When it comes to adding flavor to your meals, few ingredients are as versatile or satisfying as Italian sausage. With its rich, meaty taste and crispy texture, it’s a staple in many cuisines around the world. But what makes Italian sausage truly special is that it can be used in a wide range of dishes – from classic pasta sauces to hearty stews, soups, and skillet meals. And with its relatively low fat content compared to other types of sausage, it’s also a great choice for those looking to keep their meals healthy.
In this article, we’ll explore 20 delicious and healthy Italian sausage recipes that showcase its versatility and flavor. From quick and easy one-pot meals to more substantial dishes perfect for family gatherings or meal prep, these recipes are sure to inspire you to get cooking with Italian sausage.
Healthy Italian Sausage and Veggie Skillet
Enjoy a flavorful and nutritious meal with this one-pan wonder! This recipe combines juicy Italian sausage with colorful vegetables, all cooked to perfection in a single skillet.
Ingredients:
– 1 lb Italian sausage, casings removed
– 1 large onion, sliced
– 2 cloves garlic, minced
– 1 red bell pepper, sliced
– 1 yellow bell pepper, sliced
– 1 can (14.5 oz) diced tomatoes
– 1 tsp dried oregano
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat a large oven-safe skillet over medium-high heat.
2. Add the sausage and cook until browned, breaking apart with a spoon as needed, about 5 minutes.
3. Remove the sausage from the skillet and set aside.
4. Add the onion, garlic, red bell pepper, and yellow bell pepper to the skillet. Cook until the vegetables are tender, about 10 minutes.
5. Stir in the diced tomatoes, oregano, salt, and pepper. Return the sausage to the skillet and stir to combine.
6. Transfer the skillet to the oven and bake at 375°F (190°C) for 15-20 minutes or until the sausage is cooked through.
Cooking Time: 30-40 minutes
Whole Wheat Pasta with Italian Sausage and Spinach
A classic combination of flavors and textures, this recipe is perfect for a quick weeknight dinner.
Ingredients:
– 8 oz whole wheat pasta
– 1 lb Italian sausage, casings removed
– 2 cloves garlic, minced
– 1 cup fresh spinach leaves
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– 1 tbsp olive oil
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 Italian sausage over medium-high heat, breaking apart with a spoon, until browned and cooked through.
3. Add the garlic to the skillet and cook for 1 minute.
4. Add the spinach leaves to the skillet and cook until wilted. Season with salt and pepper to taste.
5. Combine the cooked pasta, Italian sausage mixture, and reserved pasta water in a large serving bowl. Toss until the pasta is well coated.
6. Sprinkle with chopped parsley and serve hot.
Cooking Time: 20-25 minutes
Quinoa-Stuffed Bell Peppers with Italian Sausage
Add some Mediterranean flair to your dinner routine with this flavorful quinoa-stuffed bell pepper recipe, featuring sweet and savory Italian sausage. This hearty dish is perfect for a weeknight meal or special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked quinoa
– 1 lb Italian sausage, casings removed
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– 1/4 cup shredded mozzarella cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cook quinoa according to package instructions.
3. Stuff each bell pepper with cooked quinoa, Italian sausage, chopped onion, garlic, and oregano. Season with salt and pepper.
4. Place stuffed peppers in a baking dish and cover with foil.
5. Bake for 30 minutes. Remove foil and top with mozzarella cheese (if using).
6. Return to oven and bake for an additional 10-15 minutes, or until bell peppers are tender.
Cooking Time: 40-45 minutes
Slow Cooker Italian Sausage and White Bean Soup
Warm up with this comforting and flavorful soup, perfect for a chilly day or a quick weeknight meal. This slow cooker recipe combines sweet Italian sausage, creamy cannellini beans, and aromatic vegetables in a rich chicken broth.
Ingredients:
– 1 lb Italian sausage, casings removed
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, chopped
– 2 celery stalks, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) cannellini beans, drained and rinsed
– 4 cups chicken broth
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Add sausage, onion, garlic, carrots, celery, and diced tomatoes to the slow cooker.
2. Cook on Low for 6-8 hours or High for 3-4 hours.
3. Stir in cannellini beans and chicken broth.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 6-8 hours (Low) or 3-4 hours (High)
Zucchini Noodles with Italian Sausage and Marinara
Experience the flavors of Italy with this quick and easy recipe that combines zucchini noodles, Italian sausage, and marinara sauce.
Ingredients:
– 1 lb Italian sausage, casings removed
– 2 medium zucchinis
– 1 jar marinara sauce (16 oz)
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh basil leaves for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook Italian sausage in a large skillet over medium-high heat, breaking it up with a spoon as it cooks, until browned and cooked through.
3. While the sausage is cooking, spiralize the zucchinis into noodles.
4. In a separate pan, heat the marinara sauce over medium-low heat.
5. Add the cooked Italian sausage to the marinara sauce and stir to combine.
6. Add the zucchini noodles to the sausage mixture and toss to combine.
7. Season with salt and pepper to taste.
8. Sprinkle Parmesan cheese on top and garnish with fresh basil leaves.
Cooking Time: 20-25 minutes
Baked Italian Sausage with Roasted Vegetables
A hearty and flavorful recipe that combines the richness of Italian sausage with the natural sweetness of roasted vegetables, perfect for a quick and satisfying meal.
Ingredients:
– 4 Italian sausages
– 1 large red bell pepper, seeded and sliced
– 1 large yellow bell pepper, seeded and sliced
– 2 medium zucchinis, sliced
– 2 cloves of garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: your favorite herbs (such as oregano or thyme)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the Italian sausages on the prepared baking sheet, leaving some space between each sausage.
4. Toss the sliced bell peppers and zucchinis with olive oil, salt, and pepper; spread them around the sausages.
5. Roast in the preheated oven for 25-30 minutes or until the vegetables are tender and lightly browned, and the sausages are cooked through.
6. Remove from the oven and sprinkle with minced garlic and your favorite herbs (if using).
7. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Healthy Italian Sausage and Kale Soup
This hearty soup is a perfect blend of flavors and nutrients, featuring Italian sausage, kale, and aromatic spices. This comforting recipe is ready in under 30 minutes, making it an ideal weeknight meal.
Ingredients:
– 1 lb Italian sausage (sweet or hot), casings removed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups chicken broth
– 2 cups kale leaves, stems removed and chopped
– 1 can (14.5 oz) diced tomatoes
– Salt and pepper, to taste
– Optional: 1/4 cup grated Parmesan cheese for serving
Instructions:
1. Heat oil in a large pot over medium-high heat.
2. Cook sausage, breaking up with spoon, until browned, about 5 minutes.
3. Add onion and garlic; cook until softened, about 3-4 minutes.
4. Pour in broth, diced tomatoes, and kale. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until kale is tender.
5. Season with salt and pepper to taste.
6. Serve hot, topped with Parmesan cheese if desired.
Cooking Time: 25-30 minutes
Italian Sausage Stuffed Portobello Mushrooms
Transform ordinary mushrooms into an extraordinary dish with this mouthwatering recipe! Italian sausage and creamy cheese elevate the humble portobello to new heights.
Ingredients:
– 4 large portobello mushrooms, stems removed
– 1 lb Italian sausage, casings removed
– 2 cloves garlic, minced
– 1/2 cup breadcrumbs
– 1/2 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a skillet, cook the Italian sausage over medium-high heat, breaking it apart with a spoon, until browned and cooked through.
3. Remove from heat and stir in minced garlic.
4. Stuff each mushroom cap with the sausage mixture, dividing it evenly among the four mushrooms.
5. Sprinkle breadcrumbs and Parmesan cheese on top of each mushroom.
6. Drizzle olive oil over the mushrooms and season with salt and pepper.
7. Bake for 15-20 minutes or until the cheese is melted and bubbly.
Cooking Time: 15-20 minutes
Lentil and Italian Sausage Stew
Hearty and flavorful, this stew combines the comforting warmth of lentils with the savory richness of Italian sausage. Perfect for a cozy dinner or a quick meal prep option.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 1 lb Italian sausage, sliced
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large pot over medium-high heat.
2. Add the sausage and cook until browned, about 3-4 minutes. Remove from pot.
3. Add the onion and garlic; cook until softened, about 5 minutes.
4. Add the lentils, diced tomatoes, vegetable broth, salt, and pepper. Stir to combine.
5. Return the sausage to the pot and simmer, covered, for 30-40 minutes or until lentils are tender.
6. Taste and adjust seasoning as needed. Garnish with chopped parsley if desired.
Cooking Time: 45-50 minutes
Grilled Italian Sausage with Peppers and Onions
A classic summer dish that’s perfect for a backyard BBQ or a quick weeknight dinner, this recipe combines the flavors of Italian sausage, sweet peppers, and caramelized onions on the grill.
Ingredients:
– 4 Italian sausages (sweet or hot)
– 2 large bell peppers (any color), sliced
– 1 large onion, sliced
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: your favorite pasta or crusty bread for serving
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, garlic, salt, and pepper.
3. Brush the mixture onto both sides of the sausages and peppers.
4. Grill sausages for 5-7 minutes per side, or until browned and cooked through.
5. Meanwhile, grill the peppers and onions for 10-12 minutes, or until tender and lightly charred.
6. Serve sausages with grilled peppers and onions on top.
Cooking Time: 20-25 minutes
Healthy Italian Sausage and Egg Breakfast Casserole
Start your day off right with a hearty and healthy Italian sausage and egg breakfast casserole that’s perfect for a crowd.
Ingredients:
– 1 pound Italian sausage, casings removed
– 4 large eggs
– 1 cup frozen spinach, thawed and drained
– 1/2 cup shredded mozzarella cheese
– 1/4 cup grated Parmesan cheese
– 1/2 cup whole wheat breadcrumbs
– Salt and pepper to taste
– Cooking spray or olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook Italian sausage in a large skillet over medium-high heat, breaking up with spoon as it cooks, until browned and cooked through.
3. In a separate bowl, whisk together eggs and a pinch of salt and pepper.
4. In a greased 9×13-inch baking dish, arrange half of the cooked Italian sausage in the bottom of the dish.
5. Top with half of the egg mixture, followed by half of the spinach, mozzarella cheese, and Parmesan cheese.
6. Repeat layers, finishing with the remaining cheese on top.
7. Sprinkle whole wheat breadcrumbs over the top.
8. Bake for 35-40 minutes or until eggs are set and top is golden brown.
Cooking Time: 35-40 minutes
Cauliflower Rice with Italian Sausage and Tomatoes
This recipe combines the comfort of Italian sausage with the nutritional benefits of cauliflower rice, all wrapped up in a flavorful and satisfying dish. Perfect for a quick weeknight dinner or a weekend brunch.
Ingredients:
– 1 head of cauliflower
– 1 lb Italian sausage, casings removed
– 2 medium tomatoes, diced
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pulse cauliflower in a food processor until it resembles rice.
3. Cook Italian sausage in a large skillet over medium-high heat, breaking up with a spoon as it cooks, until browned and cooked through.
4. Add diced tomatoes, garlic, and olive oil to the skillet. Cook for 5 minutes or until tomatoes release their juices.
5. Add cauliflower “rice” to the skillet and stir to combine. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Italian Sausage and Chickpea Stir-Fry
This recipe combines the spicy kick of Italian sausage with the creamy texture of chickpeas, all wrapped up in a savory stir-fry. Perfect for a weeknight dinner or a quick lunch.
Ingredients:
– 1 lb Italian sausage, casings removed
– 1 can (14.5 oz) chickpeas, drained and rinsed
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 onion, sliced
– 2 bell peppers (any color), sliced
– 1 teaspoon dried oregano
– Salt and pepper to taste
Instructions:
1. Cook the sausage in a large skillet over medium-high heat, breaking it up with a spoon, until browned and cooked through.
2. Remove the sausage from the skillet and set aside. Leave any drippings in the pan.
3. Add the olive oil, garlic, onion, and bell peppers to the skillet. Cook until the vegetables are tender, about 5 minutes.
4. Stir in the chickpeas, oregano, salt, and pepper.
5. Return the sausage to the skillet and stir to combine.
6. Serve hot over rice or with crusty bread.
Cooking Time: 15-20 minutes
Spaghetti Squash with Italian Sausage and Pesto
Transform the flavors of Italy into a comforting autumnal dish by combining spaghetti squash, savory Italian sausage, and creamy pesto. This recipe is perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 large spaghetti squash (about 2 lbs)
– 4 Italian sausages (sweet or hot), casings removed
– 1/4 cup pesto
– 1 tablespoon olive oil
– 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. In a large skillet, cook the Italian sausages over medium-high heat until browned, about 5 minutes.
4. Add the olive oil, salt, and pepper to the skillet; stir to combine.
5. Place the squash halves on a baking sheet, cut side up. Spoon the sausage mixture evenly over each half.
6. Drizzle with pesto and sprinkle with Parmesan cheese (if using).
7. Bake for 30-40 minutes or until the squash is tender and the filling is heated through.
Cooking Time: 30-40 minutes
Healthy Italian Sausage and Broccoli Rabe Pasta
This recipe combines the flavors of Italy with a boost of nutrients from broccoli rabe, a slightly bitter leafy green. This dish is quick to prepare and packed with protein, fiber, and vitamins.
Ingredients:
– 1 lb whole wheat pasta
– 2 Italian sausages (sweet or hot), casings removed
– 4 cups broccoli rabe, chopped
– 2 cloves garlic, minced
– 1/4 cup chicken broth
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook pasta according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, cook sausages over medium-high heat, breaking up with a spoon as they cook, until browned and cooked through.
3. Add garlic and broccoli rabe to the skillet; cook until greens are wilted, about 3-4 minutes.
4. Stir in chicken broth and reserved pasta water. Simmer for 2 minutes.
5. Combine cooked pasta, sausage mixture, and Parmesan cheese. Season with salt and pepper to taste.
6. Garnish with chopped parsley if desired.
Cooking Time: 20-25 minutes
Italian Sausage and Sweet Potato Hash
A hearty and flavorful breakfast or brunch option, this Italian sausage and sweet potato hash is a delicious twist on traditional hash browns. With the added spice of Italian sausage and the natural sweetness of roasted sweet potatoes, this recipe is sure to become a favorite.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 lb Italian sausage, casings removed
– 1 onion, diced
– 2 cloves garlic, minced
– 2 tbsp olive oil
– Salt and pepper, to taste
– Optional: chopped fresh parsley or chives for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1 tbsp olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. Cook Italian sausage in a large skillet over medium-high heat, breaking apart with a spoon as it cooks, until browned and cooked through.
4. Add onion and garlic to the skillet; cook until the onion is translucent.
5. Combine roasted sweet potatoes, Italian sausage mixture, and any desired garnishes (such as parsley or chives). Serve hot.
Cooking Time: 30-35 minutes
Stuffed Acorn Squash with Italian Sausage and Quinoa
This autumnal twist on traditional stuffed squash combines the natural sweetness of acorn squash with savory Italian sausage and nutty quinoa. Perfect for a cozy dinner or special occasion.
Ingredients:
– 2 medium acorn squashes (about 1 lb each)
– 1 lb Italian sausage, casings removed
– 1 cup cooked quinoa
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1/4 cup grated Parmesan cheese
– 1 tsp dried sage
– Salt and pepper to taste
– Olive oil for cooking
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the squashes in half lengthwise and scoop out seeds.
3. Cook Italian sausage in a skillet over medium-high heat, breaking apart with a spoon, until browned, about 5 minutes.
4. In a large bowl, combine cooked quinoa, chopped onion, minced garlic, Parmesan cheese, dried sage, salt, and pepper.
5. Stuff each squash half with the quinoa mixture and top with Italian sausage.
6. Place squashes on a baking sheet lined with parchment paper and drizzle with olive oil.
7. Bake for 45-50 minutes or until the squash is tender and filling is heated through.
Cooking Time: 45-50 minutes
Healthy Italian Sausage and Cabbage Stir-Fry
This recipe is a twist on the classic combination of sausage and cabbage, with a Mediterranean flair that adds flavor without adding excess calories. Perfect for a quick weeknight dinner or as a nutritious lunch option.
Ingredients:
– 1 lb chicken Italian sausage, casings removed
– 1 medium head of cabbage, thinly sliced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Optional: 1/4 cup chopped fresh parsley
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the sausage and cook, breaking up with a spoon, until browned, about 5 minutes.
3. Add the garlic and cook for 1 minute.
4. Add the cabbage and cook, stirring occasionally, until tender, about 5-7 minutes.
5. Season with salt, pepper, and oregano to taste.
6. Garnish with parsley if desired.
Cooking Time: 15-20 minutes
Italian Sausage and Butternut Squash Soup
This soup is a flavorful combination of tender sausage, sweet butternut squash, and aromatic spices that will warm your belly on a chilly day.
Ingredients:
– 1 lb Italian sausage, casings removed
– 2 medium butternut squash (about 3 lbs), peeled and cubed
– 4 cups chicken broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon dried sage
– Salt and pepper, to taste
– 1 tablespoon olive oil
Instructions:
1. Heat the olive oil in a large pot over medium-high heat.
2. Add the Italian sausage and cook, breaking up with a spoon, until browned, about 5 minutes.
3. Add the chopped onion and minced garlic; cook until the onion is translucent, about 3-4 minutes.
4. Add the cubed butternut squash, chicken broth, dried sage, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the squash is tender.
5. Use an immersion blender (or transfer to a blender) to puree the soup until smooth.
Cooking Time: 30-40 minutes
One-Pan Italian Sausage with Brussels Sprouts and Apples
This hearty one-pan dish combines the flavors of Italy with the sweetness of apples and the earthiness of Brussels sprouts. Perfect for a weeknight dinner or special occasion, this recipe is easy to make and packed with nutrients.
Ingredients:
– 1 lb Italian sausage, casings removed
– 2 tablespoons olive oil
– 1 large onion, chopped
– 3 cups Brussels sprouts, trimmed and halved
– 1 large apple, peeled and diced
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Heat olive oil in a large skillet over medium-high heat.
3. Add sausage and cook, breaking up with spoon, until browned, about 5 minutes.
4. Add onion, Brussels sprouts, apple, garlic, and thyme. Cook, stirring occasionally, until vegetables are tender, about 20-25 minutes.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped fresh parsley if desired.
Cooking Time: 35-40 minutes
Summary
Discover the flavor of Italy with these 20 delicious and healthy recipes featuring Italian sausage! From hearty stews to quick weeknight dinners, there’s something for everyone. Try making a Healthy Italian Sausage and Veggie Skillet or Whole Wheat Pasta with Italian Sausage and Spinach. Or, get creative with Quinoa-Stuffed Bell Peppers or Stuffed Acorn Squash with Italian Sausage and Quinoa. Whether you’re in the mood for comfort food or something lighter, these recipes will satisfy your cravings while keeping you healthy and happy.