Are you looking to spice up your diet while also shedding a few pounds? Look no further! Sausages can be a delicious and convenient addition to any meal, but many traditional recipes are high in calories, fat, and sodium. However, by choosing leaner meats, vegetables, and whole grains, you can create healthy sausage recipes that will satisfy your cravings without compromising your weight loss goals.
In this article, we’ll explore 20 scrumptious and nutritious sausage recipes that use lean proteins, plenty of veggies, and wholesome grains to keep you full and fueled. From breakfast dishes to dinner staples, these recipes are perfect for anyone looking to make healthy eating a part of their daily routine. Whether you’re a seasoned cook or just starting out in the kitchen, we’ve got you covered with easy-to-follow instructions and mouthwatering photos.
So what are you waiting for? Let’s dive into the world of healthy sausage recipes and discover how this tasty protein can be a game-changer for your weight loss journey!
Turkey and Spinach Stuffed Sausage Peppers
Transform ordinary bell peppers into a flavorful and nutritious meal with this simple recipe. By stuffing them with turkey sausage, spinach, and cheese, you’ll create a deliciously savory dish that’s perfect for any occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 pound sweet Italian turkey sausage, casings removed
– 1 cup fresh spinach leaves
– 1/2 cup shredded cheddar cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large skillet, cook the turkey sausage over medium-high heat until browned, breaking it up with a spoon as it cooks.
4. Add the spinach leaves to the skillet and stir until wilted. Season with salt and pepper to taste.
5. Stuff each bell pepper with the sausage and spinach mixture, followed by shredded cheese.
6. Drizzle the tops with olive oil and cover the baking dish with aluminum foil.
7. Bake for 30-40 minutes or until the peppers are tender.
Cooking Time: 30-40 minutes
Quinoa and Chicken Sausage Skillet
A hearty one-pot wonder that combines the nutty flavor of quinoa with spicy chicken sausage, crispy bell peppers, and creamy onions. Perfect for a weeknight dinner or brunch!
Ingredients:
– 1 cup quinoa
– 2 cups water or vegetable broth
– 4 chicken sausages (such as Andouille or Italian-style)
– 1 large onion, sliced
– 2 large bell peppers (any color), sliced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh parsley or scallions for garnish
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Cook the chicken sausages until browned, about 5 minutes. Remove from skillet and set aside.
3. Add sliced onions to the skillet and cook until caramelized, stirring occasionally (about 10 minutes).
4. Add bell peppers to the skillet and cook until tender, about 5 minutes.
5. Add cooked quinoa, chicken sausages, garlic, salt, and pepper to the skillet. Stir to combine.
6. Cook for an additional 2-3 minutes or until heated through.
Cooking Time: 20-25 minutes
Healthy Sausage and Sweet Potato Hash
This hearty breakfast or brunch dish combines the savory flavor of sausage with the natural sweetness of sweet potatoes, all in a crispy hash. Perfect for a weekend morning or a quick weeknight meal.
Ingredients:
– 1 large sweet potato, peeled and diced
– 4 healthy sausages (such as chicken or turkey), sliced
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: chopped fresh herbs like parsley or thyme for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss sweet potato cubes with 1/2 tablespoon olive oil, salt, and pepper.
3. Spread the sweet potatoes on a baking sheet lined with parchment paper.
4. Roast in the preheated oven for 20-25 minutes, or until tender.
5. While sweet potatoes are roasting, cook sausages in a large skillet over medium-high heat, breaking apart with a spoon as they brown.
6. Add diced onion and minced garlic to the skillet; cook until onion is translucent.
7. Combine cooked sausage mixture with roasted sweet potatoes.
8. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 40-45 minutes
Zucchini Noodles with Lean Turkey Sausage
This recipe is a delicious and healthy twist on traditional pasta dishes, perfect for a quick weeknight meal. By using zucchini noodles and lean turkey sausage, you’ll get a boost of nutrients and flavor without sacrificing taste.
Ingredients:
– 4 medium zucchinis
– 1 pound lean turkey sausage, casings removed
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh parsley or basil for garnish
Instructions:
1. Preheat a large skillet over medium-high heat.
2. Add the turkey sausage and cook, breaking up with a spoon, until browned and cooked through (about 5-7 minutes).
3. Remove the sausage from the skillet and set aside.
4. Add the olive oil to the same skillet and sauté the minced garlic for 1 minute.
5. Spiralize the zucchinis into noodles and add them to the skillet with the garlic.
6. Cook the zucchini noodles for 2-3 minutes, or until slightly tender.
7. Return the cooked turkey sausage to the skillet and toss with the zucchini noodles.
8. Season with salt and pepper to taste.
9. Serve hot, garnished with chopped fresh parsley or basil if desired.
Cooking Time: About 15-20 minutes
Lentil and Sausage Soup with Kale
Warm up on a chilly day with this comforting and nutritious soup that combines the flavors of lentils, sausage, and kale. This recipe is perfect for a quick weeknight dinner or a weekend lunch.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 1 pound sweet Italian sausage, casings removed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, chopped
– 2 stalks celery, chopped
– 4 cups chicken broth
– 2 cups water
– 2 cups curly kale leaves
– Salt and pepper, to taste
Instructions:
1. In a large pot, cook sausage over medium-high heat, breaking up with a spoon, until browned, about 5 minutes.
2. Add olive oil, onion, garlic, carrots, and celery; cook until vegetables are tender, about 8 minutes.
3. Add lentils, chicken broth, and water. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Stir in kale leaves and season with salt and pepper. Serve hot.
Cooking Time: About 45-50 minutes
Baked Chicken Sausage with Apples and Brussels Sprouts
This recipe combines the flavors of juicy chicken sausage, tender apples, and roasted Brussels sprouts for a satisfying and healthy meal.
Ingredients:
– 4 chicken sausages (sweet or savory)
– 2 large apples, peeled and sliced
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: your favorite seasonings (e.g., paprika, garlic powder)
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. Toss the apple slices and Brussels sprouts with olive oil, salt, and pepper on the other half.
5. Roast for 25-30 minutes or until the sausage is cooked through and the vegetables are tender.
6. Serve hot, garnished with fresh thyme if desired.
Cooking Time: 25-30 minutes
Whole Wheat Pasta with Turkey Sausage and Broccoli
A comforting and nutritious dish that combines the flavors of turkey sausage, broccoli, and whole wheat pasta for a satisfying meal.
Ingredients:
– 8 oz whole wheat pasta
– 1 lb turkey sausage, sliced
– 3 cups broccoli florets
– 2 cloves garlic, minced
– 1/4 cup chicken broth
– 1 tsp dried basil
– Salt and pepper, to taste
– Grated Parmesan cheese, optional
Instructions:
1. Bring a large pot of salted water to a boil. Cook the 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, breaking apart with a spoon, until browned and cooked through.
3. Add broccoli, garlic, chicken broth, and basil to the skillet. Cook for 5 minutes, stirring occasionally, or until broccoli is tender.
4. Add the reserved pasta water to the skillet and stir to combine.
5. Combine the cooked pasta and sausage-broccoli mixture in a large serving bowl. Season with salt and pepper to taste. Top with Parmesan cheese, if desired.
Cooking Time: 20-25 minutes
Cauliflower Rice and Sausage Stir-Fry
This recipe combines the flavors of savory sausage with the comforting warmth of cauliflower rice, all in one quick and easy stir-fry. Perfect for a weeknight dinner or lunch, this dish is sure to please!
Ingredients:
– 1 head of cauliflower
– 1 lb sweet Italian sausage, casings removed
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Optional: your favorite stir-fry vegetables (e.g., bell peppers, broccoli, carrots)
Instructions:
1. Preheat a large skillet or wok over medium-high heat.
2. Add the sausage and cook until browned, breaking apart with a spoon as it cooks, about 5-7 minutes.
3. Remove the cooked sausage from the skillet and set aside.
4. In the same skillet, add the cauliflower and garlic and stir-fry for 3-4 minutes, or until the cauliflower is tender but still crisp.
5. Add the cooked sausage back into the skillet and combine with the cauliflower rice.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with your favorite stir-fry vegetables if desired.
Cooking Time: 15-20 minutes
Greek Yogurt Biscuits with Turkey Sausage Gravy
These buttery biscuits are infused with the tanginess of Greek yogurt, making them a delightful accompaniment to a rich and savory turkey sausage gravy.
Ingredients:
– 1 1/2 cups all-purpose flour
– 3 tablespoons Greek yogurt
– 1/4 cup cold unsalted butter, cut into small pieces
– 1/2 teaspoon salt
– 1/4 teaspoon baking powder
Instructions:
1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a large bowl, whisk together flour, yogurt, and salt until combined. Add butter and use a pastry blender or your fingers to work it into the mixture until coarse crumbs form.
3. Roll out dough on a floured surface to about 1 inch thickness. Cut into desired shapes (e.g., squares or rounds).
4. Place biscuits on prepared baking sheet, leaving about 1 inch of space between each.
5. Bake for 15-20 minutes, or until golden brown.
Turkey Sausage Gravy:
– Cook turkey sausage according to package instructions. Remove from heat and whisk in 2 tablespoons all-purpose flour to thicken.
– Serve warm over biscuits.
Cooking Time: 15-20 minutes
Healthy Sausage and Egg White Breakfast Muffins
These Healthy Sausage and Egg White Breakfast Muffins are the perfect solution for busy mornings. Made with wholesome ingredients, these muffins combine the flavors of sausage, eggs, and cheese in a convenient and nutritious package.
Ingredients:
– 1 pound turkey sausage, casings removed
– 6 large egg whites
– 1/2 cup whole wheat flour
– 1/4 cup rolled oats
– 1/4 cup shredded cheddar cheese
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large skillet, cook the sausage over medium-high heat, breaking it up with a spoon, until browned and cooked through.
3. In a bowl, whisk together egg whites, flour, oats, cheese, salt, and pepper.
4. Add the cooked sausage to the bowl and stir until well combined.
5. Divide the mixture evenly among the muffin cups. Drizzle with olive oil.
6. Bake for 18-20 minutes or until the muffins are golden brown.
Cooking Time: 18-20 minutes
Spicy Black Bean and Sausage Stuffed Peppers
This recipe combines the flavors of spicy black beans, savory sausage, and sweet bell peppers for a delicious and satisfying meal. Perfect for a weeknight dinner or a weekend gathering.
Ingredients:
– 4 large bell peppers, any color
– 1 lb sweet Italian sausage, casings removed
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tsp ground cumin
– 1/2 tsp smoked paprika
– Salt and pepper to taste
– Shredded cheese (optional)
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 onion, garlic, cumin, smoked paprika, salt, and pepper to the skillet. Cook until the onion is translucent.
5. Stir in black beans. Stuff each bell pepper with the sausage mixture.
6. Cover the baking dish with aluminum foil and bake for 30 minutes.
7. Remove the foil and top with shredded cheese (if using). Return to oven and bake for an additional 10-15 minutes, until the peppers are tender.
Cooking Time: 40-45 minutes
Grilled Chicken Sausage with Mango Salsa
Elevate your outdoor gatherings with this flavorful and refreshing recipe that combines smoky grilled chicken sausage with a sweet and tangy mango salsa. Perfect for summer BBQs or potlucks, this dish is sure to please!
Ingredients:
– 4 chicken sausages
– 1 ripe mango, diced
– 1/2 red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 1 lime, juiced
– 2 cloves of garlic, minced
– Salt and pepper to taste
– Cooking oil or spray for grilling
Instructions:
1. Preheat grill to medium-high heat.
2. Grill chicken sausages for 5-7 minutes per side, or until cooked through.
3. Meanwhile, combine mango, red onion, jalapeño, lime juice, and garlic in a bowl.
4. Stir well to combine.
5. Serve grilled chicken sausage with mango salsa spooned on top.
Cooking Time: 12-15 minutes
Low-Carb Sausage and Cabbage Skillet
A hearty and flavorful one-pot meal that’s perfect for a quick weeknight dinner. This recipe combines juicy sausage, tender cabbage, and savory spices for a deliciously low-carb meal.
Ingredients:
– 1 lb sweet Italian sausage, casings removed
– 1 medium head of cabbage, thinly sliced
– 2 cloves of garlic, minced
– 1/4 cup chicken broth
– 1 tsp caraway seeds
– Salt and pepper to taste
– 2 tbsp butter or ghee
Instructions:
1. Cook the sausage in a large skillet over medium-high heat, breaking it up with a spoon as it cooks, until browned and cooked through.
2. Remove the sausage from the skillet and set aside.
3. Add the sliced cabbage to the skillet and cook until it starts to soften, about 5 minutes.
4. Add the garlic, chicken broth, caraway seeds, salt, and pepper to the skillet. Stir to combine.
5. Return the cooked sausage to the skillet and stir to coat with the cabbage mixture.
6. Serve hot, garnished with chopped fresh parsley if desired.
Cooking Time: 20-25 minutes
Healthy Sausage and Mushroom Stuffed Acorn Squash
Enjoy the perfect fall-inspired dish with this healthy recipe, combining tender acorn squash with flavorful sausage and mushrooms. This hearty meal is sure to become a new favorite.
Ingredients:
– 2 medium-sized acorn squash
– 1 lb sweet Italian sausage, casings removed
– 1 large onion, chopped
– 2 cups mixed mushrooms (such as cremini, shiitake, and button), sliced
– 2 cloves garlic, minced
– 1 tsp dried thyme
– Salt and pepper to taste
– 1 tbsp olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the acorn squash in half lengthwise and scoop out seeds.
3. In a large skillet, cook sausage over medium-high heat until browned, breaking up with spoon as it cooks.
4. Add onion, mushrooms, garlic, thyme, salt, and pepper to skillet. Cook until vegetables are tender, about 5 minutes.
5. Stuff each squash half with the sausage and mushroom mixture.
6. Place stuffed squash on a baking sheet lined with parchment paper and drizzle with olive oil.
7. Roast in preheated oven for 30-40 minutes, or until squash is tender.
Cooking Time: 30-40 minutes
Avocado and Turkey Sausage Breakfast Burrito
Start your day with a flavorful twist on the classic breakfast burrito! This recipe combines creamy avocado, savory turkey sausage, and scrambled eggs wrapped in a warm flour tortilla.
Ingredients:
– 1 ripe avocado, diced
– 2 turkey sausages, cooked and sliced
– 2 large eggs
– 1/4 cup shredded cheddar cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 large flour tortilla
Instructions:
1. Scramble the eggs in a bowl and set aside.
2. Heat the olive oil in a non-stick skillet over medium-high heat. Add the sliced turkey sausage and cook until browned, about 5 minutes.
3. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Assemble the burrito by spreading scrambled eggs on half of the tortilla, followed by diced avocado, cooked turkey sausage, and shredded cheese (if using).
5. Fold the tortilla in half to enclose the filling.
Cooking Time: 15 minutes
Quinoa-Stuffed Bell Peppers with Lean Sausage
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines lean sausage, quinoa, and roasted bell peppers for a delicious and satisfying meal.
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1 pound lean sausage (such as chicken or turkey), casings removed
– 1 cup cooked quinoa
– 1/2 cup chopped onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Optional: shredded cheddar cheese for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook quinoa according to package instructions.
3. In a large skillet, cook sausage over medium-high heat until browned, breaking into small pieces as it cooks.
4. Add chopped onion and minced garlic to the skillet and cook until onion is translucent.
5. Stuff each bell pepper with the sausage mixture, followed by cooked quinoa.
6. Place peppers in a baking dish and drizzle with olive oil.
7. Bake for 25-30 minutes or until peppers are tender.
Cooking Time: 25-30 minutes
Healthy Sausage and Spinach Frittata
Start your day with a nutritious breakfast that’s both flavorful and filling! This recipe combines the savory goodness of sausage with the nutritional benefits of spinach, all wrapped up in a delicious omelette.
Ingredients:
– 6 eggs
– 1/2 cup chopped fresh spinach
– 2 slices of cooked sausage (such as turkey or chicken), crumbled
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup shredded cheddar cheese
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, whisk together eggs and a pinch of salt.
3. Heat the olive oil in a 9-inch (23cm) non-stick skillet over medium-high heat.
4. Add the crumbled sausage and cook until browned, about 2-3 minutes.
5. Pour in the egg mixture and cook until edges start to set, about 2 minutes.
6. Sprinkle spinach and cheese (if using) on half of the omelette.
7. Use a spatula to gently fold the other half over the filling.
8. Transfer skillet to oven and bake for 10-12 minutes or until eggs are cooked through.
Cooking Time: 15-17 minutes
Roasted Vegetable and Sausage Sheet Pan Dinner
This hearty sheet pan dinner is a perfect blend of flavors and textures, featuring juicy sausage, tender vegetables, and crispy potatoes. With minimal prep work and cooking time, this recipe makes for a quick and satisfying meal.
Ingredients:
– 1 lb sweet Italian sausage, casings removed
– 2 large red bell peppers, seeded and sliced
– 2 large yellow bell peppers, seeded and sliced
– 2 large zucchinis, sliced
– 2 large red potatoes, peeled and cubed
– 2 tbsp olive oil
– Salt and pepper to taste
– Optional: your choice of herbs (such as thyme, rosemary, or oregano)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Line a large sheet pan with parchment paper.
3. Place sausage on one half of the pan, leaving space for vegetables.
4. Arrange bell peppers and zucchinis around the sausage.
5. Toss potatoes with olive oil, salt, and pepper; spread them out on the other half of the pan.
6. Roast in preheated oven for 35-40 minutes or until sausage is cooked through and vegetables are tender.
7. Serve hot, garnished with your choice of herbs if desired.
Cooking Time: 35-40 minutes
Chickpea and Sausage Stew with Turmeric
This flavorful stew combines the warmth of turmeric with the comfort of chickpeas and sausage, perfect for a cozy dinner. With its rich aroma and satisfying texture, this recipe is sure to become a family favorite.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 1 pound sweet Italian sausage, casings removed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric powder
– 1 can diced tomatoes (14.5 oz)
– 4 cups vegetable broth
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. In a large pot, cook the sausage over medium-high heat, breaking it up with a spoon as it cooks, until browned.
2. Add onions and garlic; cook until onions are translucent.
3. Stir in cumin, turmeric, and diced tomatoes. Cook for 1 minute.
4. Add chickpeas, broth, salt, and pepper. Bring to a boil, then simmer for 20-25 minutes or until the flavors have melded together.
5. Serve hot, garnished with parsley or cilantro if desired.
Cooking Time: 25-30 minutes
Healthy Sausage and Kale Soup with White Beans
This comforting soup is a perfect blend of protein-rich sausage, nutritious kale, and creamy white beans, all simmered together in a flavorful broth. A delicious and satisfying meal for any time of the year.
Ingredients:
– 1 pound sweet Italian sausage, casings removed
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups kale, stems removed and chopped
– 1 can (15 ounces) cannellini beans, drained and rinsed
– 4 cups chicken broth
– 1/2 cup water
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. Heat the olive oil in a large pot over medium-high heat. Add the sausage and cook, breaking up with a spoon, until browned, about 5 minutes.
2. Add the onion and garlic; cook until the onion is translucent, about 3 minutes.
3. Add the kale, beans, broth, and water. Bring to a boil, then reduce the heat and simmer, covered, for 20-25 minutes or until the kale is tender.
4. Season with salt and pepper to taste. Serve hot.
Cooking Time: 30-35 minutes
Summary
Get ready to spice up your weight loss journey with these 20 delicious healthy sausage recipes! From stuffed peppers to skillet dinners, we’ve got you covered. Say goodbye to bland and hello to flavorful meals that’ll help you reach your goals. With lean turkey sausages, quinoa, lentils, and more, these recipes are not only tasty but also packed with nutrients. Whether you’re in the mood for a hearty breakfast, a quick lunch, or a satisfying dinner, we’ve got the perfect recipe for you.
