Recipes › Main Course › High Protein Chicken Sausage Skillet Recipe

High Protein Chicken Sausage Skillet Recipe High-Protein

Recipe by Pedro M. A. Neves

This Italian-inspired one-pan dish combines lean chicken sausage with vibrant vegetables and aromatic herbs for a complete, protein-rich meal. The skillet method locks in flavors while keeping preparation and cleanup minimal, making it ideal for post-workout recovery or meal prep. Fresh zucchini, bell peppers, and tomatoes provide nutrients and fiber alongside the 28g of protein per serving.

Ingredients

• 4 lean chicken sausages (400g total, about 85g each)
• 2 medium zucchini (300g), sliced into half-moons
• 1 large red bell pepper (200g), cut into strips
• 1 medium yellow onion (150g), sliced
• 3 cloves garlic, minced
• 1 can (400g) crushed San Marzano tomatoes
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon dried oregano
• ½ teaspoon dried basil
• ¼ teaspoon red pepper flakes
• Sea salt and black pepper to taste
• 2 tablespoons fresh Italian parsley, chopped
• 30g grated Pecorino Romano cheese (optional)

Instructions

1. Heat 1 tablespoon of olive oil in a large 12-inch skillet over medium-high heat. Pierce each chicken sausage once with a knife to prevent bursting, then add them to the skillet. Brown for 4-5 minutes on one side until golden, then flip and brown the other side for another 4 minutes. Transfer to a plate.

2. Add remaining 1 tablespoon olive oil to the skillet. Add sliced onions and cook for 2 minutes until slightly softened, then add minced garlic and cook for 30 seconds until fragrant.

3. Add zucchini and bell pepper strips to the skillet. Stir occasionally and cook for 4-5 minutes until vegetables begin to soften but retain slight firmness.

4. Pour in the crushed tomatoes, then add oregano, basil, and red pepper flakes. Stir to combine all ingredients.

5. Return the cooked chicken sausages to the skillet, nestling them into the vegetable and tomato mixture. Season with sea salt and black pepper to taste.

6. Reduce heat to medium-low and simmer uncovered for 6-8 minutes, allowing flavors to meld and sauce to reduce slightly. The sausages should reach an internal temperature of 74°C (165°F) if using a meat thermometer.

7. Remove from heat and garnish with fresh Italian parsley. Top with grated Pecorino Romano cheese if desired, and serve directly from the skillet or divided onto plates.

Substitutions

• Replace chicken sausage with ground turkey breast (93/7 lean) mixed with Italian herbs and 1 tablespoon breadcrumbs per 100g for homemade sausage patties
• Substitute red bell pepper with roasted red peppers from a jar (packed in water) for faster prep
• Use fresh spinach or kale instead of zucchini for added micronutrients and different texture
• Replace Pecorino Romano with grated Parmigiano-Reggiano or omit entirely for dairy-free option

Tips

• Pierce sausages before cooking to prevent them from bursting and ensure even cooking throughout
• For meal prep, cool the skillet completely, divide into 4 portions in glass containers, and refrigerate up to 4 days or freeze up to 3 months
• Don't skip the initial sausage browning step—the caramelization adds depth of flavor that enriches the entire dish
• If you prefer a thicker sauce, continue simmering for an additional 3-5 minutes to reduce liquid further

This skillet approach reflects Italian home cooking traditions where one-pan dishes (such as 'padella') allow families to cook satisfying, vegetable-forward meals using local seasonal produce and preserved tomatoes, the foundation of Italian cuisine for centuries.

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