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!
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.
403
Calories25 g
Protein21 g
Carbs24 g
Fat1 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
Get the RecipeThis 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.
271
Calories21 g
Protein16 g
Carbs13 g
Fat1 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)
Get the RecipeWhen 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.
526
Calories45 g
Protein34 g
Carbs23 g
Fat1 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
Get the RecipeYou 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.
160
Calories13 g
Protein10 g
Carbs7 g
Fat1 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
Get the RecipePasta 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.
504
Calories24 g
Protein42 g
Carbs26 g
Fat1/4 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
Get the RecipeThis 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.
239
Calories23 g
Protein27 g
Carbs8 g
Fat1 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
Get the RecipeA 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.
307
Calories19 g
Protein26 g
Carbs15 g
Fat2 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
Get the RecipeTrying 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.
331
Calories18 g
Protein31 g
Carbs16 g
FatSausage:
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)
Get the RecipeThis 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.
295
Calories21 g
Protein13 g
Carbs18 g
Fat1 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
Get the RecipeThis 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.
333
Calories18 g
Protein33 g
Carbs15 g
Fat1 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
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