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10 Killer Sausage Recipes That Are Actually Healthy

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

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

It works if you’re following a high-fat diet, but if you’re not, well, too bad — no sausage for you.

Or is there another way?

Well, as you’ll see with these recipes, you can absolutely fit sausage into “diet-friendly” meal plans.

You can include small amounts to add protein and flavor to all kinds of dishes, you can include larger portions of leaner varieties like chicken and turkey sausage for the same calories, and you have plenty of ethnic variations to choose from like German Bratwurst, Spanish chorizo, and classic Italian sausage, so you’ll never run out of options.

So, if you want a fast and filling “go-to” meal that’s perfect for meal prep, try the Cheesy Sausage Egg Muffins. If you’re in the mood for a traditional sausage dish, the Kielbasa, Brussels Sprouts, Potato & Pear Skillet is more your thing. And if you want a healthy one-pot meal to feed a crowd, try the Breakfast Casserole with Bacon, Sausage, Sweet Potatoes & Kale.

Enjoy!

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Turkey Sausage Breakfast Pizza

Serves 6

This breakfast pizza is perfect for the weekends. All you have to do is cook the mushrooms, onions, and sausage in a skillet. After that, assembling the pizza is fun. Refrigerated crescent roll dough gets pressed flat to make the pizza crust, and once the other toppings are layered on, you get to crack some eggs on top. The hardest part is waiting for this breakfast pizza to come out of the oven.

Nutrition Facts (Per Serving)

403

Calories

25 g

Protein

21 g

Carbs

24 g

Fat

Ingredients

1 tube (8 oz.) reduced-fat crescent rolls

1 medium yellow onion, diced

1 lb. lean turkey sausage

1 1/2 cups fresh mushrooms, thinly sliced

2 cups fresh baby spinach, packed

1 cup (about 4 oz.) shredded Havarti

5 large eggs

Pinch of freshly ground black pepper

1/2 tsp. sea salt

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Portuguese Braised Peas with Eggs & Sausage

Serves 4

This dish is so simple you won’t believe you haven’t tried it before. And not only is it comforting and quick to make, but this Portuguese recipe is nutrient-dense too with three awesome sources of protein: peas, eggs, and sausage. Can’t find Portuguese chourcio? Substitute Spanish chorizo or another smoked sausage with paprika.

Nutrition Facts (Per Serving)

271

Calories

21 g

Protein

16 g

Carbs

13 g

Fat

Ingredients

1 chourico sausage, sliced (about 1 1/2 cups)

1 Tbsp. extra-virgin olive oil

1 medium onion, chopped

2 cloves garlic, minced

1 red hot chile pepper, deseeded and minced (optional)

3 Tbsp. dry sherry or red wine

2 large plum tomatoes, diced

2 cups peas, fresh or frozen

1 tsp. smoked paprika

1 bay leaf

Salt and freshly ground black pepper to taste

4 large eggs

Chopped fresh parsley, for garnish (optional)

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Spicy Shrimp & Sausage Soup Recipe

Serves 5

When you want a hearty soup, you can’t go wrong with sausage. It’ll make an otherwise-bland soup robust. This one is spicy, plus it has shrimp and corn so it’s a great soup for summer. The trick is using some jalapeno turkey sausage, so you can keep the rest of the recipe simple with basics like tomato sauce, onions, and chili powder.

Nutrition Facts (Per Serving)

526

Calories

45 g

Protein

34 g

Carbs

23 g

Fat

Ingredients

1 1/2 lb. raw shrimp, peeled and deveined

1 lb. jalapeno turkey sausage, sliced

4 Tbsp. unsalted butter

1 can (8 oz.) no-salt-added tomato sauce

1 cup low-sodium chicken broth

8 grape tomatoes, sliced or diced

1/2 cup onion, diced

1 bell pepper, chopped

1 Tbsp. ground cumin

1 Tbsp. minced garlic

1/2 Tbsp. chili powder

1 can (15 oz.) no-salt-added corn

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Cheesy Sausage Egg Muffins

Serves 12

You can do more with Bisquick than make pancakes and waffles. This breakfast muffin recipe is easy to make using just a few ingredients: Bisquick mix, eggs, cheese, and your favorite sausage. Chicken apple would be great in this recipe, both for the flavor and nutrition, but these sausage muffins would also be good with with spicy turkey or ground pork breakfast sausage.

Nutrition Facts (Per Serving)

160

Calories

13 g

Protein

10 g

Carbs

7 g

Fat

Ingredients

1 lb. ground chicken apple sausage, cooked

1 cup Bisquick

4 large eggs

1 1/2 cups (about 6 oz.) shredded white cheddar

Salt and freshly ground black pepper to taste

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One-Pot Creamy Cajun Sausage & Veggie Pasta

Serves 6

Pasta and sausage are an amazing pairing for an easy dinner. But you don’t have to serve it with marinara. This one uses Cajun flavors instead with bell peppers, mushrooms, and garlic. And what makes this Andouille sausage recipe creamy is a blend of Parmesan and cream cheese.

Nutrition Facts (Per Serving)

504

Calories

24 g

Protein

42 g

Carbs

26 g

Fat

Ingredients

1/4 cup + 2 Tbsp. extra-virgin olive oil, divided

1 Tbsp. minced garlic

2 bell peppers, sliced into strips

1 container (8 oz.) white mushrooms, sliced

1 package (13 oz.) skinless turkey andouille sausage

1/4 cup white flour

1 cup chicken stock (or broth)

2 cups low-fat milk

Salt and freshly ground black pepper to taste

2 tsp. Cajun seasoning

1/2 tsp. dried oregano

2 oz. reduced-fat cream cheese

2 cups uncooked pasta

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

Fresh parsley, for garnish

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Kielbasa, Brussels Sprouts, Potato & Pear Skillet

Serves 4

This Polish sausage recipe offers a new twist on kielbasa and potatoes. There’s still mustard and paprika like you’d expect in an Eastern European dish. But instead of a big head of cabbage, this quick and healthy skillet dinner uses little Brussels sprouts. Fresh pear adds a touch of sweetness, but you can leave it out too and still have a satisfying meal.

Nutrition Facts (Per Serving)

239

Calories

23 g

Protein

27 g

Carbs

8 g

Fat

Ingredients

1 tsp. oil

1 lb. Yukon gold potatoes, cut into 1/2” cubes

1 medium onion, chopped

3/4 lb. Brussels sprouts, quartered

1 medium pear, cut into 1/2” cubes

2 cloves garlic, minced

2 tsp. Dijon mustard

1 tsp. smoked paprika

1/2 tsp. dried marjoram

1/2 tsp. dried sage

1/4 tsp. ground fennel

3/4 tsp. salt

1/4 tsp. freshly ground black pepper

1/2 cup low-sodium chicken broth

1 Tbsp. freshly squeezed lemon juice

1 lb. turkey kielbasa, sliced 1/2” thick

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One-Pan Healthy Italian Sausage & Veggies

Serves 6

A well-rounded meal doesn’t have to take a lot of effort. This one can be thrown together in about 15 minutes, no finessing required. Just chop up a bunch of veggies, slice a few links of sausage, and add seasonings. All that food can go onto a sheet pan to cook together for a quick, easy sausage dinner.

Nutrition Facts (Per Serving)

307

Calories

19 g

Protein

26 g

Carbs

15 g

Fat

Ingredients

2 large carrots, sliced (about 2 cups)

2 red potatoes, diced (about 2 cups)

1 small zucchini, sliced

2 red bell peppers, chopped (about 2 cups)

1 head broccoli, chopped (about 1 1/2 cups)

16 oz. smoked Italian turkey sausage

1/2 Tbsp. dried basil

1/2 Tbsp. dried oregano

1/2 Tbsp. dried parsley

1/2 Tbsp. garlic power

1/2 tsp. onion powder

1/2 tsp. dried thyme

1/8 tsp. red pepper flakes (optional)

1/3 cup (about 1.5 oz.) grate Parmesan

4 1/2 Tbsp. extra-virgin olive oil

Salt and freshly ground black pepper to taste

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Homemade Turkey Sausage Breakfast Sandwich

Serves 8

Trying to avoid fast food? You’ll love this recipe for breakfast sandwiches. They start with homemade sausage, which just means you mix lean ground turkey with a bunch of seasonings. Then stack it on some whole-wheat English muffins with your favorite sandwich fixings, like tomatoes and avocado. And you can easily upgrade it to an awesome brunch with a fried egg on top.

Nutrition Facts (Per Serving)

331

Calories

18 g

Protein

31 g

Carbs

16 g

Fat

Ingredients

Sausage:

1 tsp. whole fennel seed

1 tsp. dried rubbed sage

3/4 tsp. salt

3/4 tsp. freshly ground black pepper

1/2 tsp. dried thyme

1/4 tsp. granulated garlic

1/8 tsp. ground allspice

1 lb. 93% lean ground turkey

1 Tbsp. extra-virgin olive oil

Sandwiches:

8 whole-wheat English muffins

2 cup fresh spinach leaves, lightly packed

2 medium tomatoes, sliced

2 ripe avocados, sliced

Hot sauce or ketchup (optional)

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Breakfast Casserole with Bacon, Sausage, Sweet Potatoes & Kale

Serves 4

This sausage casserole recipe only takes about 15 minutes to prep before it’s in the oven, so this a great breakfast to have on busy mornings. And it’s even better to make the day before because, unless you’re feeding four for breakfast, you’ll have leftovers to reheat when you’re in a real hurry.

Nutrition Facts (Per Serving)

295

Calories

21 g

Protein

13 g

Carbs

18 g

Fat

Ingredients

1 large sweet potato, peeled and finely chopped

4 slices bacon

2 links sausage, cooked and finely chopped

8 leaves kale, stems removed, torn

1 tsp. ground cumin

1 tsp. coriander

6 large eggs

1/4 cup milk

1 Tbsp. nutritional yeast

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Sausage, Spinach & Rice Bowl

Serves 3

This fast sausage and spinach recipe provides awesome nutrition in just ten minutes. And you only need a handful of ingredients, starting with precooked brown rice, whether it’s packaged or leftover from the night before. Then add lean hot sausage, garlic, and spinach, which can be cooked together in a skillet. Serve with Parmesan cheese, or for a non-dairy dinner, nutritional yeast.

Nutrition Facts (Per Serving)

333

Calories

18 g

Protein

33 g

Carbs

15 g

Fat

Ingredients

1 pouch (8.8 oz.) precooked brown rice

1 Tbsp. extra-virgin olive oil

6 oz. hot Italian turkey sausage, casings removed

1/8 tsp. crushed red pepper

5 cloves garlic, thinly sliced

1 package (6 oz.) fresh baby spinach

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

Get the Recipe

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