• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Clean & Delicious logo

  • Recipes
  • Video
  • Food For Thought
    • Intuitive Eating
    • Mental Health
    • Nutrition
    • Weight Loss
  • Shop
  • About
  • Contact
    • Work With Me
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

Home » Recipes » Dinner » Meat + Chicken » Clean Eating Sausage, Peppers & Onions

Clean Eating Sausage, Peppers & Onions

4.65 from 14 votes
By Dani Spies
Jump to Recipe Jump to Video Print Recipe

This post may contain affiliate links.
Clean Sausage Pepper & Onion
Clean Sausage Pepper & Onion – Clean & Delicious®

Scroll down to watch the video!

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 Sausage Pepper & Onion
Print Recipe
4.65 from 14 votes

Clean Eating Sausage, Peppers & Onions

Course: DIET, DINNER, meat + chicken
Cuisine: gluten free, Italian, low carb + keto
Author: Dani Spies
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Calories: 387kcal

Ingredients

  • 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
  • 1/2 cup low sodium, organic chicken broth
  • Salt and pepper to taste

Instructions

  • 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.
  • Enjoy!
  • Serves 4.

Nutrition

Calories: 387kcal | Carbohydrates: 51g | Protein: 7g | Fat: 19g | Saturated Fat: 3g | Cholesterol: 1mg | Sodium: 93mg | Potassium: 998mg | Fiber: 14g | Sugar: 23g | Vitamin A: 11430IU | Vitamin C: 457.8mg | Calcium: 300mg | Iron: 7.6mg

Gluten Free, Low Carb + Keto, Meat + Chicken, Recipes, Video

About Dani Spies

Dani Spies is the founder and host of Clean & Delicious; a weekly cooking show on YouTube and a healthy eating blog that celebrates real, whole foods! She takes a holistic approach to health and wellness and is loved for her approachable, down to earth style both in and out of the kitchen.

Learn MoreWork With Me

Reader Interactions

Yum! I love this recipe.

    Leave a review Cancel reply

    If you loved this recipe please leave a comment and star rating below. Questions are also welcome. Cheers!

    Recipe Rating




    Comments

  1. Patricia says

    September 9, 2014 at 7:58 pm

    5 stars
    Thanks Dani – I needed this version too! I am a little derailed lately so I am hoping this will put me back on track. Your recipes have become my classics.

    Reply
    • Dani says

      September 10, 2014 at 6:51 am

      5 stars
      Hi Patricia! I have been a little derailed too – but with back to school schedules and the end of Summer playtime I am recommitting to my eating and food prep:)

      Reply
  2. Keena says

    September 15, 2014 at 5:25 pm

    5 stars
    I made this yesterday and my boyfriend and absolutely LOVE it!! Which is definetly no shocker since we love every single recipe you post. We made this over some gluten free penne pasta and ate the left overs for lunch today. Needless to say there is nothing left of the meal.. Will make this again I’m sure within a week or two.

    Thank you for posting such awesome recipes Dani! You have truly changed the way we eat FOREVER!

    Reply
    • Dani says

      September 16, 2014 at 3:11 pm

      5 stars
      Isn’t is just so good (and so easy!)? So glad you guys enjoyed it!!

      Reply
  3. Nickolas Hiemstra says

    September 16, 2014 at 6:35 pm

    5 stars
    Every Sunday a small group of about 18-20 people gather to share meals, worship and pray. I would love to provide several of your recipes, especially this one. But I am unsure how I can make this ahead of time, and take it to our meetings?

    Also, how can I make the recipe larger, to feed several people?

    Reply
    • Dani says

      September 18, 2014 at 4:41 pm

      5 stars
      This dish would be easy to make a head – I would x the ingredients by 4 or 5 to feed the crowd, then cook it all up in a big pan or pot and transfer to a baking dish. Then when it’s party time – pop it in the oven around 350 and heat until it is warmed through.

      Reply
  4. Carol says

    September 16, 2014 at 8:09 pm

    5 stars
    Excellent.. Added zucchini and squash so good. Next time will try adding sweet potatoes.

    Reply
    • Dani says

      September 18, 2014 at 4:39 pm

      5 stars
      yum!

      Reply
  5. Christine says

    September 22, 2014 at 11:16 am

    5 stars
    I made this on Friday and it was delicious! I have leftovers for lunch today and I’m watching the clock. 🙂 I served it over zucchini noodles – will definitely make this again! Thanks for sharing!

    Reply
  6. Sheils says

    November 16, 2015 at 9:51 pm

    5 stars
    Hi Dani, 
    This recipe sounds yummy. I am diabetic and would like to know how can I reduce the amount of carbohydrates in this recipe.

    Reply
  7. Sherry says

    May 5, 2016 at 9:11 pm

    5 stars
    Came out great & tried it with zoodles
    thank u

    Reply
    • Dani says

      May 7, 2016 at 1:17 am

      5 stars
      Awesome! I love that you made it with zoodles 🙂

      Reply

Primary Sidebar

Hi, I’m Dani.

I’m a Health, Wellness & Weight Loss Coach, Mom of two, and the Founder of Clean & Delicious®. I’ll show you how to make healthy eating CRAZY-easy and insanely DELICIOUS!

Learn more

Never Miss a Recipe

Sign up for free recipes straight to your inbox.

Reader Faves

shrimp and green beans on small plate with fork

Roasted Shrimp and Green Beans

meatloaf muffins on plate

Meatloaf Muffins

Brussels Sprouts + Grapes

Roasted Brussels Sprouts and Grapes | Healthy Holiday Side Dish

Turkey Stuffed Zucchini Boats - Clean & Delicious®

Turkey Stuffed Zucchini Boats

Roasted Rosemary Chicken

Baked Chicken And Potatoes

apple-protein-muffins

Apple Protein Muffins

Seasonal Picks

spinach frittata in cast iron pan

Spinach Frittata

warm blueberry crisp with vanilla ice-cream

Blueberry Crisp Recipe

open-faced fish taco on white plate

Easy Fish Tacos

healthy foods

10 Healthy Fridge Staples

blueberry oatmeal muffin cup

Baked Blueberry Lemon Oatmeal Muffin Cups

steamed beets in a white bowl

Simply Steamed Beets

My Ebooks

photo of salad and ice cream ebook

Search

Hi there!

I’m Dani, a Holistic Health+Weight Loss Coach and I'll show you how to make simple, nutritious food, do-able (and delicious!).

Read More »

Inspiration for Your Inbox!

Inspiration for Your Inbox!

Stay Connected

Never miss a recipe!

Subscribe to get new recipes + tips via email plus my BONUS smoothie making guide!

Get simple delicious recipe ideas for health, wellness + weight loss!

View My Ebooks

Macaroni salad served in a large bowl.

Healthy Macaroni Salad

Italian pasta salad in a large white serving bowl.

Italian Pasta Salad

3 cookies stacked on each other

3-Ingredient Banana Oatmeal Breakfast Cookies

As Featured On

Footer

Never miss a recipe!

Subscribe to get new recipes + tips via email plus my BONUS smoothie making guide!

  • Recipes
  • Food For Thought
  • Shop
  • About
  • Work With Me

© 2022 Clean & Delicious. Privacy Policy

Jump on the Interest List for My New Course:

The Don’t Diet