5-Ingredient Italian Sausage and Kale Baked Ziti
This Italian Sausage and Kale Baked Ziti delivers 40g protein and 692 calories per serving across 6 servings in under 30 minutes. The calorie density suits muscle-building phases where total daily intake matters as much as protein, and batch-prepping 6 servings covers half your week. Stovetop execution keeps prep logistics straightforward.
Ingredients
- •Pasta, Ziti, White, Dry(340g)
- •Italian Pork Sausage(454g)
- •Garlic(240g)
- •Kale
- •Mozzarella Cheese(480g)
Part-skim mozzarella. Pre-shredded bags are convenient for meal prep.
- •Optional Additional Toppings: Shredded Parmesan Cheese, Crushed Red Pepper Flakes
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Preheat oven to 375 degrees F. Heat a large stockpot full of generously-salted water for the pasta.
- 2In a (separate) large skillet, saute the Italian sausage over medium-high heat until browned (about 8-10 minutes), breaking the sausage up with a spoon into bite-sized pieces while cooking. When the sausage has browned, add in the minced garlic and saute for 1-2 additional minutes or until the garlic is fragrant. Remove pan from heat and set aside.
- 3While the sausage is browning, cook the pasta al dente in the stockpot of boiling water according to package instructions. Drain.
- 4Return pasta to the stockpot and add the sausage, garlic and kale. Gently toss to combine until the kale is dark green and slightly wilted.
- 5Pour half of the pasta into a greased 11×7-inch or 9×13-inch baking dish. Sprinkle evenly with 1 cup of cheese. Layer the remaining half of the pasta evenly on top. Sprinkle evenly with the remaining 1 cup of cheese.
- 6Bake for 20-25 minutes until the cheese is melted and just barely starts to turn golden. Remove and serve immediately, sprinkled with additional toppings if desired.
Nutrition — Per Serving
692
calories
40g
protein
32g
fat
- Carbohydrates
- 60g
- Saturated fat
- 14.8g
- Sodium
- 931 mg
- Dietary fiber
- 2.6g
6 servings per batch · ~252g each
Macro data sourced from USDA FoodData Central
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How much protein does 5-Ingredient Italian Sausage and Kale Baked Ziti have?
Each serving contains 40g of protein with 692 calories, delivering a balanced macro profile for solid daily targets. Breakdown per serving is 32g fat and 60g carbs.
How long does 5-Ingredient Italian Sausage and Kale Baked Ziti take to prep?
This recipe has quick prep time and yields 6 servings, making it efficient for batch-cooking a full week of dinners.
Is 5-Ingredient Italian Sausage and Kale Baked Ziti good for muscle gain?
At 40g protein and 692 calories per serving with 60g carbs, this recipe fuels muscle gain phases where post-workout carbohydrate replenishment and sustained protein intake are both important for growth and recovery.
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