Are you looking for a delicious way to add some protein-packed power to your meals? Look no further than healthy sausage! With its rich flavor and versatility, it’s easy to get creative in the kitchen. But not all sausages are created equal – many commercial options are high in fat, salt, and sugar. However, by choosing leaner meats like turkey or chicken and pairing them with nutritious ingredients, you can enjoy a guilt-free sausage fix.
In this article, we’ll share 20 mouthwatering healthy sausage recipes that will satisfy your cravings while nourishing your body. From hearty breakfast options to quick weeknight dinners, these tasty dishes are sure to become new favorites. So go ahead, get saucy (pun intended!), and discover the delicious world of healthy sausage.
Turkey and Spinach Stuffed Sausage Peppers
Transform ordinary bell peppers into a flavorful feast with this simple recipe that combines the richness of sausage, spinach, and turkey.
Ingredients:
– 4 large bell peppers, any color
– 1 lb sweet Italian sausage, casings removed
– 1/2 cup cooked turkey breast, diced
– 1/2 cup fresh spinach leaves
– 1/4 cup shredded cheddar cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. Cook sausage in a large skillet over medium-high heat, breaking it up with a spoon, until browned, about 5 minutes.
4. Add turkey, spinach, and olive oil to the skillet. Cook until the mixture is heated through.
5. Stuff each bell pepper with the sausage-turkey mixture, filling to the top.
6. Cover baking dish with aluminum foil and bake for 25 minutes.
7. Remove foil and sprinkle with cheese (if using). Return to oven and bake an additional 10-15 minutes, until peppers are tender.
Cooking Time: 35-40 minutes
Quinoa and Chicken Sausage Skillet
A hearty one-pot meal that combines the nutty flavor of quinoa with the savory taste of chicken sausage.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 lb chicken sausage, sliced
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 tsp smoked paprika
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the chicken sausage and cook until browned, about 5 minutes.
3. Remove the sausage from the skillet and set aside.
4. Add the onion, garlic, and red bell pepper to the skillet. Cook until the vegetables are tender, about 5 minutes.
5. Add the quinoa, water or broth, smoked paprika, salt, and pepper to the skillet. Stir to combine.
6. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes or until the quinoa is tender.
Cooking Time: 25-30 minutes
Healthy Sausage and Sweet Potato Hash
This hearty breakfast or brunch recipe combines sweet potatoes with savory sausage and crunchy vegetables, making for a satisfying and nutritious meal.
Ingredients:
– 1 large sweet potato, peeled and diced
– 1 lb chicken sausage, casings removed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss sweet potatoes with 1 tbsp olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes or until tender.
3. While sweet potatoes are roasting, cook sausage in a large skillet over medium-high heat, breaking up with a spoon as it cooks, until browned and cooked through, about 5-7 minutes.
4. Add onion, garlic, and bell pepper to the skillet and cook until vegetables are softened, about 3-4 minutes.
5. Combine roasted sweet potatoes and sausage mixture in a large bowl.
6. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 35-40 minutes
Zucchini Noodles with Lean Turkey Sausage
A light and refreshing twist on traditional pasta, this recipe combines the nutty flavor of zucchini noodles with the savory taste of lean turkey sausage. Perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 2 medium zucchinis
– 1 pound lean turkey sausage (look for 90% lean or higher)
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Optional: garlic powder, red pepper flakes
Instructions:
1. Preheat oven to 375°F (190°C).
2. Spiralize the zucchinis into noodles.
3. Cook the turkey sausage in a large skillet over medium-high heat, breaking it apart with a spoon as it cooks, until browned and cooked through, about 5-7 minutes.
4. Add the olive oil to the skillet and stir to combine.
5. Add the zucchini noodles to the skillet and toss to combine with the sausage and oil.
6. Season with salt, pepper, garlic powder, and red pepper flakes (if using).
7. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Lentil and Sausage Soup with Kale
This hearty soup combines the comforting flavors of sausage, lentils, and kale for a nutritious and satisfying meal.
Ingredients:
– 1 pound sweet Italian sausage, casings removed
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 2 cups brown or green lentils, rinsed and drained
– 4 cups chicken broth
– 1 cup kale leaves, stems removed and chopped
– 1 can (14.5 oz) diced tomatoes
– Salt and pepper to taste
– Optional: red pepper flakes for added heat
Instructions:
1. In a large pot, cook the sausage over medium-high heat, breaking it up with a spoon as it cooks.
2. Once the sausage is browned, add the onion and garlic; cook until the onion is translucent.
3. Add the lentils, chicken broth, diced tomatoes, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Stir in the chopped kale and cook until wilted, about 5 minutes.
Cooking Time: 45-50 minutes
Baked Chicken Sausage with Roasted Vegetables
Enjoy a delicious and healthy meal with this easy-to-make recipe that combines flavorful chicken sausage with a variety of roasted vegetables.
Ingredients:
– 4-6 boneless, skinless chicken sausages
– 2 tablespoons olive oil
– 1 large onion, sliced
– 2 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 bell peppers, any color, seeded and chopped
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the chicken sausages on one half of the baking sheet.
4. In a separate bowl, toss together the sliced onion, minced garlic, chopped carrots, and bell peppers with olive oil, salt, and pepper.
5. Spread the vegetables out in a single layer on the other half of the baking sheet.
6. Bake for 30-35 minutes or until the chicken sausages are cooked through and the vegetables are tender.
Cooking Time: 30-35 minutes
Whole Wheat Pasta with Turkey Sausage and Marinara
This recipe combines the nutty flavor of whole wheat pasta with the savory taste of turkey sausage and a rich marinara sauce. It’s a satisfying meal that’s ready in under 30 minutes.
Ingredients:
– 8 oz whole wheat pasta
– 1 lb turkey sausage, sliced
– 2 cups marinara sauce (homemade or store-bought)
– 1 onion, chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, cook the turkey sausage over medium-high heat until browned and cooked through. Remove from heat and set aside.
3. Add the chopped onion and minced garlic to the same skillet and sauté until softened.
4. Add the marinara sauce to the skillet and stir to combine with the onion mixture. Bring the sauce to a simmer and let cook for 5 minutes, stirring occasionally.
5. Add the cooked pasta to the skillet, tossing to coat with the sauce. If the sauce seems too thick, add some of the reserved pasta water.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Grilled Sausage and Pineapple Kebabs
A sweet and savory twist on traditional kebabs, these grilled sausage and pineapple skewers are perfect for a quick and easy dinner or outdoor gathering.
Ingredients:
– 1 lb sweet Italian sausage, casings removed
– 1 cup fresh pineapple chunks
– 1 red bell pepper, cut into large pieces
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Thread sausage, pineapple, bell pepper, and garlic onto skewers, leaving a small space between each piece.
3. Brush with olive oil and season with salt and pepper.
4. Grill kebabs for 8-10 minutes, turning occasionally, until sausage is cooked through.
5. Serve hot and enjoy!
Cooking Time: 8-10 minutes
Cauliflower Rice and Sausage Stir-Fry
Quick and flavorful, this recipe combines the benefits of cauliflower “rice” with savory sausage for a nutritious and delicious meal.
Ingredients:
– 1 head of cauliflower
– 2 Italian sausages (sweet or hot)
– 2 tablespoons olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Optional: chopped fresh parsley or green onions for garnish
Instructions:
1. Preheat a large skillet or wok over medium-high heat.
2. Remove the cauliflower leaves and stem, then pulse into “rice” in a food processor until it resembles cooked rice.
3. Add 1 tablespoon olive oil to the preheated skillet and cook the sausage for 5-6 minutes on each side, or until browned and cooked through. Set aside.
4. In the same skillet, add the remaining 1 tablespoon olive oil. Cook the onion and garlic for 2-3 minutes, or until softened.
5. Add the cauliflower “rice” to the skillet, stirring frequently, and cook for 3-4 minutes, or until tender but still crisp.
6. Slice the cooked sausage into thick rounds and add to the skillet with the cauliflower mixture.
7. Stir in soy sauce and season with salt and pepper to taste.
8. Cook for an additional minute, then serve hot.
Cooking Time: 15-20 minutes
Healthy Sausage and Egg Breakfast Muffins
Kick-start your day with a delicious and nutritious breakfast that’s easy to prepare! These sausage and egg muffins are packed with protein, healthy fats, and complex carbohydrates to keep you energized throughout the morning.
Ingredients:
– 1 pound sweet Italian sausage, casings removed
– 6 large eggs
– 1/2 cup rolled oats
– 1/2 cup shredded cheddar cheese
– 1/4 cup chopped fresh parsley
– 1 tablespoon olive oil
– Salt and pepper to taste
– 12-cup muffin tin
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook sausage in a large skillet over medium-high heat, breaking up with a spoon, until browned and cooked through.
3. In a large bowl, whisk together eggs, oats, cheese, parsley, salt, and pepper.
4. Add cooked sausage to the egg mixture; stir to combine.
5. Divide batter evenly among muffin cups.
6. Drizzle tops with olive oil.
7. Bake for 20-25 minutes or until eggs are set.
Cooking Time: 20-25 minutes
Stuffed Acorn Squash with Turkey Sausage
A delicious fall-inspired dish that combines the natural sweetness of acorn squash with savory turkey sausage.
Ingredients:
– 2 medium-sized acorn squashes (about 1 lb each)
– 4 turkey sausages, casings removed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup breadcrumbs
– 1/4 cup grated cheddar cheese
– 1 tsp dried thyme
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the acorn squash in half lengthwise, scoop out seeds and pulp.
3. In a large skillet, cook the turkey sausage over medium-high heat until browned, breaking into small pieces as it cooks.
4. Add the diced onion and minced garlic to the skillet, cooking until the onion is translucent.
5. Stuff each acorn squash half with the cooked sausage mixture, followed by a sprinkle of breadcrumbs, cheese, and thyme.
6. Drizzle olive oil over the stuffed squashes and season with salt and pepper to taste.
7. Place the stuffed squashes on a baking sheet and roast for 45-50 minutes, or until the squash is tender.
Cooking Time: 45-50 minutes
One-Pan Sausage and Brussels Sprouts Bake
This hearty, one-pan dish is a perfect combination of savory sausage and caramelized Brussels sprouts. It’s an easy and impressive meal for any occasion.
Ingredients:
– 1 lb sweet Italian sausage, casings removed
– 2 lbs Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1/4 cup chicken broth
– Salt and pepper to taste
– 1 tablespoon brown sugar
– 1/4 teaspoon red pepper flakes (optional)
Instructions:
1. Preheat oven to 400°F.
2. In a large Dutch oven or oven-safe skillet, heat the olive oil over medium-high.
3. Add the sausage and cook, breaking up with a spoon, until no longer pink, about 5 minutes.
4. Add the chopped onion and minced garlic; cook until the onion is translucent, about 3-4 minutes.
5. Add the Brussels sprouts, chicken broth, salt, pepper, brown sugar, and red pepper flakes (if using); toss to combine.
6. Cover the dish with a lid or foil and transfer it to the preheated oven.
7. Bake for 30-35 minutes or until the sausage is cooked through and the Brussels sprouts are tender.
Cooking Time: 30-35 minutes
Lean Sausage and White Bean Stew
A hearty and comforting stew that’s perfect for a chilly evening, this recipe combines lean sausage with creamy white beans and aromatic vegetables.
Ingredients:
– 1 lb lean sausage (such as chicken or turkey), sliced
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 1 cup cooked white beans (such as cannellini or navy)
– 4 cups vegetable broth
– 1 tsp dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot or Dutch oven, cook the sausage over medium-high heat until browned, about 5 minutes.
2. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
3. Stir in the diced tomatoes, white beans, vegetable broth, and thyme. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes or until the flavors have melded together.
4. Season with salt and pepper to taste. Serve hot over crusty bread or rice.
Cooking Time: 25-30 minutes
Spaghetti Squash with Sausage and Mushrooms
Transform traditional spaghetti into a nutritious and flavorful squash dish, perfect for a quick weeknight dinner. This recipe combines the savory flavors of sausage and mushrooms with the comforting warmth of roasted squash.
Ingredients:
– 1 medium-sized spaghetti squash (about 2 lbs)
– 1 pound sweet Italian sausage, casings removed
– 1 cup mixed mushrooms (button, cremini, shiitake), sliced
– 2 cloves garlic, minced
– 1/4 cup chicken broth
– Salt and pepper, to taste
– Grated Parmesan cheese, optional
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Place the squash on a baking sheet lined with parchment paper, cut side up.
4. Cook the sausage in a large skillet over medium-high heat, breaking it up with a spoon as it cooks.
5. Add the mushrooms and garlic to the skillet; cook until the mushrooms release their moisture and start to brown.
6. Pour the chicken broth into the skillet and stir to combine.
7. Roast the squash in the oven for 30-40 minutes or until tender.
8. Serve the sausage and mushroom mixture over the roasted squash, topped with Parmesan cheese if desired.
Cooking Time: 45-50 minutes
Healthy Sausage and Cabbage Stir-Fry
Get ready for a flavorful and nutritious meal that’s perfect for a quick dinner or lunch! This recipe combines the savory taste of sausage with the crunch and sweetness of cabbage, all in one delicious stir-fry.
Ingredients:
– 1 lb sweet Italian sausage, casings removed
– 2 cups shredded cabbage (green or red)
– 1 tablespoon olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: 1/4 cup chicken broth or water
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the sausage and cook until browned, about 5 minutes, breaking it up with a spoon as it cooks.
3. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
4. Stir in the cabbage and cook until it’s tender-crisp, about 5 minutes.
5. Season with salt and pepper to taste. If desired, add chicken broth or water to create a saucy consistency.
Cooking Time: About 15-20 minutes from start to finish.
Oven-Baked Sausage with Apples and Onions
A hearty and flavorful twist on traditional sausage recipes, this dish combines juicy sausage links with sweet caramelized apples and onions.
Ingredients:
– 4-6 sausage links (your choice of flavor)
– 1 large onion, sliced
– 2-3 apples, peeled and sliced
– 2 tbsp olive oil
– Salt and pepper to taste
– Optional: 1/4 cup brown sugar
Instructions:
1. Preheat oven to 375°F (190°C).
2. Line a baking sheet with aluminum foil or parchment paper.
3. Place sausage links on the prepared baking sheet, leaving some space between each link.
4. In a large skillet, cook sliced onions over medium heat until caramelized and golden brown, about 20-25 minutes.
5. Add sliced apples to the skillet and cook for an additional 5 minutes, stirring occasionally.
6. Place the cooked onion-apple mixture on top of the sausage links.
7. Drizzle with olive oil and season with salt, pepper, and optional brown sugar (if using).
8. Bake in the preheated oven for 20-25 minutes or until sausage is cooked through.
Cooking Time: 20-30 minutes
Low-Carb Sausage and Cauliflower Casserole
A hearty and flavorful casserole that’s perfect for a quick weeknight dinner or a weekend brunch. This low-carb twist on the classic comfort food features sweet sausage, tender cauliflower, and a rich cheese sauce.
Ingredients:
– 1 lb sweet Italian sausage
– 2 heads of cauliflower, broken into florets
– 1 onion, diced
– 2 cloves of garlic, minced
– 1 cup grated cheddar cheese
– 1/2 cup grated Parmesan cheese
– 1/4 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. Cook sausage in a large skillet over medium-high heat, breaking up with spoon as it cooks, until browned and cooked through. Drain on paper towels.
3. In the same skillet, add onion and garlic; cook until softened. Add cauliflower and cook until tender, about 5 minutes.
4. In a separate bowl, combine cheddar and Parmesan cheese.
5. In a 9×13-inch baking dish, arrange sausage, cauliflower mixture, and cheese sauce in layers.
6. Drizzle with heavy cream and season with salt and pepper to taste.
7. Bake for 25-30 minutes or until hot and bubbly.
Cook Time: 25-30 minutes
Healthy Sausage and Spinach Stuffed Shells
Elevate the classic stuffed shell recipe with lean sausage and wilted spinach for a nutritious twist on comfort food.
Ingredients:
– 12 jumbo pasta shells
– 1 lb lean turkey sausage, casings removed
– 2 cups fresh spinach leaves
– 1 cup ricotta cheese
– 1/4 cup grated Parmesan cheese
– 1 tsp dried basil
– Salt and pepper to taste
– Olive oil for cooking
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook pasta shells according to package instructions; set aside.
3. In a large skillet, cook sausage over medium-high heat, breaking apart with a spoon until browned and fully cooked.
4. Add spinach to the skillet and wilt into the sausage mixture; season with salt, pepper, and basil.
5. In a separate bowl, combine ricotta cheese and Parmesan cheese.
6. Stuff each pasta shell with the sausage-spinach mixture, followed by the ricotta-Parmesan mixture.
7. Place stuffed shells in a baking dish, drizzle with olive oil, and cover with aluminum foil.
8. Bake for 25 minutes, then remove foil and continue baking for an additional 10-15 minutes or until golden brown.
Cooking Time: 35-40 minutes
Turkey Sausage and Avocado Breakfast Burrito
Start your day with a flavorful and nutritious breakfast burrito packed with turkey sausage, creamy avocado, and fresh veggies.
Ingredients:
– 1 lb turkey sausage, casings removed
– 2 ripe avocados, sliced
– 1 large flour tortilla
– 1/4 cup shredded cheddar cheese
– 1/2 cup sautéed bell peppers and onions (any color)
– Salt and pepper to taste
– Optional: salsa, sour cream, cilantro for topping
Instructions:
1. Preheat a non-stick skillet over medium-high heat.
2. Cook the turkey sausage, breaking it up with a spoon as it cooks, until browned and cooked through (about 5-7 minutes).
3. Meanwhile, warm the tortilla in the microwave or in the skillet for 30 seconds.
4. Assemble the burrito by placing the cooked sausage onto the tortilla, followed by sliced avocado, sautéed bell peppers and onions, and shredded cheese.
5. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the burrito into a neat package.
6. Serve immediately with optional toppings like salsa, sour cream, or cilantro.
Cooking Time: 15-20 minutes
Garlic Herb Chicken Sausage with Asparagus
This recipe brings together the flavors of garlic and herbs to create a delicious and easy-to-make chicken sausage dish, paired with tender asparagus. Perfect for a quick weeknight dinner or a weekend brunch.
Ingredients:
– 4 chicken sausages
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon dried thyme
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1 pound fresh asparagus, trimmed
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together garlic, olive oil, thyme, paprika, salt, and pepper.
3. Place the chicken sausages on a baking sheet lined with parchment paper. Brush the garlic-herb mixture evenly over the sausages.
4. Roast in the oven for 20-25 minutes or until cooked through.
5. Toss asparagus with olive oil, salt, and pepper. Spread on a separate baking sheet and roast for 12-15 minutes or until tender.
6. Serve the chicken sausages with roasted asparagus.
Cooking Time: 35-40 minutes
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