Delicious and Healthy Sausage Recipes: A Comprehensive Guide

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Sausage is a versatile ingredient that can be incorporated into a variety of dishes, offering both flavor and protein. While often associated with unhealthy eating, it's possible to create nutritious and delicious meals using sausage as a key component. This article explores a range of healthy sausage recipes, focusing on fresh ingredients and balanced nutritional profiles.

Sheet Pan Sausage and Veggies: A Quick and Easy Meal

Sheet pan meals are a convenient way to prepare a healthy and flavorful dinner with minimal cleanup. This recipe features sausage, sweet potato, broccoli, and bell peppers, seasoned with olive oil, garlic, and Italian spices, then roasted to perfection.

Ingredients:

  • Sausage (smoked turkey or chicken sausage recommended)
  • Sweet potato
  • Broccoli
  • Bell peppers
  • Olive oil
  • Minced garlic
  • Italian seasoning
  • Salt and pepper

Instructions:

  1. Preheat oven to appropriate temperature (e.g., 425 degrees F).
  2. Chop all the veggies into small cubes. Dice the sweet potatoes into small 1/2'' cubes. Slice the sausage into 1'' rounds.
  3. Add the sausage, veggies and minced garlic to a large baking sheet.
  4. Drizzle with olive oil and sprinkle with the Italian spices or your favorite spice blend. Seasoning with salt and pepper.
  5. Toss veggies with your hands until they are fully combined and coated with olive oil and spices.
  6. Bake for 20 minutes, flipping halfway.

This sheet pan sausage dinner is a low-carb, healthy option that’s also great for meal-prep. Feel free to substitute your favorite veggies for this meal. Some options include red potatoes, cauliflower, asparagus, acorn squash and red onions. Play with the spices to suit your palate and enjoy.

Nutritional Information (per 1-1/2 cups): 257 calories, 11g fat (3g saturated fat), 65mg cholesterol, 759mg sodium, 24g carbohydrate (5g sugars, 3g fiber), 17g protein.

Sausage and Peppers Skillet: A Customizable One-Pan Wonder

For those seeking a quick and easy one-skillet meal, this sausage and pepper skillet is an excellent choice. It's protein-packed, customizable, and ready in under 30 minutes.

Read also: Delicious Turkey Sausage

Ingredients:

  • Smoked sausage (andouille sausage recommended for cajun flavor)
  • Onion
  • Garlic
  • Bell peppers (various colors)
  • Olive oil
  • Crushed red pepper flakes
  • Salt and pepper

Instructions:

  1. Heat a large skillet over medium-high heat.
  2. Next add the sliced sausage and cook for 3-4 minutes on each side until browned.
  3. Add the remaining tablespoon of oil to the skillet and then add the sliced peppers and onions.
  4. Next, add the minced garlic, crushed red pepper flakes, and salt and pepper to taste.
  5. Lastly, add the sausage back to the skillet and toss until everything is well combined.
  6. Continue to cook everything until the onions have become translucent and the peppers have become tender but still have a slight crispness, around five minutes.

This dish can be served with cauliflower rice, white rice, or gluten-free pasta. It can also be made on a sheet pan by laying out the ingredients on a greased sheet pan.

Creative Sausage-Based Recipes for a Healthier Lifestyle

Beyond sheet pan and skillet meals, sausage can be incorporated into a wide array of dishes. Here are a few ideas:

  1. Butternut Squash with Sausage: Roast butternut squash and top with a sausage mix of sauteed sausage, black beans, red pepper, and spices. Add pepper jack cheese for extra flavor. 1 stuffed squash half: 302 calories, 10g fat (5g saturated fat), 43mg cholesterol, 370mg sodium, 42g carbohydrate (11g sugars, 7g fiber), 15g protein.
  2. Sausage and Polenta Salad: Combine sweet Italian chicken sausage with red pepper, tomato, cucumber, onion, capers, feta cheese, olives, and prepared polenta. Drizzle with your favorite salad dressing.
  3. Sausage and Veggie Pasta: Combine Italian chicken sausage with cheese & garlic, leeks, baby spinach and veggie pasta. Soften the leeks in butter, then add the sausage and cook until done. Add cream to the pasta to create a sauce, then combine with the sausage mixture and baby spinach. Garnish with Parmesan cheese and pine nuts. 1-2/3 cups: 363 calories, 8g fat (2g saturated fat), 38mg cholesterol, 571mg sodium, 48g carbohydrate (4g sugars, 5g fiber), 20g protein.
  4. Sausage and Broccoli Rabe Pasta: Cook pasta and brown sausage in a pan. Cook chopped broccoli rabe in the leftover pasta water for a few minutes to blanch it. Combine all ingredients.
  5. Italian Sausage Soup: Make meatballs by combining sausage, turkey, bread crumbs, and other ingredients. Bake at 400 degrees F for about 15 minutes. Next, build the soup by sauteing onions, carrots, and celery before adding wine and chicken stock. 1 cup: 156 calories, 8g fat (3g saturated fat), 23mg cholesterol, 1046mg sodium, 15g carbohydrate (10g sugars, 4g fiber), 8g protein.
  6. Sausage and Pears Sheet Pan: Place potatoes and onion on a baking sheet, and add olive oil, cinnamon, brown sugar, salt, pepper and allspice. Bake for 15 minutes in a 425-degree oven before adding sausage and pears. Bake for another 20 minutes. Then, increase the oven temperature to 450 degrees F and bake for another 10 minutes.
  7. Sausage and Vegetable Skillet: Cook sweet Italian sausage in a skillet. Cut the corn off the cob and saute it with onion, sweet potato and red pepper until softened. Combine the chopped sausage with the vegetables and mix up the dressing.
  8. Sausage and Zucchini Pasta: Combine sweet & hot Italian sausage with zucchini veggie spirals, onions, pepper and tomato paste. Grill the sausages, saute the vegetables and add the tomato paste to make a sauce. Add the sausages, oregano and chicken broth and simmer until the flavors combine. 1-1/2 cups: 278 calories, 7g fat (2g saturated fat), 34mg cholesterol, 622mg sodium, 38g carbohydrate (5g sugars, 4g fiber), 16g protein.
  9. Shrimp and Sausage Tacos: Enjoy shrimp and sausage on a corn tortilla with a homemade sriracha slaw. Warm up the tortillas for 10-15 minutes in the oven at 350 degrees F. Follow the recipe to make the sriracha slaw, then grill the seasoned shrimp in foil packets.
  10. Sausage Pizza: Switch up this recipe to make it your own. 1 slice: 242 calories, 8g fat (4g saturated fat), 30mg cholesterol, 504mg sodium, 28g carbohydrate (5g sugars, 4g fiber), 16g protein.
  11. Sausage Lo Mein: My colorful Lo Mein is a lighter version of the classic Chinese dish. Try it with a squirt of Sriracha. 1-1/2 cups: 266 calories, 14g fat (3g saturated fat), 70mg cholesterol, 707mg sodium, 19g carbohydrate (8g sugars, 4g fiber), 17g protein.
  12. Sausage with Couscous: Our comfort food is a big plate of sausage with couscous. Add some onion, celery, a little heat and a sprinkle of feta. 1 cup: 343 calories, 10g fat (3g saturated fat), 65mg cholesterol, 694mg sodium, 41g carbohydrate (1g sugars, 1g fiber), 22g protein.
  13. Sausage and Pasta Dish: The idea for this recipe came to me when I saw someone dip a slice of pizza into a pasta dish. My wife and kids love it, and so do my friends! 1-1/3 cups: 354 calories, 9g fat (3g saturated fat), 57mg cholesterol, 512mg sodium, 45g carbohydrate (11g sugars, 7g fiber), 25g protein.
  14. Sausage with Vegetables: This light dish is perfect for any night of the week, and it looks as good as it tastes! If you have leftover sauteed mushrooms or other vegetables, toss them in as well. 1 cup: 265 calories, 7g fat (2g saturated fat), 37mg cholesterol, 623mg sodium, 32g carbohydrate (2g sugars, 7g fiber), 16g protein.
  15. Sausage and Rice: I began serving a version of this dish as a side with grilled salmon. I added sausage and rice-or noodles-to make a complete meal-in-one. 1-3/4 cups sausage mixture with 1/2 cup cooked rice: 262 calories, 8g fat (2g saturated fat), 42mg cholesterol, 483mg sodium, 33g carbohydrate (7g sugars, 3g fiber), 15g protein.
  16. Sausage Sheet-Pan Dinner: I love to share my cooking, and this hearty sheet-pan dinner has built a reputation for being tasty. People have actually approached me in public to ask for the recipe. 1-1/2 cups: 257 calories, 11g fat (3g saturated fat), 65mg cholesterol, 759mg sodium, 24g carbohydrate (5g sugars, 3g fiber), 17g protein.
  17. Sausage Jambalaya: Sure makes life easy having this tasty dish stashed away in the freezer! Another plus, you throw it all in the slow cooker-no skillet necessary. 1 cup jambalaya with 2/3 cup cooked rice: 387 calories, 10g fat (3g saturated fat), 164mg cholesterol, 674mg sodium, 37g carbohydrate (4g sugars, 4g fiber), 36g protein.
  18. Sausage with Feta and Olives: I came up with this recipe one night while improvising with what I had on hand. I love to make simple, healthful, one-dish meals with lots of vegetables. Feta and Greek olives give this one a depth of flavor people seem to love. 1 cup: 307 calories, 14g fat (3g saturated fat), 58mg cholesterol, 845mg sodium, 26g carbohydrate (6g sugars, 5g fiber), 21g protein.
  19. Sausage Soup: This soup is so simple to put together with ingredients you might keep on hand, and it’s delicious, too. The broth with potato, meat and vegetables makes it so satisfying. 1 cup: 160 calories, 2g fat (1g saturated fat), 24mg cholesterol, 645mg sodium, 23g carbohydrate (5g sugars, 6g fiber), 13g protein.
  20. Chicken Sausage with Vegetables: Chicken sausage is lower in calories compared to its pork counterpart, but it doesn’t skimp on the bold, savory flavors you love. Try it with sweet, crunchy bell peppers for a fast and healthy dinner. 1 cup: 208 calories, 11g fat (2g saturated fat), 60mg cholesterol, 483mg sodium, 14g carbohydrate (11g sugars, 1g fiber), 15g protein.
  21. Sausage Stuffed Squash: Finding healthy recipes the family will eat is a challenge. This elegant squash is one we love, and it works with pork or chicken sausage, too. 1 stuffed squash half: 302 calories, 10g fat (5g saturated fat), 43mg cholesterol, 370mg sodium, 42g carbohydrate (11g sugars, 7g fiber), 15g protein.
  22. Sausage Pasta: I adapted this orecchiette pasta recipe to be like my favorite Italian restaurant version, only lighter-and tastier. I often use spicy sausage and broccoli rabe. 1-2/3 cups: 363 calories, 8g fat (2g saturated fat), 38mg cholesterol, 571mg sodium, 48g carbohydrate (4g sugars, 5g fiber), 20g protein.
  23. Sausage Lentil Soup: Lentils are an inexpensive but nutritious power food, and these days, a hot, filling and flavorful family meal at a great price is a real comfort. My husband just loves this soup and it freezes well. 1-1/3 cups (calculated without croutons): 314 calories, 6g fat (1g saturated fat), 36mg cholesterol, 681mg sodium, 43g carbohydrate (4g sugars, 17g fiber), 24g protein.
  24. Sausage with Spaghetti: For a flash of tasty inspiration, grab a skillet and stir up turkey sausage with tomatoes, garlic and olives. Toss everything with spaghetti, and sprinkle with Parmesan. 1-2/3 cups: 340 calories, 10g fat (2g saturated fat), 41mg cholesterol, 689mg sodium, 44g carbohydrate (6g sugars, 6g fiber), 21g protein.
  25. Sausage Salad: Want a fast way to turn a salad into a hearty meal? Add sausage. The mustard dressing also goes with smoked salmon or chicken. 2-1/2 cups: 244 calories, 16g fat (3g saturated fat), 65mg cholesterol, 581mg sodium, 8g carbohydrate (3g sugars, 2g fiber), 17g protein.
  26. Sausage Soup: Our family is big on soup. This favorite is quick to make and very tasty, and it gives me plenty of time to have fun with my kids and grandkids while it slow-cooks. 1-1/3 cups: 167 calories, 5g fat (1g saturated fat), 20mg cholesterol, 604mg sodium, 21g carbohydrate (8g sugars, 5g fiber), 13g protein.
  27. Sausage Pizza Bowl: It’s pizza in a bowl! Here’s a terrific (and tasty) way to make sure your kids get the whole grains and vegetables they need to grow up big and strong. 1-1/4 cups: 358 calories, 8g fat (3g saturated fat), 36mg cholesterol, 577mg sodium, 52g carbohydrate (7g sugars, 4g fiber), 21g protein.
  28. Sausage Baked Spaghetti: It takes a little longer to make baked spaghetti, but the difference in taste, texture and richness is well worth the time. I serve this lasagna-style dish with a tossed green salad and breadsticks for a hearty, healthy meal. 1 serving: 343 calories, 10g fat (3g saturated fat), 87mg cholesterol, 616mg sodium, 39g carbohydrate (9g sugars, 3g fiber), 23g protein.
  29. Sausage Stuffed Squash: Load butternut squash shells with an Italian turkey sausage and squash mixture for a quick and easy meal. Even better, it’s surprisingly low in calories. 1 serving: 325 calories, 10g fat (4g saturated fat), 52mg cholesterol, 587mg sodium, 44g carbohydrate (10g sugars, 12g fiber), 19g protein.
  30. Sausage Salad with Croutons: Making croutons with cinnamon-raisin bread is sweet genius. Toss together the rest of the salad while they toast. 1 serving: 404 calories, 23g fat (4g saturated fat), 40mg cholesterol, 441mg sodium, 39g carbohydrate (23g sugars, 5g fiber), 14g protein.
  31. Sausage Kabobs: Expect a crowd to gather around the grill when these flavorful kabobs are cooking. The zesty honey-mustard glaze gives a lovely sheen to the sausage and veggies. 2 kabobs: 385 calories, 7g fat (2g saturated fat), 71mg cholesterol, 1491mg sodium, 58g carbohydrate (40g sugars, 3g fiber), 22g protein.
  32. Sausage with Polenta: I get a kick out of serving this chicken sausage dish-everyone’s always on time for dinner when they know it’s on the menu. 2/3 cup sausage mixture with 2 slices polenta: 212 calories, 9g fat (2g saturated fat), 46mg cholesterol, 628mg sodium, 19g carbohydrate (4g sugars, 2g fiber), 13g protein.
  33. Sausage Breakfast Casserole: This is a great dish for a Sunday brunch, or you can cut it into six pieces and freeze it to have as a quick and easy breakfast any day of the week. I also like to make it with broccoli, carrots, green onions, Canadian bacon and sharp cheddar cheese; the variations are nearly endless! 1 piece: 179 calories, 9g fat (3g saturated fat), 229mg cholesterol, 435mg sodium, 8g carbohydrate (2g sugars, 1g fiber), 17g protein.
  34. Sausage and Vegetable Skillet: I love to mix different vegetables together and use a variety of herbs and spices to change things up. If you can’t find apple sausage for this skillet, a good mild Italian sausage would work just fine. 3/4 cup: 167 calories, 8g fat (2g saturated fat), 27mg cholesterol, 398mg sodium, 16g carbohydrate (6g sugars, 3g fiber), 9g protein.
  35. Sausage and Asparagus Pasta: We love asparagus, so I look for ways to go green. This pasta dish comes together fast on hectic nights and makes wonderful leftovers. 1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrate (2g sugars, 4g fiber), 17g protein.
  36. Sausage Soup: I make a soup every football Sunday. I came up with this recipe because I wanted to use lots of vegetables to keep it healthy, but wanted it to be interesting. My wife suggested adding the andouille and now it’s one of my favorite andouille sausage recipes. 1-1/3 cups: 168 calories, 5g fat (1g saturated fat), 28mg cholesterol, 540mg sodium, 23g carbohydrate (7g sugars, 4g fiber), 10g protein.
  37. Sausage Breakfast Bowl: While growing up, I bonded with my dad over chorizo and eggs. My fresh approach combines them with grits and black beans for this chorizo breakfast bowl. You can even add a spoonful of pico de gallo. 1 serving: 344 calories, 14g fat (5g saturated fat), 239mg cholesterol, 636mg sodium, 30g carbohydrate (4g sugars, 4g fiber), 24g protein.
  38. Sausage Stuffed Pepper: This deconstructed stuffed pepper dish packs a wallop of flavor. I truly make it all the time, and I make sure my freezer is stocked with single-serve portions to take to work. 1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 17g protein.
  39. Sausage Cabbage Roll: I practically grew up in my Polish grandmother’s kitchen, watching Babci cook and listening to her stories. I made her cabbage roll recipe healthier with whole grains and turkey, but kept the same rich flavors I remember. 1 cabbage roll with 3 tablespoons sauce: 202 calories, 7g fat (2g saturated fat), 49mg cholesterol, 681mg sodium, 19g carbohydrate (5g sugars, 3g fiber), 17g protein.

Tips for Choosing Healthy Sausage

  • Read labels carefully: Look for sausages with lower fat and sodium content.
  • Choose lean meats: Opt for chicken, turkey, or lean pork sausage. A dish made with chicken or turkey sausage is leaner than pork sausage, but just as flavorful!
  • Consider nitrate-free options: Some sausages contain nitrates as preservatives. Look for nitrate-free alternatives.
  • Prioritize fresh ingredients: Combine sausage with plenty of vegetables, whole grains, and legumes to create balanced meals.

Read also: Healthy food access with Highmark Wholecare explained.

Read also: Healthy Eating on the Run

tags: #healthy #sausage #recipes

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