Subscribe & Save 10%
Free Shipping & Returns

10 of the Best Italian Sausage Recipes I’ve Ever Seen

If you’re like most of us fitness folk, you eat a lot of lean protein like chicken, fish, and low-fat beef.

As much as you may like sausage, it doesn’t make the cut because it’s just way too fatty.

This is fine if you’re following a high-fat diet, but if you’re not, well, tough luck.

Or is there actually a way to make it work?

Well, as you’ll see with these recipes, you can make meals with sausage that are also “diet friendly.”

For example, you can include small amounts of sausage to add a lot of flavor (but not a lot of calories) to various dishes like pasta, vegetables, and other proteins.

Italian sausage works particularly well for this because it’s more heavily flavored than most other kinds. You can also choose from pork, turkey, chicken, or beef Italian sausages, depending on what you’re in the mood for.

So, if you want a fast and filling “go-to” meal that you can make in batches, try the Herby Lentil & Sausage Soup. If you’re in the mood for a traditional Italian dish, the Rigatoni with Sausage & Peas in Vodka Sauce is more your thing. And if you want a simple “meat and potatoes” kind of dinner, you’ll like the Italian Sausage Skillet with Vegetables.

Enjoy!

Rigatoni with Sausage & Peas in Vodka Sauce

Picture courtesy of Cooking with Nonna

This is a great standby recipe no matter how you make it. It’ll be easier if you use a jar of vodka tomato sauce. But you can cook it the traditional way with from-scratch sauce and even homemade Italian sausage. There’s a real Italian grandma’s recipe for sausage on the same site. To really get Cooking with Nonna, pick up the cookbook for over 100 more classic Italian recipes like sausage and peppers, stuffed shells, and of course spaghetti with meatballs.

Serves 6

Ingredients

2 Tbsp. extra-virgin olive oil

1 small onion, diced 1/4”

1 lb. sweet Italian sausage, casing removing

1 clove garlic, minced

1/2 cup vodka

1 large can (28 oz.) crushed tomatoes

1/2 tsp. salt

1 bag (10 oz.) frozen peas, thawed

1 cup heavy cream

1 lb. rigatoni pasta

2 Tbsp. grated Parmesan

2 Tbsp. grated Pecorino Romano cheese

Nutrition Facts (per Serving)

Calories: 594

Protein: 28 grams

Carbs: 62 grams

Fat: 22 grams

Get the Recipe

Broccoli Rabe & Turkey Sausage Lasagne

ground-italian-sausage-recipe

Picture courtesy of EatingWell

This is like a gourmet version of spinach and sausage lasagna. Yet as much as it seems fancier, it’s also more nutritious. You can make it even leaner by opting for fat-free ricotta. This easy Italian recipe also simplifies the process of cooking marinara sauce from scratch. After the broccoli rabe is wilted, the crushed tomatoes and other ingredients can be added to the same pot. Then the sauce is layered into the lasagna and baked to perfection.

Serves 8

Ingredients

1 lb. Italian turkey sausage, hot or sweet, casings removed

1 medium onion, finely chopped

1/4 cup chopped garlic

12 cups chopped broccoli rabe, tough stems removed

1/2 cup water

1/2 cup red wine

1 Tbsp. Italian seasoning

1 large can (28 oz.) crushed tomatoes

1 can (14 oz.) no-salt-added diced tomatoes

1/4 cup chopped Kalamata olives

1 Tbsp. capers, rinsed

1 container (15 oz.) ricotta cheese

1/2 cup (about 2 oz.) grated Parmesan

1 tsp. freshly ground black pepper

12 whole-wheat lasagna noodles (1 box), divided

1 cup (about 4 oz.) shredded part-skim mozzarella, divided

Nutrition Facts (per Serving)

Calories: 386

Protein: 29 grams

Carbs: 34 grams

Fat: 15 grams

Get the Recipe

Herby Lentil & Sausage Soup

ground-sweet-italian-sausage-recipes

Picture courtesy of Cooking Light

This hearty soup pairs together two awesome kinds of protein. Start by browning either chicken, turkey, or pork Italian sausage in a heavy stockpot. Then instead of pasta or beans, this Italian soup uses lentils which add plant-based protein. Altogether it makes a delicious and super filling low-calorie meal.

Serves 8

Ingredients

2 Tbsp. extra-virgin olive oil

1 1/2 cup chopped yellow onion

1 cup chopped carrot

2/3 cup chopped celery

8 oz. sweet pork Italian sausage, casings removed

6 cups unsalted chicken stock

1 1/2 cups dried brown lentils

6 sprigs fresh thyme

3 bay leaves

1/2 cup chopped fresh parsley

1 tsp. salt

1 tsp. freshly ground black pepper

9 oz. fresh baby spinach

Nutrition Facts (per Serving)

Calories: 303

Protein: 18 grams

Carbs: 30 grams

Fat: 13 grams

Get the Recipe

Spicy Sausage & Spinach Skillet Pasta

italian-sausage-pasta-recipes

Picture courtesy of Simple Healthy Kitchen

Instead of cooking pasta in a separate pot of boiling water, you can simmer it in the same pan as your protein. This healthy pasta recipe can be made in a single skillet. Once the hot Italian sausage is browned in a large skillet, add pasta sauce, diced tomatoes, and chicken broth so the noodles can cook in the pan with the lid on. Stir in cheese and spinach at the end, and serve.

Serves 4

Ingredients

12 oz. hot Italian chicken sausage, casing removed

1/4 cup green onions, chopped

1 1/2 cups chicken broth

1 cup diced tomatoes

1 cup Rotel (or more diced tomatoes)

1/2 cup low-fat milk

8 oz. rotini pasta

1 cup (about 4 oz.) shredded mozzarella

1 cup fresh spinach

Nutrition Facts (per Serving)

Calories: 440

Protein: 32 grams

Carbs: 39 grams

Fat: 17 grams

Get the Recipe

Italian Sausage Skillet with Vegetables

recipe-using-hot-italian-sausage

Picture courtesy of Well Plated

You don’t need much more than Italian sausage and fresh veggies to make a nutrient-dense meal. The prep might take a while since there are multiple things to chop, but it’s all easy work without any special knife skills required. Once it’s all ready to go, the veggies are roasted in the skillet over low heat, and then the sausage can be cooked in the same pan.

Serves 4

Ingredients

3/4 lb. baby red potatoes, quartered

3 carrots, peeled and cut into 1/2” pieces

1 Tbsp. extra-virgin olive oil

1/2 tsp. freshly ground black pepper, divided

4 sweet or spicy Italian sausage links (about 1 lb.), sliced

1 tsp. ground oregano

8 oz. baby bella mushrooms, quartered

3 cloves garlic, minced

1/2 small bunch green onions, chopped and divided

1 pint whole grape tomatoes

1 cup peas, fresh or frozen

Nutrition Facts (per Serving)

Calories: 223

Protein: 12 grams

Carbs: 31 grams

Fat: 7 grams

Get the Recipe

Cheesy Sausage Quiche

baked-italian-sausage-recipe

Picture courtesy of Sally’s Baking Addiction

How can quiche with sausage and cheese only have 140 calories per slice? This one is crustless, so there’s no extra fat or carbs holding the healthy filling together. It’s just eggs, milk, some veggies, and most importantly that tasty Italian sausage to add protein and flavor.

Serves 6

Ingredients

3 large eggs

3 egg whites

3/4 cup milk

3/4 tsp. salt

1/4 tsp. freshly ground black pepper

2/3 cup shredded cheddar (or another cheese)

6 oz. Italian sausage, cooked

1/4 cup yellow onion, diced

1 large green bell pepper, diced

1 clove garlic, roasted and chopped

2 Tbsp. grated Parmesan

Nutrition Facts (per Serving)

Calories: 187

Protein: 14 grams

Carbs: 5 grams

Fat: 13 grams

Get the Recipe

Chicken Sausage Calzone

italian-sausage-sandwich-recipe

Picture courtesy of EatingWell

Most calzones are like eating a whole pizza. They might seem smaller, but they have just as much dough and cheese – if not more. When you try your hand at them, you can choose to stuff your homemade calzones with a mix of healthy ingredients like spinach and Italian chicken sausage, so there’s less cheese. And wrap it all in a whole-wheat pizza dough for even higher nutrient density.

Serves 5

Ingredients

2 Tbsp. extra-virgin olive oil, divided

6 oz. Italian chicken sausage, casings removed

4 cups baby spinach

1 cup (about 4 oz.) shredded part-skim mozzarella

2/3 cup part-skim ricotta

2 tsp. Italian seasoning

1 tsp. garlic powder

1/4 tsp. freshly ground black pepper

1 lb. whole-wheat pizza dough

Nutrition Facts (per Serving)

Calories: 415

Protein: 23 grams

Carbs: 40 grams

Fat: 20 grams

Get the Recipe

Butternut Squash Brown Rice Bake with Sausage & Apples

homemade-sweet-italian-sausage-recipe

Picture courtesy of Domesticate Me

This awesome savory pie is perfect for fall with butternut squash and apples. Those flavors work great in this sweet Italian sausage recipe, especially with fresh sage and thyme. If you’re using dried herbs instead, cut everything by a third, so a teaspoon of dried sage replaces one tablespoon fresh.

Serves 4

Ingredients

1 cup short-grain brown rice

4 cups cubed butternut squash (about 1/2 large)

3 cups low-sodium chicken broth, divided

1 Tbsp. extra-virgin olive oil

1/2 medium yellow onion, chopped

1 large apple, diced small

1 Tbsp. finely chopped fresh sage (about 6 leaves)

1 1/2 tsp. finely chopped fresh thyme

1/2 tsp. salt

3 links sweet Italian turkey sausage, casings removed

1 cup (about 4 oz.) grated creamy Fontina

1/4 cup whole-wheat panko breadcrumbs

1/4 cup (about 1 oz.) grated Parmesan

Nutrition Facts (per Serving)

Calories: 409

Protein: 27 grams

Carbs: 31 grams

Fat: 21 grams

Get the Recipe

Spicy Sausage Pasta Bake

italian-sausage-casserole

Picture courtesy of All She Cooks

This is an easy casserole dish to throw together, and even though there’s no careful prep for you to do, the result tastes a lot like lasagna. For this Italian sausage pasta bake, mix together tomato puree, egg, and cheese. Then stir in cooked pasta and sausage, dump into the casserole pan, and bake.

Serves 6

Ingredients

3 cups bow-tie pasta

1 lb. ground Italian pork sausage

2 cups tomato puree

1 1/2 cups cottage cheese (or ricotta)

1 large egg

1/2 cup (about 2 oz.) grated Parmesan

1 cup (about 4 oz.) shredded mozzarella, divided

1 tsp. dried parsley

1 tsp. dried oregano

1/2 tsp. onion powder

1/2 tsp. red pepper

Nutrition Facts (per Serving)

Calories: 492

Protein: 34 grams

Carbs: 34 grams

Fat: 24 grams

Get the Recipe

Homemade Spicy Italian Vegan Sausage

healthy-italian-sausage-recipe

Picture courtesy of One Green Planet

To make homemade sausage, you need a meat grinder. But that’s only if you’re using meat. This vegan sausage recipe relies on a mix of mushrooms and black-eyed peas to make a savory protein. And there’s also tons of seasonings, plus onions, garlic, and sun-dried tomatoes, to nail that Italian sausage flavor.

Serves 4

Ingredients

Spice Mix:

1 1/2 tsp. garlic powder

1 1/2 tsp. crushed fennel seeds

1/2 tsp. freshly ground black pepper

1 tsp. salt

1 1/2 tsp. sweet paprika

1 1/2 tsp. smoked paprika

1/2 tsp. red pepper flakes

1 tsp. oregano

1/8 tsp. allspice

Vegan Sausage:

4 tsp. extra-virgin olive oil, divided

1 cup mushrooms, chopped

1/4 cup onion, finely chopped

1 clove garlic, minced

1 can (15 oz.) black-eyed peas, drained and rinsed

1 Tbsp. sun-dried tomato paste

1/4 cup nutritional yeast

1/2 cup brown rice flour

1 tsp. xanthan gum

3 Tbsp. vegan Worcestershire sauce

Few drops of liquid smoke (optional)

Nutrition Facts (per Serving)

Calories: 270

Protein: 13 grams

Carbs: 42 grams

Fat: 7 grams

Get the Recipe

What’s your take on these Italian sausage recipes? Have anything else you’d like to share? Let me know in the comments below!

Want to know how to build muscle and lose fat eating delicious foods like these?

"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

Click Here to Learn How

OVER 100,000 PEOPLE HAVE USED MY COOKBOOK TO GET THE BODY THEY WANT EATING THE FOODS THEY LOVE. WILL YOU BE NEXT?

What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?

What if you could build muscle and lose fat eating “naughty” foods every week?

What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?

And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?

In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.

Well, I have good news.

All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.

You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.

And this book will show you the way.

If you enjoyed this article, get weekly updates. It's free.

100% Privacy. We don't rent or share our email lists.

You May Also Like

Our Most Popular Evidence-Based Articles

Our 100% "It’s-On-Us" Money-Back Guarantee

No matter what you decide to buy, you're always protected by our ironclad, 100% money-back guarantee that works like this:

If you don't absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.

That means you can say "yes" now and decide later. You really have nothing to lose.

Free Worldwide Shipping & Returns

Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits so our shipping is 100% free!

Okay, we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters.

So, if you live in the United States, your order ships free regardless of order size, and if you live anywhere else, your order ships free when it’s over $199.

Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money.

That said, as most international customers spend about $200 with us each time they shop, this setup is a win-win.

And no matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:

If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.

That means you can say “yes” now and decide later. You really have nothing to lose.

Clinically Effective Doses

Great ingredients aren't enough to make a great product—you also need correct doses.

That’s why we use the exact doses of every ingredient that have safely produced the desired benefits in peer-reviewed studies.

Made in USA

Where your supplements are made matters, because rules and regulations regarding quality and purity differ from country to country.

And if you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.

That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.

We pay a premium to work with the best manufacturers in the country, but it’s the only way we can also produce the best all-natural sports supplements.

Lab Tested

Did you know that studies have shown that many supplements contain dangerously high levels of toxins like lead, arsenic, and cadmium?

Not ours.

Every ingredient of every supplement we produce is tested for heavy metals, microbes, allergens, and other contaminants to ensure they meet the strict purity standards set by the FDA.

Naturally Sweetened & Flavored

While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health and that more research is needed.

That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.

Science-Backed Ingredients & Doses

Unlike some supplement companies, we don’t sell dubious white labeled or off-the-shelf formulations.

Instead, our custom and unique formulations are the result of extensive reviews of the scientific literature to discover the most effective ingredients for each.

Buy now, pay later.


Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.

payment break down 25% today, 25% 2 weeks, 25% 4 weeks, 25% 6 weeks

25%
today

25%
2 weeks

25%
4 weeks

25%
6 weeks

Here's how to Sezzle


Step 1 - shop the store

Shop

Shop and add items to your cart as normal!

Step 2 - checkout at the store

Checkout

Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In to complete your order.

Step 3 - Select Sezzle and Sezzleit

Sezzle it

Your order will be shipped out right away* and your payments will be split up over 6 weeks.

*shipping times subject to merchant shipping policy

Download the App


Shop directory. Reschedule payments. Plus more!

Waiver and Release of Liability

In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:

I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.

I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.

I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.

I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.

OUT OF STOCK

Security Check

Please click the checkbox below. We apologize for the inconvenience.

Fact Checked

Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.

Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.

This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.

Evidence Based

We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.

First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.

Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.

Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.