Delicious and Healthy Recipes with Smoked Sausage

Smoked sausage is a versatile ingredient that can be incorporated into a variety of healthy and flavorful dishes. Whether you're looking for a quick weeknight meal or something more elaborate for a weekend gathering, smoked sausage can add a depth of flavor and protein to your plate. This article explores a range of healthy recipes featuring smoked sausage, from simple skillet dinners to hearty soups and stews.

One-Pan Wonders: Easy Skillet and Sheet Pan Meals

For busy weeknights, one-pan meals are a lifesaver. These recipes minimize cleanup while delivering maximum flavor.

Smoked Sausage Potato Skillet

This smoked sausage potato skillet is a flavorful, filling, and easy weeknight meal that's a hit with the whole family. It has a breakfast hash vibe, thanks to the potatoes and peppers. Smoked turkey sausage makes this dish effortless.

Ingredients:

• Potatoes (baby Yukon gold potatoes recommended)
• Peppers
• Onions
• Smoked turkey sausage
• Olive oil
• Salt, pepper, garlic powder
• Parmesan cheese (optional)
• Fresh parsley (optional)

Instructions:

1. Heat olive oil in a large nonstick skillet over medium heat.
2. Add potatoes, salt, pepper, and garlic powder. Cook, stirring often, until potatoes soften and some edges are crispy (10-12 minutes). Transfer potatoes to a plate. Note: you want the potatoes to be about 1 inch in size. It will depend on the size of your potatoes whether you should halve or quarter them. If they are around 1 inch in size, they should cook in 10 to 12 minutes over medium heat.
3. Add more olive oil to the skillet. Toss in onions and peppers with salt. Cook, stirring occasionally, until vegetables soften (about 5 minutes).
4. Push vegetables to the side and add sausage rounds. Cook for 2-3 minutes on each side until golden brown.
5. Add potatoes back into the skillet and toss. Sprinkle with parmesan and fresh parsley (optional).

Smoked Sausage and Roasted Vegetables Sheet Pan Dinner

This recipe is a healthy dinner of smoked sausage and roasted vegetables, tossed together on a sheet pan before roasting in the oven. It’s quick, simple, and delicious.

Ingredients:

• Chicken or turkey sausage
• Baby potatoes
• Asparagus
• Brussel sprouts
• Olive oil
• Seasonings

Instructions:

1. Preheat oven.
2. Toss sausage and vegetables with olive oil and seasonings on a large sheet pan.
3. Spread evenly and bake for 15 minutes.
4. Remove from oven, stir, and bake for another 10-15 minutes, until potatoes are fork tender and vegetables are browned.

This sheet pan dinner offers a perfect balance of lean protein, healthy starch, and vegetables. It's also a great formula for creating your own sheet pan variations. Feel free to substitute the baby potatoes for another vegetable that fits into your nutritional plan. Butternut squash would work really well in this sheet pan dinner.

Read also: Healthy food access with Highmark Wholecare explained.

Soup's On: Hearty and Healthy Smoked Sausage Soups

Smoked sausage adds a depth of flavor to soups, making them more satisfying and delicious.

Smoked Sausage and Lentil Soup

This soup is packed with lentils, hearty winter vegetables, smoked sausage, and spices. Lentils are an inexpensive but nutritious power food, and this soup is a hot, filling, and flavorful family meal at a great price.

Nutritional Information (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.

Smoked Sausage Vegetable Soup

This soup is simple to put together with ingredients you might keep on hand. The broth with potato, meat, and vegetables makes it satisfying.

Nutritional Information (1 cup): 160 calories, 2g fat (1g saturated fat), 24mg cholesterol, 645mg sodium, 23g carbohydrate (5g sugars, 6g fiber), 13g protein.

Read also: Healthy Eating on the Run

Italian Zucchini Soup

This recipe is a good way to use a lot of your zucchini and other garden vegetables. It freezes well and is great to have on hand on a cold winter day.

Nutritional Information (1 cup): 156 calories, 8g fat (3g saturated fat), 23mg cholesterol, 1046mg sodium, 15g carbohydrate (10g sugars, 4g fiber), 8g protein.

Pasta Perfection: Smoked Sausage Pasta Dishes

Smoked sausage pairs well with pasta, creating flavorful and satisfying meals.

Spicy-Sweet Pasta

This spicy-sweet pasta makes a perfect quick dinner. It works on a bigger scale to feed a bunch of friends.

Nutritional Information (1-1/3 cups): 471 calories, 20g fat (11g saturated fat), 92mg cholesterol, 847mg sodium, 48g carbohydrate (7g sugars, 3g fiber), 26g protein.

Read also: Mobile Dining Revolution

Turkey Sausage with Tomatoes, Garlic, and Olives

Toss turkey sausage with tomatoes, garlic, and olives. Serve over spaghetti, and sprinkle with Parmesan.

Nutritional Information (1-2/3 cups): 340 calories, 10g fat (2g saturated fat), 41mg cholesterol, 689mg sodium, 44g carbohydrate (6g sugars, 6g fiber), 21g protein.

Orecchiette Pasta with Sausage

This orecchiette pasta recipe is a lighter and tastier version of a favorite Italian restaurant dish. Use spicy sausage and broccoli rabe.

Nutritional Information (1-2/3 cups): 363 calories, 8g fat (2g saturated fat), 38mg cholesterol, 571mg sodium, 48g carbohydrate (4g sugars, 5g fiber), 20g protein.

Rice and Grains: Smoked Sausage with Rice and Other Grains

Smoked sausage can be combined with rice and other grains for a complete and satisfying meal.

Smoked Sausage Jambalaya

This smoked sausage jambalaya recipe comes together in under an hour and uses just one pan, which means fewer dishes to clean! This recipe satisfies cravings and makes a great dinner for a busy day. Taste your Creole seasoning first to see how spicy it is. If you want your sausage jambalaya to be extra spicy, add a little (just a little!) cayenne pepper to the mix.

Ingredients:

• Smoked Sausage, sliced
• Olive oil
• Creole seasoning
• Onion
• Celery
• Pepper
• Garlic

Instructions:

1. In a large stainless steel skillet or cast iron pan, heat olive oil.
2. Add the Butterball Hardwood Smoked Turkey Sausage and Creole seasoning; cook over medium heat until lightly browned. Remove with a slotted spoon and set aside on a plate.
3. Add the remaining olive oil to the pan. Add the onion and celery and sauté over medium heat for 5 minutes.
4. Add the pepper and garlic and sauté for an additional 5 minutes.

Sausage with Couscous

Add some onion, celery, a little heat and a sprinkle of feta.

Nutritional Information (1 cup): 343 calories, 10g fat (3g saturated fat), 65mg cholesterol, 694mg sodium, 41g carbohydrate (1g sugars, 1g fiber), 22g protein.

Dirty Rice with Beans and Sausage

Dirty Rice with Beans and Sausage is super simple to prepare during busy weeknights.

Red Beans and Rice with Sausage

Creamy, flavorful Red Beans and Rice with Sausage is an easy recipe to prepare using dried beans.

Other Creative Smoked Sausage Recipes

Smoked sausage can also be used in a variety of other creative dishes.

Sausage Breakfast Casserole

This sausage breakfast casserole bakes up tender and golden, slices beautifully and goes over well whenever you serve it.

Stuffed Peppers

Fill peppers with sausage.

Smoked Sausage Chili

Set and forget a smoked sausage chili for the slow-cooker. Put it together Monday morning and enjoy it throughout the week - in a bowl with sour cream and onions one night, on top of hot dogs another night, and as the crown to Friday-night nachos as a weekend kickoff.

Kabobs

Thread spicy smoked sausages onto a skewer, dip, and fry ‘em for homemade corn dogs.

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.

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.

Tips for Healthy Cooking with Smoked Sausage

• Choose lean sausage: Look for chicken or turkey sausage to reduce fat and calories. A dish made with chicken or turkey sausage is leaner than pork sausage, but just as flavorful!
• Load up on vegetables: Add plenty of vegetables to your smoked sausage dishes to increase nutrients and fiber.
• Control portion sizes: Be mindful of portion sizes to manage calorie intake.
• Use healthy cooking methods: Opt for baking, grilling, or sautéing instead of frying.
• Read labels: Pay attention to sodium content and choose lower-sodium options when possible.

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