Clean Eating Sausage, Peppers & Onions

Clean Sausage Pepper & Onion
Clean Sausage Pepper & Onion – Clean & Delicious®

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Sausage & peppers (as we called it growing up) was another staple in the Cospito household (that’s my maiden name. Italian enough?).

Whenever we had an event or a party, my Mom would make a huge tray of sausage & peppers (with mushrooms. we always added mushrooms to our sausage & peppers.) and we would eat it on big white hoagie rolls.

And man, oh, man did I love this meal!  (Side note: when I was a little girl my family would call me sausage because I liked eating sausage so much.  And for some reason I thought that might be interesting enough to share with you…anyhow).

I still love this meal.  So I wanted to show you guys how I lighten it up and keep it aligned with my clean & delicious ways.

The first thing to go were the rolls.  Instead of the big old processed white fluffy rolls, I serve this over spaghetti squash.  Not only is it delish, but its an easy way to add another veggie to the meal (because really, can we ever get enough veggies?!).

I also like to use pre-cooked organic turkey or chicken sausage.  They are leaner than a more traditional link sausage and super quick and convenient to cook up.  Plus they come in lots of different flavors so its easy to change it up a bit just by choosing a different flavor sausage.

And I always make sure the veggie to meat rate ratio is at least doubled in favor of the veggies.

These simple little changes are all it takes to make sausage and peppers a meal that works perfectly with my clean & delicious style.

Clean Eating Sausage, Peppers & Onions

Yield: Serves 4-6

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes


  • 4 pre-cooked, organic chicken sausage, sliced
  • 1 tbsp. extra virgin olive oil
  • 1 large onion
  • 3 bell peppers (I like to use 3 different colors)
  • 2 cloves garlic, chopped
  • 8 oz. white or Cremini mushrooms, sliced
  • 1 tbsp. Italian seasoning
  • 1 tsp. garlic powder
  • 1 15 oz. can low sodium, diced tomatoes
  • ½ cup, low sodium, organic chicken broth
  • Salt and pepper to taste


Heat 1 tsp. of extra virgin olive oil in a large non-stick skillet over a medium high heat.  Add in sausage and cook on each side for 2-4 minutes or until sausage is browned.  Remove from the pan and set aside.

Add the remaining oil in to the pan (2 tsp.) along with the onions, peppers, garlic, and mushrooms.  Season with salt and pepper and give it all a good mix.  Allow veggies to cook for about 10 minutes or until tender.

Add the sausage back into the pan along with the Italian seasoning, garlic powder, diced tomatoes and chicken broth simmer for another 5-10 minutes depending on how tender you like your veggies.  I like mine al dente – so I usually just let this cook until everything is heated through.


Serves 4.

Nutrients per 1/4th of recipe: Calories: 265; Total Fat: 9.8g; Saturated Fat: 2g; Cholesterol: 0mg; Carbohydrate: 65g; Dietary Fiber: 4.8g; Sugars: 9.2g; Protein: 19g