Low Calorie Italian Sausage and Peppers {137 CALORIES}

Italian Sausage and Peppers Recipe

This Low Calorie Italian Sausage and Peppers recipe is just 137 calories and tastes just the the full fat, full calorie recipe for sausages and peppers my (100% Italian) mom used to make!

This easy recipe for sausage and peppers can be made quickly and easily, and can be served a number of different ways.

Italian Sausage and Peppers Recipe

You can serve this sausage and pepper recipe lover pasta, in a roll (as sausage and peppers sandwiches!) or with crusty bread. It’s even wonderful alone… The flavors are so perfect and the recipe so healthy you’ll want to eat it right out of the pan.

Most sausage and peppers recipes call for lots of butter. Sure it’s delicious, but not at a authentic and it adds way too many calories. We have a secret ingredient we use instead that is authentic, and low in calories.

This Italian Sausage and peppers recipe is just 137 calories!

Low Calorie Italian Sausage and Peppers

Italian sausage peppers and onions only require a few ingredients to make the perfect meal. In this article you will learn how to make an authentic Italian sausage and peppers recipe both low in calories, and absolutely delicious.

We’ve supplied you with everything you’ll need to make this yummy recipe for sweet sausage. From a shopping list, to a printable recipe card… We’ve covered everything you’ll need to know about making easy sausage and peppers recipes.

This Italian sausages and peppers recipe is made easy with the following sections…

What You’ll Find in this Article:

Take a screenshot of the shopping list to your phone so you have it handy the next time you go grocery shopping. And email yourself (or print!) the recipe card so you have it at your fingertips the next time you have a craving for this Italian sausage and peppers recipe.

Below you’ll find the best peppers and onions for sausage dishes, our “secret ingredient” and more in the ingredients for sausage & peppers recipe section.

Up next, a shopping list for our low calorie Italian Sausage and peppers recipe…

Ingredients for Sausage Peppers and Onions Recipe

A traditional Italian sausages and onions with peppers recipe will call for sweet sausage. But you can use whatever you prefer, just make sure you get “Italian” sausages, and for calorie sake get Turkey or Chicken sausages.

Low Calorie Cooking Tip: We use Olive oil spray to lighten up the dish. By swapping butter or olive oil for Olive oil spray you can use just a fine mist and not excess oil. This will save you 100’s of calories and lots of fat… And best of all, it won’t change the taste or consistency of the recipe!

Italian Sausage and Peppers Recipe

Italian sweet sausage recipes have so much complexity… If you’ve never worked with Italian sweet sausages, this is the recipe to start with. They are not sweet like desserts, and they are so perfect with bell peppers and onions in this traditional Italian American dish.

Shopping List for Italian Peppers and Onions with Sausage:

  • Turkey sweet Italian sausage links
  • Olive oil spray
  • Yellow onion 
  • Red onion
  • Garlic
  • Italian Seasoning
  • Bell peppers
  • White wine or vegetable stock

The best sausage and peppers recipe will have simple ingredients. Sausages, onions, peppers and a little bit of herbs and spices. Make sure to get the best ingredients you can afford (organic if you can) since we are using such a small list of ingredients in this recipe.

Question: Can I use Italian “Hot” sausages?

Answer: Yes, you sure can. It will change the flavor of the dish, but you can easily make this a hot sausage recipe. Most often Italian hot sausage recipes are reserved for red sauces, so if you are looking for more hot Italian sausage recipes, try out my 20 Minute Arrabbiata Sauce Recipe (Spicy Pasta Sauce).

Special Tip: You can find all the measurements in the recipe card below. There you can choose how many servings of this low calorie sausage and peppers recipe you want to make. It will do all the measurement math for you! All of the ingredients for this Italian sausage dinner recipe can be doubled or tripled with the click of a button.

Up next, you’ll learn how to cook sausage and peppers…

How to Make Italian Sausage and Peppers

You can make this low calorie peppers and onions sausage recipe in a flash, and to make weeknight cooking even easier you can do some meal prep…

Meal Prep Tip: Slice the peppers and onions ahead of time, you can even slice and freeze them! This will save you time and effort when you want to cook this Italian Sausage and Peppers Recipe.

Special Tip: You can find the measurements, directions, nutrition and more in the recipe card below! We combined all the helpful information in one place!

How to Make Sausages with Peppers:

  1. Add the sausage in a large skillet over medium heat, and brown on all sides. Remove from skillet to a plate, and slice. (They will not be fully cooked)
  2. Spray the skillet with olive oil, and add it the onions and cook for 5 minutes. Add in the garlic and Italian seasoning and cook for an additional 1-2 minutes until fragrant.
  3. Add in the bell peppers and white wine. Cook for 5-6 minutes more until the pepper are soft.
  4. Return sausage slices to skillet, reduce heat to low, cover, and simmer 15 minutes.
  5. Serve hot, these sausage and peppers are wonderful as is, over pasta, in a sandwich or over crusty bread.

If you don’t have (or want to use) wine, vegetable or chicken stock will work well instead. You just need a bit of liquid to cook all the flavors together in.

Special Tip: You can find these directions, along with measurements, nutrition and more in the sharable recipe card in the next section!

Up next, a sharable recipe card for our low calorie Italian Sausage and Peppers Recipe…

Low Calorie Italian Sausage and Peppers Recipe

This Italian Sausage and Peppers Recipe is just 137 calories per cup… the perfect amount for making sausage and peppers sandwiches! And with such a low calorie count, you can enjoy this sausages and peppers recipe anyway you like without hurting your diet.

Many people enjoy this recipe on a sandwich, or over pasta, or with crusty bread, or just alone.

P.S. It’s also great cold out of the fridge… yum!

Italian Sausage and Peppers Recipe

Low Calorie Italian Sausage and Peppers Recipe

Lose Weight By Eating
At just 137 calories this Italian Sausage and Peppers Recipe makes a wonderful healthy main dish. And it's so low in calories you I can make sausage and peppers sandwiches without ruining your diet!
This authentic Italian sausage and peppers recipe is my (100% Italian) Mother's recipe, lightened up. It tastes exactly like mom used to make it, but for 1/3 the calories.
You can use hot, mild, or the traditional sweet sausages in this low calorie easy recipe for sausage and peppers… all are wonderful. Though sweet is the traditional way to make this Italian dish.
5 from 24 votes
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Main Course
Cuisine Italian
Servings 6 servings
Calories 137 kcal

Ingredients
  

  • 4 turkey sweet Italian sausage links
  • Olive oil spray
  • 1 yellow onion sliced
  • 1 red onion sliced
  • 5 cloves garlic minced
  • 2 teaspoons Italian Seasoning
  • 3 bell peppers sliced (any color or a mix)
  • ¼ cup white wine or vegetable stock

Instructions
 

  • Add the sausage in a large skillet over medium heat, and brown on all sides. Remove from skillet to a plate, and slice. (They will not be fully cooked)
  • Spray the skillet with olive oil, and add it the onions and cook for 5 minutes. Add in the garlic and Italian seasoning and cook for an additional 1-2 minutes until fragrant.
  • Add in the bell peppers and white wine. Cook for 5-6 minutes more until the pepper are soft.
  • Return sausage slices to skillet, reduce heat to low, cover, and simmer 15 minutes.
  • Serve hot, these sausage and peppers are wonderful as is, over pasta, in a sandwich or over crusty bread.

Nutrition

Serving: 1cupCalories: 137kcalCarbohydrates: 8.2gProtein: 11gFat: 6.1gSaturated Fat: 1.8gCholesterol: 34mgSodium: 390mgPotassium: 159mgFiber: 1.2gSugar: 4gCalcium: 28mgIron: 1mg
Keyword Main Course
Tried this recipe?Let us know how it was!

Up next, nutrition and calories in Sausage and Peppers Recipes…

Nutrition and Calories in Italian Sausage and Peppers Recipes

Most recipes for Italian sausages and peppers are high in calories and fat… but not ours.

We cut out 100’s of calories and fat with the help of Olive oil spray. We can use a small amount without soaking the recipe in oil.

The nutrition and calories below is based off 1 serving (1 cup) of the Low Calorie Italian Sausage and Peppers above.

Important Note: As a reminder, at Lose Weight By Eating it is our goal to make you healthier, all-natural versions of your favorite recipes… not all will be “diet worthy” depending on the diet you are on. But they will be healthier versions to help curb your cravings.

You can find more low calorie Italian recipes in the next section…

Nutrition and Calories in Italian Sausage and Peppers Recipes

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