
Italian Sausage Pasta
This Italian Sausage Pasta packs 39g protein and 710 calories per serving — substantial for a single dish. Quick-preps 4 servings on the stovetop, combining your protein and carbs in one container. Build this into higher-calorie training days or post-workout meals for straightforward macro management.
Ingredients
- •Pasta, Penne, White, Dry(227g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Turkey Breakfast Sausage(454g)
- •½ teaspoon kosher salt
- •¼ teaspoon ground black pepper
- •Red pepper flakes(1g)
- •Garlic(15g)
- •Wine, White, Dry(120g)
- •Tomatoes, Sun-Dried, Packed In Oil(60g)
- •Beans, Cannellini, Canned, Drained
- •Olive oil(15g)
- •Unsalted Butter(15g)
- •Lemon
- •Parmesan Cheese(80g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Spinach(960g)
Instructions
- 1Bring a large pot of salted water to a boil over high heat. Add the penne and cook to al dente according to package instructions (usually 8–10 minutes), stirring occasionally. Reserve 1 cup of pasta water, then drain the pasta and set aside.
- 2While the pasta cooks, heat the olive oil in a large Dutch oven or deep skillet over medium-high heat. Squeeze the turkey sausage from its casings into the pan and break it into small pieces with a wooden spoon or meat chopper. Cook for 5–8 minutes, stirring frequently, until the sausage is browned and no longer pink inside.
- 3Add the fresh garlic and red pepper flakes to the sausage and cook, stirring constantly, for 30 seconds until fragrant.
- 4Pour the white wine into the pan, scraping up any browned bits from the bottom. Cook over medium-high heat for 1–2 minutes until the wine has reduced by approximately half.
- 5Reduce heat to low. Add the cannellini beans, sun-dried tomatoes with their oil, cooked pasta, and ½ cup of the reserved pasta water. Stir gently for 1–2 minutes until the sauce comes together. Add more pasta water as needed if the mixture looks dry.
- 6Remove the pan from heat. Add the butter, Parmesan, lemon zest (zest directly over the pan), and lemon juice. Stir until the pasta is coated in a silky sauce.
- 7Stir in the fresh spinach a handful at a time, folding gently until wilted, about 1–2 minutes.
- 8Divide the pasta evenly into 4 airtight containers while hot. Cool to room temperature, then seal and refrigerate for up to 4 days.
Nutrition — Per Serving
710
calories
39g
protein
36g
fat
- Carbohydrates
- 63g
- Saturated fat
- 8.3g
- Sodium
- 1407 mg
- Dietary fiber
- 8.1g
4 servings per batch · ~494g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Italian Sausage Pasta have per serving?
Each serving contains 39g of protein and 710 calories with 36g fat and 63g carbs. This is a higher-calorie, higher-carb option due to the pasta component.
How long does Italian Sausage Pasta take to prep?
Italian Sausage Pasta is marked quick prep and yields 4 servings, making it an efficient one-pot dinner for the week. The stovetop cooking keeps total time reasonable despite the pasta component.
Is Italian Sausage Pasta good for muscle gain?
At 39g protein, 710 calories, and 63g carbs per serving, this recipe is well-suited for muscle gain phases where higher calorie intake and carb timing around training support growth. The combination of sausage protein and pasta carbs fuels both strength work and recovery.
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