If you’re craving a dish that’s both satisfying and nourishing, this Healthy Chicken Sausage Pasta Recipe is absolutely the answer. Imagine tender chicken sausage pieces mingling perfectly with fresh green beans, spinach, and sun-dried tomatoes, all tossed with al dente pasta and a zing of lemon juice and Italian seasoning. It’s a brilliant balance of flavors, colors, and textures that come together quickly, making it perfect for a wholesome weeknight dinner that feels indulgent but stays good for you.
Ingredients You’ll Need
Each ingredient in this dish plays a starring role, from the hearty chicken sausage that provides protein and savory richness to the bright green beans and spinach which add fresh texture and vibrant color. Using simple, fresh components ensures your pasta tastes clean and wholesome, without sacrificing flavor.
- 8 ounces uncooked pasta: Choose your favorite type like spaghetti or penne for the base that soaks up all those delicious flavors.
- 1 teaspoon olive oil: A healthy fat that helps brown the sausage and keep everything moist and tasty.
- 16 ounces chicken sausage: Cut into bite-sized pieces, it adds a lean protein source with satisfying, savory notes.
- 12 ounces fresh green beans: Trimmed and cut into bites to add a crisp, fresh snap and beautiful green color.
- 1/2 cup frozen chopped spinach (or 1 cup fresh): Adds nutrients, moisture, and a subtle earthiness.
- 2 tablespoons sun-dried tomatoes: Chopped to bring a sweet, tangy burst that brightens the whole dish.
- Juice of 1/2 lemon: A splash of citrus acidity that lifts and balances the richness.
- 4 cloves garlic (minced): For aromatic depth and that irresistible savory punch.
- 2 dashes Italian seasoning: The perfect herb blend to tie all flavors together perfectly.
- Red pepper flakes (to taste): Adds a gentle kick, adjustable to your spice preference.
- Salt & pepper (to taste): Essential for seasoning and bringing all the ingredients into harmony.
How to Make Healthy Chicken Sausage Pasta Recipe
Step 1: Cook the Pasta
Start by bringing a large pot of salted water to a rolling boil—seasoning the water well is key to flavorful pasta. Add your pasta and cook according to package instructions until al dente. This is the foundation of your meal, so watch it carefully to avoid overcooking. Once done, save a couple of tablespoons of the pasta water before draining; it will help marry the sauce and pasta later on.
Step 2: Brown the Chicken Sausage
While the pasta cooks, heat the olive oil over medium-high heat in a skillet. Toss in the chicken sausage pieces and let them brown for 8 to 10 minutes, turning occasionally. This step locks in flavor and creates a delicious crust on the sausage that adds texture to the dish. The aroma at this stage will start building your appetite!
Step 3: Cook the Vegetables
Once your sausage is beautifully browned, reduce the heat to medium and add the chopped spinach and green beans. Cooking these together for about 5 minutes softens the greens just enough while keeping their vibrant color and crunch intact. This gives your pasta a freshness that contrasts wonderfully with the savory sausage.
Step 4: Add the Flavor Boosters
Next, stir in the lemon juice, minced garlic, Italian seasoning, red pepper flakes, and salt and pepper to taste. Let everything cook together for around two minutes so the garlic softens and the flavors meld. Here is where your dish really comes alive with a bright and herby finish that will make you want to dive in immediately.
Step 5: Combine Pasta with Sauce
Before draining the pasta, add a few tablespoons of the saved pasta water to your skillet. This starchy water helps create a silky sauce that clings beautifully to each strand or piece of pasta. Drain the pasta and toss it thoroughly with the sausage and vegetable mixture. Serve piping hot, straight from the pan, to enjoy the full warmth and freshness of this meal.
How to Serve Healthy Chicken Sausage Pasta Recipe
Garnishes
To make your Healthy Chicken Sausage Pasta Recipe even more inviting, consider garnishing with freshly grated Parmesan cheese or some chopped fresh basil or parsley. These simple touches add a fragrant finish and a bit of color contrast that never fails to impress friends and family.
Side Dishes
This pasta pairs wonderfully with a crisp green salad dressed lightly with olive oil and lemon or a side of garlic bread for a cozy comfort-food twist. For a lighter option, roasted cherry tomatoes or a steamed vegetable medley would complement the flavors without overpowering the main dish.
Creative Ways to Present
Want to make this meal feel extra special? Serve it in individual bowls topped with a drizzle of good quality extra virgin olive oil and a sprinkle of red pepper flakes for added warmth. Or plate it family-style in a large shallow serving dish so everyone can help themselves, encouraging a communal and joyful dining experience.
Make Ahead and Storage
Storing Leftovers
Leftovers of this Healthy Chicken Sausage Pasta Recipe keep well in an airtight container in the refrigerator for up to 3 days. The flavors often deepen overnight, so it makes a delicious lunch or quick dinner the next day. Just be sure to cool it completely before sealing to maintain freshness.
Freezing
If you want to freeze portions for future meals, this pasta freezes best without the lemon juice added, as citrus can sometimes change texture after thawing. Freeze in a freezer-safe container for up to 2 months. Thaw in the refrigerator overnight before reheating to keep the textures intact.
Reheating
Reheat your leftover pasta gently on the stovetop or in the microwave with a splash of water or broth to restore moisture. Stir occasionally and heat evenly until warmed through so nothing dries out. This way, you can enjoy your Healthy Chicken Sausage Pasta Recipe just as much the second time around.
FAQs
Can I use other types of sausage?
Absolutely! While chicken sausage keeps this recipe lean, you can substitute turkey, pork, or even a plant-based sausage depending on your preference. Just adjust cooking times as needed to ensure it’s fully cooked and browned.
What pasta works best for this recipe?
Spaghetti works beautifully, but any sturdy pasta like penne, fusilli, or rigatoni will also hold up well to the chunky sausage and veggies. Choose whole wheat varieties if you want to boost fiber and nutrients even more.
Can I add more vegetables?
Yes! Feel free to mix in mushrooms, bell peppers, or zucchini to increase volume and nutrition. Just sauté them along with the green beans and spinach to keep the cooking process simple.
Is this recipe gluten-free?
It can be, if you swap regular pasta for a gluten-free variety. Many gluten-free pastas cook similarly and won’t compromise on taste, so you can enjoy this Healthy Chicken Sausage Pasta Recipe without worry.
How spicy is this dish?
The heat level is totally up to you! If you prefer mild, just skip or reduce the red pepper flakes. For a spicier kick, add more or even a pinch of cayenne pepper to intensify the warmth.
Final Thoughts
This Healthy Chicken Sausage Pasta Recipe has become one of my go-to favorites whenever I want something quick, wholesome, and totally satisfying. It’s a fantastic way to sneak in fresh veggies without feeling like you’re compromising on flavor or satisfaction. If you try it, I’m confident it’ll be a new staple in your recipe collection, bringing warmth and joy to your table time and time again.
Print
Healthy Chicken Sausage Pasta Recipe
- Prep Time: 10 minutes
- Cook Time: 17 minutes
- Total Time: 27 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian-American
- Diet: Low Fat
Description
This Healthy Chicken Sausage Pasta is a quick and nutritious meal combining whole pasta with flavorful chicken sausage, fresh green beans, nutrient-rich spinach, and sun-dried tomatoes. Tossed in a light lemon-garlic sauce with Italian herbs and a hint of red pepper flakes, this dish is perfect for a wholesome weeknight dinner that doesn’t compromise on taste.
Ingredients
Pasta and Vegetables
- 8 ounces uncooked pasta (such as spaghetti)
- 12 ounces fresh green beans, cut into bite-sized pieces
- 1/2 cup frozen chopped spinach, thawed and drained (or 1 cup fresh, chopped)
- 2 tablespoons sun-dried tomatoes, chopped
Protein
- 16 ounces chicken sausage, cut into bite-size pieces
Flavoring and Seasonings
- 1 teaspoon olive oil
- Juice of 1/2 lemon
- 4 cloves garlic, minced
- 2 dashes Italian seasoning
- Red pepper flakes, to taste
- Salt and pepper, to taste
Instructions
- Cook the Pasta: Bring a large pot of salted water to a boil. Add the uncooked pasta and cook according to package directions until al dente. Reserve a few tablespoons of pasta water before draining the pasta.
- Brown the Sausage: While the pasta cooks, warm the olive oil in a skillet over medium-high heat. Add the chicken sausage pieces and brown them for 8 to 10 minutes, ensuring they are cooked through and nicely caramelized.
- Sauté Vegetables: Reduce the heat to medium. Add the chopped spinach and green beans to the skillet with the sausage. Cook them together for about 5 minutes, allowing the vegetables to soften but remain vibrant.
- Add Flavors: Stir in the lemon juice, minced garlic, Italian seasoning, red pepper flakes to your preferred level of heat, and salt and pepper to taste. Cook this mixture for an additional two minutes to let the flavors meld together.
- Toss Pasta with Sauce: Pour a couple of tablespoons of the reserved pasta water into the skillet to loosen the sauce. Drain the pasta and add it to the skillet. Toss everything together until the pasta is evenly coated with the sauce and heated through. Serve immediately.
Notes
- You can substitute fresh spinach if preferred, using about double the amount of frozen as fresh spinach reduces significantly when cooked.
- If you like a spicier dish, increase the amount of red pepper flakes.
- For a gluten-free option, use gluten-free pasta.
- Leftovers can be stored in an airtight container in the fridge for up to 3 days and reheated gently on the stovetop or microwave.
- Adding grated Parmesan cheese on top before serving is a delicious optional garnish.
