When it comes to weight loss, many of us think that we have to sacrifice flavor and satisfaction at the expense of our diet. But what if I told you that there are delicious and healthy sausage recipes out there that can help you reach your weight loss goals? From turkey and chicken sausages to vegetarian options with lentils and mushrooms, there’s a wide range of options to suit every taste and dietary need.
In this article, we’ll be exploring 20 mouth-watering and nutritious sausage recipes that are perfect for weight loss. Whether you’re looking for quick and easy meals or something more substantial, these recipes will show you that healthy eating doesn’t have to mean boring food. So let’s get started and discover the delicious world of healthy sausages!
Turkey and Spinach Stuffed Sausage Peppers
A flavorful twist on traditional stuffed peppers, this recipe combines juicy sausage with savory turkey and spinach filling. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 lb sweet Italian sausage, casings removed
– 1/2 cup cooked turkey breast, diced
– 1/2 cup fresh spinach leaves, chopped
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tsp paprika
– Salt and pepper to taste
– 1 tbsp olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off peppers and remove seeds and membranes. Place in a baking dish.
3. In a large skillet, cook sausage over medium-high heat, breaking up with spoon, until browned, about 5 minutes.
4. Add turkey, spinach, onion, garlic, paprika, salt, and pepper to skillet. Cook until turkey is heated through, about 2 minutes.
5. Stuff each pepper with the sausage mixture, filling to the top.
6. Drizzle peppers with olive oil and cover baking dish with aluminum foil.
7. Bake for 30-40 minutes or until peppers are tender.
Cooking Time: 30-40 minutes
Quinoa and Chicken Sausage Skillet
Get a flavorful and nutritious meal on the table with this quinoa and chicken sausage skillet recipe! This one-pot wonder is packed with protein, fiber, and delicious spices.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 lb chicken sausage, sliced
– 1 large onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook quinoa according to package instructions using water or broth. Set aside.
2. In a large skillet, cook chicken sausage over medium-high heat until browned, about 5 minutes.
3. Add onion, garlic, and red bell pepper to the skillet. Cook until vegetables are tender, about 5-7 minutes.
4. Stir in smoked paprika and season with salt and pepper to taste.
5. Combine cooked quinoa with sausage and vegetable mixture. Toss to combine.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Healthy Sausage and Sweet Potato Hash
A hearty and flavorful dish that’s perfect for a quick weeknight dinner or a weekend brunch. This recipe combines lean sausage with sweet potatoes, onions, and bell peppers to create a nutritious and satisfying meal.
Ingredients:
– 1 lb boneless, skinless chicken sausage (such as applewood-smoked)
– 2 large sweet potatoes, peeled and diced
– 1 large onion, diced
– 2 bell peppers (any color), seeded and sliced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F.
2. In a large bowl, toss sweet potatoes with 1/2 tablespoon olive oil, salt, and pepper. Spread on a baking sheet and roast for 20 minutes or until tender.
3. Meanwhile, cook sausage in a large skillet over medium-high heat, breaking up with a spoon as it cooks, until browned and cooked through (about 5-7 minutes).
4. Add onion and bell peppers to the skillet and cook until they begin to soften (about 3-4 minutes).
5. Add roasted sweet potatoes, garlic, salt, and pepper to the skillet. Toss to combine.
6. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 30-35 minutes
Zucchini Noodles with Lean Turkey Sausage
This recipe is a perfect combination of healthy zucchini noodles and savory lean turkey sausage, making it an ideal choice for a quick and satisfying dinner.
Ingredients:
– 2 medium zucchinis
– 1 lb lean turkey sausage (look for 90% lean or higher)
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: grated Parmesan cheese and fresh parsley for garnish
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Spiralize the zucchinis into noodles.
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 minced garlic and cook for an additional minute.
5. Toss the zucchini noodles with the cooked sausage mixture and season with salt and pepper to taste.
6. Serve hot, topped with grated Parmesan cheese and fresh parsley if desired.
Cooking Time: 20-25 minutes
Lentil and Sausage Soup with Kale
This comforting soup is a perfect blend of protein-rich lentils, flavorful sausage, and nutritious kale. It’s an easy and satisfying meal for a chilly evening.
Ingredients:
– 1 pound dried green or brown lentils, rinsed and drained
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 pound sweet Italian sausage, casings removed
– 4 cups chicken broth
– 2 cups water
– 1 bunch kale, stems removed and leaves chopped
– Salt and pepper, to taste
Instructions:
1. In a large pot, cook the sausage over medium-high heat, breaking it up with a spoon, until browned, about 5 minutes.
2. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
3. Add the lentils, broth, and water. Bring to a boil, then reduce the heat to low and simmer for 30 minutes or until the lentils are tender.
4. Stir in the chopped kale and season with salt and pepper to taste.
5. Simmer for an additional 10-15 minutes or until the kale is wilted.
Cooking Time: 45-50 minutes
Baked Chicken Sausage with Apples and Brussels Sprouts
A delicious and easy-to-make one-pan dinner that combines the flavors of chicken sausage, tender apples, and crispy Brussels sprouts.
Ingredients:
– 4 boneless, skinless chicken sausages
– 2 large apples, peeled and sliced
– 1 pound Brussels sprouts, trimmed
– 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 large 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. Spread them out on the other half of the baking sheet.
5. Bake for 25-30 minutes or until the chicken sausages are cooked through and the apples and Brussels sprouts are tender and caramelized.
6. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Whole Wheat Pasta with Turkey Sausage and Broccoli
This recipe combines the flavors of savory turkey sausage, nutritious broccoli, and comforting whole wheat pasta for a satisfying meal that’s ready in under 30 minutes.
Ingredients:
– 8 oz. whole wheat pasta
– 1 lb. turkey sausage, sliced
– 3 cups broccoli florets
– 2 cloves garlic, minced
– 1/4 cup olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
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, heat the olive oil over medium-high heat. Add the sliced turkey sausage and cook until browned, about 5 minutes. Remove from heat and set aside.
3. In the same skillet, add the broccoli florets and minced garlic. Cook until the broccoli is tender, about 3-4 minutes.
4. Add the cooked pasta to the skillet with the broccoli mixture. Toss everything together, adding some reserved pasta water if needed to achieve a creamy consistency.
5. Serve hot, topped with Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Cauliflower Rice and Sausage Stir-Fry
This recipe is a healthy twist on traditional stir-fries, using cauliflower rice instead of grains and adding flavorful sausage for added protein. It’s perfect for a weeknight dinner that’s ready in under 30 minutes.
Ingredients:
– 1 head of cauliflower
– 1 lb sweet Italian sausage, sliced
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Optional: chopped green onions and sesame seeds for garnish
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut into florets and pulse in a food processor until it resembles rice.
2. Heat the olive oil in a large skillet or wok over medium-high heat. Add the sliced sausage and cook until browned, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the cauliflower “rice” to the skillet and stir-fry until tender, about 5-7 minutes.
5. Season with soy sauce, salt, and pepper to taste.
6. Serve hot, garnished with chopped green onions and sesame seeds if desired.
Cooking Time: 20-25 minutes
Egg White Omelet with Turkey Sausage and Veggies
Start your day off right with this nutritious and flavorful breakfast dish, packed with protein-rich egg whites, turkey sausage, and colorful veggies.
Ingredients:
– 4 large egg whites
– 2 turkey sausages, sliced
– 1 cup mixed bell peppers (any color), diced
– 1/2 cup chopped mushrooms
– Salt and pepper to taste
– Cooking spray or oil
Instructions:
1. Preheat a non-stick skillet over medium-high heat.
2. In a bowl, whisk together the egg whites until frothy. Add a pinch of salt and pepper.
3. Add the sliced turkey sausage to the skillet and cook for 3-4 minutes, until browned.
4. Pour in the egg whites and cook for 2-3 minutes, until edges start to set.
5. Add the diced bell peppers and mushrooms to one half of the omelet.
6. Fold the other half over the filling to create a half-moon shape.
7. Cook for an additional 30 seconds to melt the cheese (if using).
8. Slide the omelet onto a plate and serve hot.
Cooking Time: Approximately 10-12 minutes
Grilled Chicken Sausage with Mango Salsa
Elevate your backyard BBQ game with this flavorful combination of grilled chicken sausage and sweet mango salsa. Perfect for a summer evening, this recipe is easy to make and packed with tropical flavor.
Ingredients:
– 4 chicken sausages (any variety)
– 1 ripe mango, diced
– 1/2 cup red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons lime juice
– Salt and pepper to taste
– Optional: cilantro leaves for garnish
Instructions:
1. Preheat grill to medium-high heat.
2. Grill chicken sausages for 5-7 minutes per side, or until cooked through.
3. In a bowl, combine mango, red onion, jalapeño, and lime juice.
4. Serve grilled sausage with mango salsa spooned on top. Garnish with cilantro leaves if desired.
Cooking Time: 15-20 minutes
Healthy Sausage and Mushroom Frittata
A delicious and protein-packed breakfast or brunch option that combines the savory flavors of sausage and mushrooms with the simplicity of a frittata. Perfect for a quick morning meal or an impressive weekend brunch.
Ingredients:
– 6 large eggs
– 1 pound sweet Italian sausage, casings removed
– 1 medium onion, chopped
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook sausage in a large skillet over medium-high heat, breaking up with a spoon, until browned and cooked through.
3. Remove sausage from skillet; set aside. Leave drippings in the pan.
4. Add chopped onion and mushrooms to the skillet; cook until onions are translucent and mushrooms release their moisture.
5. In a large bowl, whisk together eggs and thyme. Season with salt and pepper.
6. Pour egg mixture over sausage and mushroom mixture in the skillet.
7. Cook for 2-3 minutes or until edges start to set.
8. Transfer skillet to oven; bake for 12-15 minutes or until frittata is fully cooked and golden brown.
Cooking Time: 17-20 minutes
Spaghetti Squash with Turkey Sausage Marinara
Transform the humble spaghetti squash into a delicious and nutritious meal by pairing it with flavorful turkey sausage and rich marinara sauce. This recipe is a great alternative to traditional pasta dishes.
Ingredients:
– 1 large spaghetti squash (about 2 lbs)
– 1 lb turkey sausage, casings removed
– 1 onion, finely chopped
– 3 cloves garlic, minced
– 1 can (28 oz) crushed tomatoes
– 1/4 cup chicken broth
– 1 tsp dried oregano
– Salt and pepper, to taste
– Grated Parmesan cheese, for serving (optional)
Instructions:
1. Preheat oven to 400°F.
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Roast the squash in the preheated oven for 45 minutes, or until tender.
4. Cook the turkey sausage in a large skillet over medium-high heat, breaking it up with a spoon as it cooks, until browned and cooked through.
5. Add the chopped onion and minced garlic to the skillet and cook until the onion is translucent.
6. Stir in the crushed tomatoes, chicken broth, and dried oregano. Bring the sauce to a simmer and let cook for 10-15 minutes, or until thickened slightly.
7. Serve the roasted spaghetti squash with the turkey sausage marinara sauce and top with grated Parmesan cheese, if desired.
Cooking Time: Approximately 1 hour
Black Bean and Sausage Stuffed Bell Peppers
This flavorful recipe combines the savory goodness of sausage with the slightly sweet taste of roasted bell peppers, all wrapped up with a nutritious serving of black beans. Perfect for a quick weeknight dinner or a satisfying lunch.
Ingredients:
– 4 large bell peppers, any color
– 1 lb smoked sausage, sliced
– 1 can black beans, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tsp cumin
– Salt and pepper to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes. Place in a baking dish.
3. In a large skillet, cook sausage over medium-high heat until browned, about 5 minutes.
4. Add onion and garlic to the skillet; cook until softened, about 3-4 minutes.
5. Stir in black beans, cumin, salt, and pepper.
6. Stuff each bell pepper with the sausage mixture and top with shredded cheese (if using).
7. Bake for 30-40 minutes or until bell peppers are tender.
Cooking Time: 30-40 minutes
Greek Yogurt Biscuits with Turkey Sausage Gravy
A delicious twist on traditional biscuits and gravy, these Greek yogurt-infused treats pair perfectly with a rich turkey sausage gravy. Perfect for breakfast or brunch.
Ingredients:
– 1 1/2 cups all-purpose flour
– 3 tablespoons Greek yogurt
– 1 teaspoon baking powder
– 1/4 teaspoon salt
– 1/2 cup cold butter, cut into small pieces
– 1/2 cup turkey sausage gravy (see below)
Turkey Sausage Gravy:
– 1 pound cooked turkey sausage, crumbled
– 2 tablespoons all-purpose flour
– 1 cup chicken broth
– 1/2 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a large bowl, whisk together flour, Greek yogurt, baking powder, and salt.
3. Add cold butter and use a pastry blender or fingers to work into the dry ingredients until coarse crumbs form.
4. Roll out dough on a floured surface to 1-inch thickness. Cut into desired shapes.
5. Bake for 12-15 minutes or until lightly golden.
6. Serve warm with turkey sausage gravy.
Cooking Time: 12-15 minutes
Lean Sausage and Cabbage Soup
This hearty soup is a perfect blend of savory sausage, tender cabbage, and aromatic spices. Enjoy a warm and comforting bowl on a chilly day.
Ingredients:
– 1 pound lean sausage (such as chicken or turkey), sliced
– 1 medium head of cabbage, chopped
– 1 onion, chopped
– 2 cloves of garlic, minced
– 4 cups low-sodium chicken broth
– 1 can of diced tomatoes
– 1 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. In a large pot, cook the sausage over medium-high heat until browned, about 5 minutes.
2. Remove the cooked sausage from the pot and set aside.
3. Add the chopped onion and minced garlic to the pot and cook until softened, about 3 minutes.
4. Add the chopped cabbage to the pot and cook until slightly tender, about 5 minutes.
5. Stir in the chicken broth, diced tomatoes, paprika, salt, and pepper.
6. Return the cooked sausage to the pot and simmer for 10-15 minutes or until the flavors have melded together.
Cooking Time: 25-30 minutes
Avocado and Sausage Breakfast Burrito
Start your day with a flavorful and filling breakfast burrito, packed with the creaminess of avocado, savory sausage, and scrambled eggs. This recipe is quick to prepare and perfect for a busy morning.
Ingredients:
– 1 ripe avocado, diced
– 4 slices of cooked sausage (such as chorizo or breakfast sausage)
– 2 large eggs
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 tablespoons chopped fresh cilantro
– Salt and pepper to taste
– 4 large flour tortillas
– Shredded cheese (optional)
Instructions:
1. Scramble the eggs in a bowl and set aside.
2. Cook the sausage slices in a pan over medium-high heat until browned, about 5 minutes. Remove from heat and chop into small pieces.
3. In the same pan, add the diced onion and cook until translucent, about 3 minutes.
4. Add the scrambled eggs to the pan and stir to combine with the onion and sausage.
5. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble the burritos by filling each tortilla with cooked egg mixture, avocado, and chopped cilantro. Add shredded cheese if desired.
Cooking Time: 15-20 minutes
Baked Sweet Potatoes with Turkey Sausage Topping
A delicious and satisfying twist on traditional baked potatoes, this recipe combines the natural sweetness of sweet potatoes with the savory flavor of turkey sausage.
Ingredients:
– 4 large sweet potatoes
– 1 pound turkey sausage (such as Andouille or Italian-style)
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional toppings: cheddar cheese, sour cream, chopped scallions
Instructions:
1. Preheat oven to 400°F (200°C).
2. Scrub the sweet potatoes clean and poke some holes in each one with a fork.
3. Rub the sweet potatoes with olive oil and season with salt and pepper.
4. Bake the sweet potatoes for 45-50 minutes, or until they’re tender when pierced with a fork.
5. While the sweet potatoes are baking, cook the turkey sausage according to package instructions.
6. Once the sweet potatoes are done, top each one with sliced turkey sausage and any desired toppings (such as cheese, sour cream, or scallions).
7. Serve hot and enjoy!
Cooking Time: 45-50 minutes
Healthy Sausage and Spinach Stuffed Portobello Mushrooms
A flavorful and nutritious twist on traditional stuffed mushrooms, this recipe combines the savory taste of sausage with the nutty flavor of spinach in a rich and satisfying dish.
Ingredients:
– 4 large portobello mushrooms
– 1/2 pound sweet Italian sausage, casings removed
– 1/2 cup fresh spinach leaves
– 1/4 cup grated cheddar cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Clean the mushrooms by gently wiping them with a damp cloth.
3. In a large skillet, cook the sausage over medium-high heat, breaking it up with a spoon, until browned and cooked through, about 5-7 minutes.
4. Add the spinach leaves to the skillet and stir until wilted.
5. Stuff each mushroom cap with the sausage-spinach mixture, dividing it evenly among the four mushrooms.
6. Top each mushroom with grated cheddar cheese.
7. Drizzle the tops with olive oil and season with salt and pepper.
8. Bake for 15-20 minutes or until the mushrooms are tender and the filling is heated through.
Cooking Time: 15-20 minutes
Low-Carb Sausage and Egg Breakfast Muffins
A delicious and convenient breakfast option that’s perfect for busy mornings. These muffins are packed with protein, healthy fats, and minimal carbs, making them a great choice for those following a low-carb diet.
Ingredients:
– 6 large eggs
– 1/2 cup almond flour
– 1/4 cup shredded cheddar cheese (low-carb)
– 2 sausage links, cooked and crumbled
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 tablespoon butter, melted
Instructions:
1. Preheat oven to 350°F (180°C). Line a muffin tin with paper liners.
2. In a bowl, whisk together eggs, almond flour, cheese, sausage, salt, and pepper until well combined.
3. Divide the mixture evenly among the muffin cups.
4. Drizzle melted butter over each muffin.
5. Bake for 18-20 minutes or until edges are golden brown.
Cooking Time: 18-20 minutes
Garlic Herb Chicken Sausage with Roasted Vegetables
Elevate your weeknight dinner routine with this flavorful and nutritious recipe, featuring garlic herb chicken sausage paired with a colorful medley of roasted vegetables.
Ingredients:
– 4 garlic herb chicken sausages
– 2 large red bell peppers, seeded and sliced
– 1 large yellow bell pepper, seeded and sliced
– 1 large red onion, peeled and sliced
– 3 cloves of garlic, minced
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place the chicken sausages on a baking sheet lined with parchment paper.
3. Roast the vegetables: place bell peppers, onion, and garlic on a separate baking sheet. Drizzle with olive oil and season with salt and pepper. Toss to combine.
4. Bake the sausages for 15-20 minutes or until cooked through.
5. Remove the vegetables from the oven after 25-30 minutes or when tender.
6. Serve the chicken sausages with roasted vegetables.
Cooking Time: 40-50 minutes
Summary
Get ready to spice up your weight loss journey with these 20 delicious and healthy sausage recipes! From Turkey and Spinach Stuffed Sausage Peppers to Garlic Herb Chicken Sausage with Roasted Vegetables, this collection offers a variety of tasty and nutritious options that won’t compromise on flavor. With the use of lean proteins, whole grains, and vegetables, these recipes will help you shed those extra pounds while satisfying your cravings. Whether you’re in the mood for a hearty skillet dinner or a quick breakfast burrito, there’s something for everyone in this lineup. Start cooking and kick-start your weight loss journey today!
