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 too high in fat.

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

Or is there a way you can 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.

You can also choose from pork, turkey, chicken, or beef smoked 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 Smoked Sausage, Kale and Potato Soup. If you’re in the mood for a traditional Italian dish, the Spicy Sausage Pasta is more your thing. And if you want a simple one-pot dish that you can make in less than 30 minutes, you’ll like the Sheet Pan Smoked Sausage Dinner.



Italian Sausage Tortellini


Picture courtesy of Kevin & Amanda

Rich, fresh, decadent, soft, creamy, bold – that’s just a few words to describe this dish. You’ll honestly feel like you’ve ordered a restaurant meal but you’ve made it yourself at home – a great sense of satisfaction. And in one pan with little wash up – what more can one say!

Serves 4


1 Tbsp. olive oil

2 cups diced onions

1 lb. mild Italian smoked sausage

2-3 cloves garlic, minced

3/4 cup chicken broth

1 14.5 oz. can petite diced tomatoes

1/2 cup regular or heavy cream

9 oz. tortellini, fresh or frozen

Salt and pepper, to taste

2 cups fresh baby spinach, loosely packed

Nutrition Facts (per Serving)

Calories: 691

Protein: 34.7 grams

Carbs: 39.8 grams

Fat: 43 grams


Cheesy Smoked Sausage and Cabbage Casserole


Picture courtesy of Peace Love and Low Carb

This recipe provides a trifecta of satisfaction – it’s easy, cheap, and incredible moreish!

All you have to do is roughly chop your smoked sausage and veg, saute everything on the stove top before finishing in the oven for 15 minutes. The recipe produces generous servings and can be stored in the freezer for up to 3 months.

Serves 8


2 Tbsp. olive oil

2 Tbsp. grass fed butter

1 medium head green cabbage, quartered, cored and sliced

1 yellow bell pepper, chopped

1 cup onion, diced

4 cloves garlic, minced

Sea salt and black pepper, to taste

14.5 oz. can diced tomatoes

1 1/2 cup crushed tomatoes

14 oz. smoked sausage, halved and sliced into half moons

1 1/2 cups mozzarella cheese, shredded

1/4 cup Italian flat leaf parsley, rough chopped

Nutrition Facts (per Serving)

Calories: 333

Protein: 15.5 grams

Carbs: 12 grams

Fat: 25 grams


Smoked Sausage, Kale and Potato Soup


Picture courtesy of DietHood

For a comforting night-in, a tasty lunch option, or even something different for breakfast (yes, soup for breakfast is great!), whip up this amazing smoked sausage soup. It’s beaming with flavor, can be eaten hot or cold, and can be made with any smoked sausage of your choice.

Serves 4


1 Tbsp. butter

2 Tbsp. olive oil

1 yellow onion, diced

3 garlic cloves, finely chopped

1 14 oz. package smoked sausage (such as kielbasa or Eckrich), sliced into 1/4 inch rounds

4 cups torn kale leaves

Salt and fresh ground pepper, to taste

1 sprig fresh rosemary

1/2 tsp. dried thyme

3 cups cubed potatoes

1 32 oz. carton low sodium fat free chicken broth

2 cups soy milk

Nutrition Facts (per Serving)

Calories: 247

Protein: 8.5 grams

Carbs: 24 grams

Fat: 15.3 grams


One Pan Healthy Italian Sausage & Veggies


Picture courtesy of Chelsea’s Messy Apron

Easy prep, easily customizable, use any type of smoked sausage on hand – now that’s the type of dish we all love. Cook up a batch of this on the weekend and load up your containers for lunch all week – you’ll get six servings when served on top of rice or quinoa.

Serves 4-6


2 large carrots, approximately 2 cups

2 red potatoes, approximately 2 cups

1 small-medium zucchini, approximately 2 1/3 cups

2 red peppers, approximately 2 cups

1 head broccoli, approximately 1.5 cups

16 oz. smoked Italian turkey or chicken sausage


1/2 Tbsp. each: dried basil, dried oregano, dried parsley and garlic powder

1/2 tsp. onion powder

1/2 tsp. dried thyme

1/8 tsp. red pepper flakes, optional

1/3 cup Parmesan cheese, freshly grated, optional

4 1/2 Tbsp. olive oil

Optional: fresh parsley, salt and pepper

Nutrition Facts (per Serving)

Calories: 307

Protein: 19 grams

Carbs: 26 grams

Fat: 14.8 grams


Spicy Sausage Pasta


Picture courtesy of Kevin & Amanda

For another easy one-pan-dish that can be made in 30 minutes, including prep, this spicy sausage pasta is set to impress. It provides knock-your-socks-off flavor that is spicy, creamy, and cheesy. And here’s a little trick if you hate chopping onions – purchase them frozen in a bag and add them to your pan while still frozen. Saves even more prep time, and your eyes at the same time!

Serves 4


1 Tbsp. olive oil

1 lb. smoked sausage (turkey, chicken or beef)

1 1/2 cups diced onion

2 cloves garlic, minced

2 cups low sodium chicken broth

1 10 oz. can Ro-Tel tomatoes and green chiles, mild

1/2 cup heavy cream

8 oz. penne pasta

1/2 tsp. salt

1/2 tsp. pepper

1 cup Monterey Jack cheese, shredded

1/3 cup thinly sliced scallions

Nutrition Facts (per Serving)

Calories: 586

Protein: 30 grams

Carbs: 48 grams

Fat: 30 grams


Slow Cooker Chicken Smoked Sausage Gumbo


Picture courtesy of Diabetes Meal Plans

Cooked with a hot spicy smoked sausage and the undertones of sweet paprika, this slow cooked stew-like meal is a perfect any-time-of-day menu addition. Best of all it’s a prep in 5 minutes, set and forget meal. You can have dinner cooked and ready to eat as soon as you arrive home from work or the gym.

Serves 4


8 oz. spicy smoked sausage, thinly sliced

1.5 lbs. boneless, skinless chicken thighs, diced into bite size pieces

3 stalks celery, sliced

1 red bell pepper, deseeded and diced chunky

1 onion, diced

1 tsp. minced garlic

1 14 oz. can diced tomatoes, no added salt

4 Tbsp. tomato paste

8 oz. green beans, ends removed and cut in thirds

2 Tbsp. sweet paprika

6 oz. Brussels sprouts, quartered

1/2 cup stock

Nutrition Facts (per Serving)

Calories: 551

Protein: 47 grams

Carbs: 20 grams

Fat: 26 grams


Eckrich Smoked Sausage Fajita Recipe


Picture courtesy of Eckrich

For a feast of flavors and colors in less than 20 minutes, add this fajita recipe to your menu.

Quickly stir fry some chopped smoked sausage with colorful bell peppers, onions and spices. Then load the mixture inside your warmed tortillas along with some fresh lettuce, salsa and guacamole, and a bit of sour cream, and you’ll be feeling pretty indulgent.

Serves 4


8 oz. Eckrich smoked sausage, halved lengthwise, cut into 1/2 inch thick slices

1 medium green bell pepper, cut into thin strips

1 medium red bell pepper, cut into thin strips

1 medium onion, cut into thin slices, separated into rings

1 tsp. dried oregano leaves

1/2 tsp. ground cumin

1/8 tsp. hot pepper sauce

4 flour tortillas (8 inch)


Shredded lettuce

Shredded cheese



Sour cream

Nutrition Facts (per Serving)

Calories: 413

Protein: 12 grams

Carbs: 48 grams

Fat: 19 grams


BBQ Smoked Sausage Bites


Picture courtesy of Great Grub, Delicious Treats

Since these are served bite-sized, this recipe makes the perfect holiday appetizer or addition to a summer grill for your next get together. Or they can be kept handy in the fridge for a grabbable snack attack.

With just two ingredients you can easily switch up the type of sauce you include – try ketchup, satay, buffalo or hot sauce. Coat them up and cook in the pan or grill and you’re ready to run!

Serves 8


2 14 oz. packs smoked sausage (beef, chicken or turkey)

2 cups barbecue sauce

Nutrition Facts (per Serving)

Calories: 256

Protein: 6 grams

Carbs: 28 grams

Fat: 14 grams


One Pot Wonder Spanish Rice with Chorizo


Picture courtesy of The Wholesome Dish

If you loved Mexican inspired food, you’ll love this spicy smoked chorizo sausage meal. Like nearly all the other recipes above, it can be made in one pan and cooks in around 22 minutes. And with both the black beans and rice included, it’s incredibly wholesome and satisfying to the appetite.

Serves 4


1 15 oz. can black beans, drained and rinsed

1 10 oz. can Rotel diced tomatoes and chilies

1 cup chicken broth, or any broth

1 medium sweet bell pepper, seeded and chopped

1 small yellow onion, chopped

1/2 cup uncooked rice

1 tsp. chili powder

1/2 tsp. cumin

1/2 tsp. salt

1/4 tsp. ground black pepper

3/4 lb. chorizo sausage links, sliced into 1/2 inch pieces (about 4 links)

Nutrition Facts (per Serving)

Calories: 459

Protein: 21.8 grams

Carbs: 47.7 grams

Fat: 20.3 grams


Sheet Pan Smoked Sausage Dinner


Picture courtesy of Meatloaf and Melodrama

Just one sheet pan, 4 main ingredients, and 25 minutes is all you’ll need to create this dinner you’ll absolutely love.

Add the potatoes and beans to the pan, drizzle with olive oil, season with salt and pepper, and bake for 20 minutes. Just enough time to finish chores so you can sit back, relax and enjoy. Just remember to add your chopped smoked sausage to the pan 5 minutes before serving.

Serves 6


2 Tbsp. olive oil

1 1/2 lbs. smoked sausage (kielbasa), cut into roughly 2 inch pieces

1 lb. small white potatoes, halved

1 lb. green beans, trimmed

1 tsp. sea salt

1/2 tsp. ground black pepper

Nutrition Facts (per Serving)

Calories: 473

Protein: 14 grams

Carbs: 25 grams

Fat: 35 grams


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