Italian sausage is a versatile ingredient that can be used in a variety of dishes, from pasta to soups to casseroles. It's also a good source of protein and other nutrients. While some sausages can be high in fat and calories, there are many healthy options available. Using lean chicken or turkey sausage is a great way to reduce the fat content of your meal without sacrificing flavor. This article explores a range of healthy recipes featuring Italian sausage, offering options for quick weeknight dinners, meal prep, and dietary preferences.
Pasta Dishes
Pasta is a classic comfort food that can easily be made healthier by incorporating plenty of vegetables and lean protein. Italian sausage adds a rich, savory flavor to pasta dishes, making them satisfying and delicious.
Pasta with Italian Sausage and Spinach
This recipe is a perfect example of a balanced and nutritious pasta dish. It includes:
- Protein: Italian sausage
- Vegetables: Spinach, zucchini, and tomatoes
The recipe is flexible and allows for customization based on your preferences and what you have on hand.
Ingredients:
- 12 oz macaroni
- 1 tablespoon olive oil
- ½ yellow onion, chopped
- 1 zucchini, diced
- Sausage links, cut into half-moons
- 1 tablespoon Italian seasoning
- 15 oz crushed tomatoes
- 8 oz chicken broth
- 5 oz spinach
- Parmesan cheese (optional)
Instructions:
- Cook macaroni according to package directions.
- Heat olive oil in a large sauté pan over medium heat.
- Cook chopped yellow onion and zucchini, stirring, for ~3 minutes.
- Turn heat to low, add Italian seasoning and sausage, and lightly cook until aromatic, about 1 minute.
- Add crushed tomatoes and chicken broth.
- Bring to a boil and simmer for 10 minutes, until the sauce has slightly thickened.
- Stir in spinach until completely wilted.
- Toss sauce with macaroni.
- Sprinkle with parmesan cheese (optional).
Meal Prep Tip: Dice the zucchini, chop the onion, and cut the sausage into half moons ahead of time for a quicker cooking process. You can also make the entire sauce in advance and reheat it when ready to serve.
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Sausage and Pepper Pasta
This easy weeknight dinner combines lean turkey sausage, bell peppers, onions, mushrooms, and a quick tomato sauce. It's a flavorful and satisfying meal that's packed with vegetables.
Sausage Arrabbiata Pasta
A healthier version of this classic Italian dish uses lean turkey sausage, cherry tomatoes, spinach, garlic, and red pepper flakes for a spicy and flavorful meal.
Other Pasta Variations
- Chicken Sausage Pasta with Broccoli: Ready in under 30 minutes, this comforting meal includes plenty of garlic, a hint of spice, and a creamy Parmesan sauce.
- The most delicious Sausage Pasta: This recipe packs in so much flavor with lean turkey sausage, tender cauliflower, and a quick tomato sauce.
- Turkey Sausage and Broccoli Pasta: Made with only five ingredients, this healthy weeknight dinner is quick and easy to prepare.
One-Pan and Skillet Dishes
One-pan and skillet dishes are a convenient way to cook a healthy and flavorful meal with minimal cleanup. These recipes often combine sausage with vegetables and other ingredients for a complete and balanced meal.
Creamy Italian Sausage and Potato Skillet
This one-pan dinner is packed with protein and vegetables, making it a filling and satisfying dish.
Ingredients:
- Italian sausage
- Potatoes
- Tomato paste
- Italian seasoning
- Red pepper flakes
- Salt and pepper
- Broth
- Heavy cream
Instructions:
- Add Italian sausage to a skillet; cook, breaking it up, until no longer pink.
- Stir in potatoes, tomato paste, Italian seasoning, red pepper flakes, and salt + pepper.
- Pour in broth and heavy cream.
- Simmer until potatoes are tender and sauce has thickened.
One Pan Sausage, Potato, and Vegetable Bake
This dish is packed with veggies and tons of flavor, making it a hit for an easy weeknight dinner.
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One Pan Sausage and Acorn Squash
This quick and easy 6-ingredient recipe features tender acorn squash, savory chicken sausage, bell peppers, onions, and Italian seasoning, all cooked on just one sheet pan.
Roasted Italian Sausages with Potatoes, Peppers, and Onions
This is an easy one-pan recipe that couldn't be easier to make!
Sheet Pan Sausage, Sweet Potatoes, and Green Beans
Cooked together on one single pan for the easiest one-dish meal.
Sheet Pan Sausage, Potatoes, and Brussels Sprouts
This dish is clean eating, gluten-free, Paleo, and Whole30 friendly.
One Pan Italian Sausage, Tomato, and Zucchini
This easy dish is perfect for a busy night. It's so easy to throw together, versatile, and healthy.
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Soups and Stews
Italian sausage adds a hearty and flavorful element to soups and stews, making them a comforting and nutritious meal option.
Sausage Lentil Soup
This soup is cozy, filling, and bursting with flavor from hearty sausage, tender lentils, and fresh veggies. It's a 55-minute one-pot meal that's healthy, budget-friendly, and freezer-friendly.
Slow Cooker Sausage and Gnocchi Soup
This soup is the perfect way to kick off the fall season. Made with chicken sausage, gnocchi, and tons of flavorful veggies, this delicious slow cooker soup guarantees to have you begging for more.
Chickpea Stew with Sausage and Butternut Squash
This hearty, tasty soup is filling and full of flavor. Easy to make and freezes great!
Healthy Sausage, White Bean, and Spinach Soup
This hearty soup features turkey sausage, white beans, tomatoes, and spinach. It's full of flavor, comforting, and great for meal prep.
Sausage, Pepper, and Spinach Soup
A flavorful combination of sausage, peppers, and spinach creates a comforting and nutritious soup.
Other Creative Recipes
Italian sausage can be incorporated into a variety of other dishes, adding a unique flavor and protein boost.
Healthy Cornbread Sausage Stuffing
This lightened version of the classic side dish is made with chicken sausage and cornbread, so it's packed with flavor but keeps the calories light.
Butternut Squash Breakfast Casserole
Made with eggs, lean turkey sausage, butternut squash, spinach, and red onion, this is a filling and nutritious breakfast that is great for meal prep.
Pesto Spaghetti Squash with Turkey Sausage
This low-carb dish is filling and packed with flavor from a homemade basil pesto and lean turkey sausage. Topped with melted cheese, this dish is one you will make again and again.
Zucchini Noodles with Ground Turkey Sausage
Tasty zucchini noodles are paired with ground turkey sausage in a delicious garlic cherry tomato sauce. Easy to make, low carb, and delicious.
Pineapple Chicken Sausages
This is a quick and healthy meal with store-bought chicken sausages and a delicious homemade pineapple salsa.
Healthy Italian Sausage and Peppers
Old-school Italian gets a makeover for the new year in this healthy Sausage and Peppers recipe.
Understanding Sausage Types and Nutrition
When choosing sausages for your healthy recipes, it's important to be aware of the different types available and their nutritional content.
Types of Sausages
- Chicken Sausage: Made with dark chicken meat and seasoned with various herbs. Generally contains approximately 140-160 calories and 7-10 grams of fat per link.
- Turkey Sausage: Made with turkey breast and thigh as well as seasonings. Generally contains approximately 140-160 calories and 7-10 grams of fat per link.
- Pork Sausage: Made with the meat from the shoulder, belly, or thigh of the pig. Generally contains approximately 290-455 calories and 23-38 grams of fat per link.
Tips for Choosing Healthy Sausages
- Read the label: Pay attention to the calorie, fat, sodium, and sugar content.
- Choose lean options: Look for chicken or turkey sausage to reduce the fat content.
- Consider the ingredients: Opt for sausages with natural ingredients and minimal additives.
Tips for Cooking with Sausage
- Choose Raw, Ground, or Cooked Link Sausage: Choose the type that works best with your recipe.
- Choose the Best Sausage Flavor: Select a flavor that complements the other flavors in the dish.
- Make your own sausage with any ground meat: If you decide to make your own sausage you can do so by buying ground meat, seasonings, and sausage casings.