Get ready to spice up your diet with these 18 flavorful healthy Italian sausage recipes perfect for weight watchers! Italian sausage is a staple in many cuisines, but it’s often associated with high calories and fat. However, by choosing leaner options and incorporating veggies into your meals, you can enjoy the rich flavors of Italy without compromising on your health goals.
From hearty stews to quick skillet dinners, these recipes showcase the versatility of Italian sausage while keeping things light and nutritious. Whether you’re in the mood for a comforting bowl of soup or a satisfying pasta dish, there’s something here for everyone. So go ahead, indulge in the bold flavors of Italy without feeling guilty – your taste buds (and your waistline) will thank you!
Healthy Italian Sausage and Veggie Skillet
Elevate your weeknight dinner game with this flavorful and nutritious skillet dish. This recipe combines the richness of Italian sausage with a medley of colorful vegetables, all cooked in one pan for a quick and easy meal.
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. Add the Italian sausage and cook until browned, about 5 minutes.
2. Remove the sausage from the skillet and set aside. Add the sliced onion to the skillet and cook until translucent, about 3-4 minutes.
3. Add the minced garlic, red and yellow bell peppers to the skillet. Cook for an additional 2-3 minutes or until the vegetables are tender.
4. Stir in the diced tomatoes, oregano, salt, and pepper. Return the Italian sausage to the skillet and simmer for 5-7 minutes or until the sauce has thickened slightly.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Whole Wheat Pasta with Turkey Italian Sausage and Spinach
This hearty pasta dish combines the flavors of Italy with a twist – using turkey Italian sausage instead of traditional pork. The result is a healthier, yet still satisfying meal that’s perfect for any day.
Ingredients:
– 8 oz whole wheat pasta
– 1 lb turkey Italian sausage, casings removed
– 2 cups fresh spinach leaves
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 cup chicken broth
– Salt and pepper, to taste
– Grated Parmesan cheese, for serving (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 sausage over medium-high heat, breaking apart with a spoon as it cooks, until browned and cooked through.
3. Add onion and garlic to the skillet; cook until onion is translucent.
4. Stir in spinach leaves and chicken broth. Bring mixture to a simmer and let cook for 2-3 minutes or until spinach has wilted.
5. Combine cooked pasta, sausage mixture, and reserved pasta water. Season with salt and pepper to taste. Serve hot, topped with Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Low-Carb Italian Sausage Stuffed Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines juicy Italian sausage with crunchy bell peppers for a satisfying low-carb meal.
Ingredients:
– 4 large bell peppers (any color)
– 1 pound Italian sausage, casings removed
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup grated mozzarella cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the peppers and remove seeds and membranes. Place in a baking dish.
3. In a large skillet, cook Italian sausage over medium-high heat until browned, breaking up with spoon as needed.
4. Add onion and garlic; cook until onion is translucent.
5. Stuff each pepper with the sausage mixture, followed by a sprinkle of mozzarella cheese.
6. Drizzle olive oil over the peppers and season with salt and pepper.
7. Bake for 25-30 minutes or until peppers are tender.
Cooking Time: 25-30 minutes
Air Fryer Italian Sausage with Roasted Brussels Sprouts
A flavorful and healthy twist on a classic sausage dish, this recipe combines crispy air-fried Italian sausages with tender roasted Brussels sprouts.
Ingredients:
– 4 Italian sausages (sweet or hot, your preference)
– 1 pound Brussels sprouts, trimmed
– 2 tablespoons olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat the air fryer to 400°F (200°C).
2. In a bowl, toss the Brussels sprouts with olive oil, garlic, salt, and pepper until they’re evenly coated.
3. Spread the Brussels sprouts in a single layer in the air fryer basket.
4. Cook for 12-15 minutes, shaking halfway through, or until tender and caramelized.
5. Meanwhile, place the Italian sausages in the air fryer basket. Cook at 400°F (200°C) for 8-10 minutes, turning occasionally, or until cooked through and crispy.
6. Serve the sausage with roasted Brussels sprouts and enjoy!
Cooking Time: 20-25 minutes
Healthy Italian Sausage and Quinoa Soup
This hearty soup combines the flavors of Italy with the nutritious benefits of quinoa and turkey sausage, making it a perfect meal for a chilly evening. This recipe is quick, easy, and packed with protein and fiber.
Ingredients:
– 1 lb Italian turkey sausage, casings removed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 2 cups quinoa, rinsed and drained
– 4 cups low-sodium chicken broth
– 1 can (14.5 oz) diced tomatoes
– 1 tsp dried oregano
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook quinoa according to package instructions.
2. In a large pot, cook sausage over medium-high heat, breaking up with spoon, until browned, about 5 minutes.
3. Add onions, garlic, chicken broth, tomatoes, and oregano. Bring to a boil, then reduce heat and simmer for 20 minutes or until vegetables are tender.
4. Stir in cooked quinoa and season with salt and pepper to taste.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 35-40 minutes
Zucchini Noodles with Lean Italian Sausage Marinara
Transform ordinary pasta night into a nutritious and flavorful meal with this easy recipe. By substituting zucchini noodles for traditional pasta, you’ll not only reduce carbohydrates but also add in some extra vitamins and antioxidants.
Ingredients:
– 4 medium zucchinis
– 1 lb lean Italian sausage (look for 90% lean or higher)
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 can (28 oz) crushed tomatoes
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F.
2. Spiralize the zucchinis into noodles and set aside.
3. Cook the Italian sausage in a large skillet over medium-high heat, breaking it up with a spoon as it cooks, until browned and cooked through.
4. Remove the sausage from the skillet and add the olive oil, garlic, and crushed tomatoes. Bring to a simmer and cook for 10 minutes, stirring occasionally.
5. Add the cooked zucchini noodles to the marinara sauce and toss to combine.
6. Season with salt and pepper to taste.
7. Serve hot, topped with chopped parsley and grated Parmesan cheese if desired.
Cooking Time: 20-25 minutes
One-Pan Italian Sausage and Sweet Potato Hash
This hearty one-pan dish combines sweet potatoes, crispy Italian sausage, and caramelized onions for a satisfying meal that’s perfect for a quick weeknight dinner.
Ingredients:
– 1 large sweet potato, peeled and diced
– 4 Italian sausages (sweet or hot), sliced
– 1 large onion, chopped
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: chopped fresh parsley for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large cast-iron skillet or Dutch oven, heat the olive oil over medium-high heat.
3. Add the sliced Italian sausage and cook until browned, about 5 minutes.
4. Add the chopped onion and cook until caramelized, about 8-10 minutes.
5. Add the diced sweet potato to the skillet, stirring to combine with the sausage and onions.
6. Transfer the skillet to the preheated oven and bake for 20-25 minutes or until the sweet potatoes are tender.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 35-40 minutes
Lightened-Up Italian Sausage and Mushroom Risotto
A creamy and flavorful take on a classic Italian dish, this recipe substitutes heavy cream with Greek yogurt and uses leaner sausage to reduce the calorie count without sacrificing taste.
Ingredients:
– 1 lb lean Italian sausage
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 cups Arborio rice
– 4 cups low-sodium chicken broth, warmed
– 1/2 cup Greek yogurt
– 2 tablespoons olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat. Cook the sausage, breaking it up with a spoon, until browned, about 5 minutes.
2. Add the mushrooms and cook until tender, about 3-4 minutes.
3. In a separate pot, bring the chicken broth to a simmer.
4. In a large saucepan, melt 1 tablespoon of Greek yogurt over medium heat. Add the Arborio rice and cook, stirring constantly, for 1 minute.
5. Add 1 cup of warmed broth, stirring until absorbed. Repeat with remaining broth, ending with a creamy consistency.
6. Stir in cooked sausage and mushrooms. Season to taste. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 30-40 minutes
Healthy Italian Sausage and Kale Stuffed Shells
Elevate your pasta game with this nutritious twist on the classic stuffed shells recipe! By incorporating lean Italian sausage and nutritious kale, you’ll get a flavorful dish that’s both satisfying and good for you.
Ingredients:
– 12 jumbo pasta shells
– 1 lb lean Italian sausage, casings removed
– 2 cups cooked kale, chopped
– 1 cup ricotta cheese
– 1/2 cup shredded mozzarella cheese
– 1 egg, beaten
– Salt and pepper to taste
– 1 tsp dried basil
Instructions:
1. Preheat oven to 375°F.
2. Cook pasta shells according to package instructions. Drain and set aside.
3. In a large skillet, cook Italian sausage over medium-high heat until browned, breaking into small pieces as it cooks.
4. Add chopped kale to the skillet and cook until wilted.
5. In a mixing bowl, combine cooked sausage mixture, ricotta cheese, mozzarella cheese, egg, salt, pepper, and basil.
6. Stuff each pasta shell with the sausage-kale mixture and place in a 9×13 inch baking dish.
7. Bake for 25-30 minutes or until shells are golden brown.
Cooking Time: 25-30 minutes
Grilled Italian Sausage with Garlicky Green Beans
A flavorful and satisfying summer dinner that’s ready in no time! This recipe combines the savory goodness of grilled Italian sausage with the pungency of garlicky green beans.
Ingredients:
– 4 Italian sausages
– 1 pound fresh green beans, trimmed
– 3 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: 1/4 cup grated Parmesan cheese
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, toss green beans with garlic, salt, and pepper.
3. Brush the green beans with 1 tablespoon olive oil and spread on a foil-lined baking sheet.
4. Grill Italian sausages for 5-7 minutes per side, or until cooked through.
5. During the last minute of sausage grilling, add the green beans to the grill and toss occasionally to prevent burning.
6. Serve sausage with garlicky green beans. If desired, sprinkle with Parmesan cheese.
Cooking Time: 15-20 minutes
Slow Cooker Italian Sausage and White Bean Stew
Savor the hearty flavors of Italy with this comforting slow cooker stew. This recipe combines juicy Italian sausage, creamy cannellini beans, and aromatic vegetables for a satisfying meal.
Ingredients:
– 1 lb Italian sausage (sweet or hot)
– 1 can (15 oz) cannellini beans, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 carrot, chopped
– 1 celery stalk, chopped
– 1 can (28 oz) crushed tomatoes
– 1 tsp dried oregano
– Salt and pepper, to taste
– 1/4 cup chicken broth
Instructions:
1. Place the Italian sausage in the slow cooker.
2. Add the chopped onion, garlic, carrot, and celery on top of the sausage.
3. Stir in the cannellini beans, crushed tomatoes, oregano, salt, and pepper.
4. Pour in the chicken broth.
5. Cook on Low for 6-8 hours or High for 3-4 hours.
6. Serve hot, garnished with fresh parsley if desired.
Cooking Time: 6-8 hours (Low) or 3-4 hours (High)
Cauliflower Crust Pizza with Turkey Italian Sausage
A low-carb twist on traditional pizza, this recipe uses cauliflower crust and turkey Italian sausage for a flavorful and nutritious meal. This cauliflower crust pizza is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 head of cauliflower
– 1/2 cup grated Parmesan cheese
– 1/4 cup almond flour
– 1 egg
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1 pound turkey Italian sausage, casings removed
– 1 cup marinara sauce
– 8 ounces shredded mozzarella cheese
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Pulse in a food processor until it resembles rice.
3. In a bowl, combine the cauliflower “rice” with Parmesan cheese, almond flour, egg, salt, and pepper. Mix well.
4. Press the mixture into a greased 12-inch pizza pan or baking dish.
5. Cook the turkey Italian sausage in a skillet over medium-high heat until browned, breaking it up with a spoon as it cooks.
6. Spread the marinara sauce over the cauliflower crust, followed by the cooked sausage and mozzarella cheese.
7. Bake for 15-20 minutes or until the cheese is melted and bubbly.
Cooking Time: 15-20 minutes
Healthy Italian Sausage and Lentil Bolognese
This hearty, plant-based twist on the classic Italian bolognese sauce is a flavorful and nutritious alternative to traditional meat-based sauces. With the added benefits of fiber-rich lentils and lean turkey sausage, this dish is perfect for a quick and easy weeknight dinner.
Ingredients:
– 1 pound Italian-style turkey sausage, casings removed
– 1 medium onion, finely chopped
– 2 cloves garlic, minced
– 1 cup brown or green lentils, rinsed and drained
– 1 can (28 oz) crushed tomatoes
– 1 cup vegetable broth
– 1 tablespoon tomato paste
– 1 teaspoon dried basil
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook the sausage in a large pot over medium-high heat, breaking it up with a spoon as it cooks, until browned and cooked through.
2. Add the onion and garlic; cook until the onion is translucent.
3. Stir in the lentils, tomatoes, broth, tomato paste, basil, salt, and pepper. Bring to a simmer.
4. Reduce heat to low and let sauce cook for 20-25 minutes or until the lentils are tender.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 25 minutes
Baked Italian Sausage with Roasted Mediterranean Vegetables
A flavorful and aromatic dinner that combines the richness of Italian sausage with the vibrant colors and tastes of the Mediterranean.
Ingredients:
– 4 Italian sausages (sweet or hot)
– 2 large red bell peppers, seeded and sliced
– 1 large yellow bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 1 large eggplant, sliced
– 2 cloves of garlic, minced
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the sausages on one half of the baking sheet.
4. Toss the bell peppers, zucchini, and eggplant with olive oil, salt, and pepper. Spread them out on the other half of the baking sheet.
5. Roast in the preheated oven for 25-30 minutes or until the vegetables are tender and lightly caramelized.
6. Add the garlic to the sausages and continue to roast for an additional 10-15 minutes, or until the sausages are cooked through.
7. Garnish with chopped parsley, if desired.
8. Serve hot and enjoy!
Cooking Time: 40-45 minutes
Light Italian Sausage and Eggplant Parmesan
This recipe combines the flavors of Italy with a lighter twist, featuring juicy eggplant slices and sweet Italian sausage. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 medium eggplant, sliced into 1/4-inch thick rounds
– 1 lb light Italian sausage, casings removed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 cup marinara sauce
– 8 oz ricotta cheese
– 1 cup shredded mozzarella cheese
– Fresh basil leaves, chopped (optional)
– Olive oil for cooking
Instructions:
1. Preheat oven to 375°F.
2. Cook Italian sausage in a large skillet over medium-high heat, breaking up with spoon as it cooks, until browned and cooked through, about 5 minutes.
3. In same skillet, add chopped onion and cook until translucent, about 3-4 minutes.
4. Add eggplant slices to the skillet and cook until tender, about 3-4 minutes per side.
5. In a separate bowl, combine marinara sauce and ricotta cheese.
6. Assemble Parmesan by layering cooked sausage, eggplant, and cheese mixture in a baking dish. Top with mozzarella cheese.
7. Bake for 20-25 minutes or until melted and bubbly.
Cooking Time: 30-40 minutes
Healthy Italian Sausage and Farro Salad
A flavorful and nutritious salad that combines the richness of Italian sausage with the nutty taste of farro, all wrapped up in a light vinaigrette. Perfect for a quick weeknight dinner or a packed lunch.
Ingredients:
– 1 lb sweet Italian sausage, casings removed
– 1 cup cooked farro
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tbsp olive oil
– 1 tbsp apple cider vinegar
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook farro according to package instructions.
3. Grill or pan-fry Italian sausage until browned, about 5-7 minutes.
4. In a large bowl, combine cooked farro, mixed greens, cherry tomatoes, feta cheese, and parsley.
5. Slice grilled sausage into thin strips and add on top of salad.
6. Drizzle with olive oil and apple cider vinegar. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Spaghetti Squash with Italian Sausage and Pesto
Transform the humble spaghetti squash into a flavorful and satisfying main course by pairing it with juicy Italian sausage and creamy pesto. This recipe is perfect for a weeknight dinner that’s both healthy and delicious.
Ingredients:
– 2 medium-sized spaghetti squash
– 1 pound Italian sausage, casings removed
– 1/4 cup pesto
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Drizzle the cut side with olive oil and season with salt and pepper.
4. Roast the squash for 45 minutes, or until the flesh is tender.
5. Meanwhile, cook the Italian sausage in a skillet over medium-high heat, breaking it up with a spoon as it cooks.
6. Once the squash is done, use a fork to scrape out the strands.
7. Toss the cooked sausage with the pesto and add to the squash.
8. Season with salt and pepper to taste. Garnish with chopped parsley if desired.
Cooking Time: 50 minutes
Low-Fat Italian Sausage and Chickpea Casserole
A hearty and flavorful casserole that combines the richness of Italian sausage with the protein-packed goodness of chickpeas, all in a low-fat package.
Ingredients:
– 1 lb Italian sausage, casings removed
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) chickpeas, drained and rinsed
– 1/2 cup reduced-fat cheddar cheese, shredded
– 1/4 cup chopped fresh parsley
– 1 tsp dried oregano
– Salt and pepper to taste
– 1/4 cup whole wheat breadcrumbs
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook Italian sausage in a large skillet over medium-high heat, breaking apart with a spoon, until browned and cooked through.
3. Add diced tomatoes, chickpeas, cheese, parsley, oregano, salt, and pepper to the skillet; stir to combine.
4. In a separate bowl, mix breadcrumbs and a pinch of salt.
5. Transfer the sausage mixture to a 9×13-inch baking dish; top with breadcrumb mixture.
6. Bake for 25-30 minutes or until the casserole is hot and bubbly.
Cooking Time: 25-30 minutes
Summary
Get ready to spice up your weight loss journey with these 18 delicious and healthy Italian sausage recipes! From hearty skillets to satisfying casseroles, these flavorful dishes are sure to please even the pickiest eaters. With options like Whole Wheat Pasta with Turkey Italian Sausage and Spinach, Air Fryer Italian Sausage with Roasted Brussels Sprouts, and Grilled Italian Sausage with Garlicky Green Beans, you’ll never get bored. Plus, each recipe has been carefully crafted to fit within your Weight Watchers points budget. Start cooking and watch the pounds melt away!
