sausage and Brussels sprouts.

One-Pan Chicken Sausage Wonders

One-pan recipes are a lifesaver for those with busy lifestyles. Here are a few ideas:

Read also: Creamy Keto Ranch Chicken Recipe

• Creamy Chicken Sausage Skillet: A one-skillet wonder packed full of goodness with lots of vegetables and a lean source of protein.
• Sheet Pan Dinner: Cut red onion, kalette, and chicken sausage pieces, cover them in oil, red wine vinegar, and seasonings, and roast on a sheet pan.

Chicken Sausage in Soups and Stews

Chicken sausage adds depth and flavor to soups and stews, making them hearty and satisfying.

Nutritional Benefits of Chicken Sausage

Chicken sausage offers several nutritional benefits:

• Lower in Saturated Fat: For some people who may be trying to lower their saturated fat intake, white meat, like that found in poultry like chicken and turkey, can be healthier to consume on a regular basis than red meats like beef and pork.
• Good Source of Protein: Chicken is a great source of many key nutrients, including protein, niacin, and selenium.

Specific Chicken Sausage Recipes for Weight Loss

Here are 10 healthy ground chicken sausage recipe ideas:

1. Zucchini Pasta: Add sauteed broccoli flowers and well-seasoned chicken sausage to zucchini pasta.
2. Chicken Sausage Sweet Potato Hash: A hearty breakfast or lazy dinner with apple.
3. Chicken Sausages on the Grill with Kale Salad: Pair grilled chicken sausages with a fresh kale salad with apple slices, hazelnut, and grated parmesan cheese.
4. Roasted Harvest Grain Bowl: A bowl full of fiber and protein, perfect for lunches.
5. Spaghetti Squash Boats with Chicken Sausage: Have all the great flavors as normal spaghetti with spicy ground meat, but with half the calories and carbs!
6. Grilled Kabobs: Pair spicy ground chicken sausage with your favorite veggies (red onion, green and yellow bell peppers, and zucchini).
7. Avocado Toast: Top avocado toast with one chicken sausage and one poached egg.
8. Spiralized Sweet Potatoes: Replace pasta with spiralized sweet potatoes, brussels sprouts, and chicken meat.
9. Chicken Pasta with Broccoli: Combine sausage and broccoli.
10. Roasted Tomatoes, Chicken, and Pasta: A light and tasty dinner.

Additional Chicken Sausage Recipe Ideas

Here are more chicken sausage recipe ideas:

• Chicken Sausage Calzones: A healthier take on a classic comfort food.
• Chicken Sausage Quiche: A quiche recipe that doesn’t contain the heavy cream and cheese that typically weigh quiches down with excess calories and fat.
• Creamy, Nutritionally-Dense Orzo: All you have to do to get the meal going is dump all of the ingredients in one pot or Dutch oven and wait for it to be done
• Healthy Casserole: Packed with Italian flavors because of the sun-dried tomatoes, and packed with protein from the chicken sausage.
• Chicken Sausage and Zucchini Noodle Soup: Filled with chicken sausage and zucchini noodles, is perfect for any chilly weather day.

Tips for Cooking with Chicken Sausage

• Fresh vs. Cooked: In the UK it's recommended using fresh chicken sausages which are raw. In the States the chicken sausages are a cured and cooked sausage. If using a cured cooked chicken sausage you will only need to sauté for a couple of minutes on high heat to get some colour as it has already been cooked.
• Campfire Cooking: If you are making this on an open fire in the skillet, ensure you have a space on the fire where you can use indirect heat too.

Serving Suggestions

• Crusty bread: Mop up the extra creamy sauce with some crusty bread.
• Pasta: Serve this tossed through your favourite pasta cooked to perfection.

Storage Instructions

This creamy chicken sausage skillet stores well in an air tight container for up to 3 days in the fridge. If you want to store it longer I would recommend separating into portion sizes in air tight containers and freezing them. To reheat from cold, you can do this on the hob/stove until piping hot about 5-10 minutes, 74C/165F internal temperature of the sausage. To reheat from frozen, I recommend defrosting in the fridge overnight and heating on the hob again like above.

Read also: Low-carb chicken nuggets recipe.

Recipe: Creamy Chicken Sausage Skillet

Ingredients:

• 6-8 chicken sausages
• 1 tablespoon olive or rapeseed oil
• 1 medium carrot, finely diced
• 2 shallots, finely diced
• 2 garlic cloves, minced
• 1 bunch asparagus, chopped
• 1 tablespoon all purpose flour
• 1 teaspoon Dijon mustard
• 1 cup chicken stock
• 1 can cannellini beans, drained
• Peas
• Double cream
• Salt and pepper to taste
• Chopped fresh parsley, for garnish

Instructions:

1. In a cast iron skillet or frying pan, fry chicken sausage chunks on all sides according to package instructions and until cooked through. Remove to a plate.
2. Add the oil to the pan and add the finely diced carrots along with a pinch of salt. Cook for 2-3 minutes until beginning to soften.
3. Add the shallots and cook for another 2 minutes. Next add the asparagus and garlic and cook for another minute or two.
4. Add the flour and stir well. Cook for a minute before adding the mustard and the chicken stock. Stir well and bring to a simmer.
5. Add the cannellini beans, peas and double cream and stir well.
6. Return the cooked sausages to the pan and simmer for 5-10 minutes until the veggies are tender and the sauce has thickened.
7. Season to taste with salt and pepper and serve garnished with chopped fresh parsley.

Read also: Chicken and Brown Rice: A Healthy Choice

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