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StovetopComplexity

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.

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Ingredients

4 servings
  • 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

  1. 1Make sure you have all of your ingredients prepped and ready to go. This recipe moves fast! Bring a large pot of salted water to a boil. Cook the pasta to al dente according to package instructions. Reserve 1 cup pasta water (don’t forget!), then drain.
  2. 2Meanwhile, in a large Dutch oven or similar large, deep pan, heat the 2 tablespoons olive oil over medium-high. Squeeze the sausages from their casings into the pot. With a wooden or similar sturdy spoon or spatula (I love my meat chopper), break up the sausage into small pieces and cook until browned and cooked through, about 5 to 8 minutes. If at any point the pan looks dry and the sausage starts to really stick, add a little more oil as needed.
  3. 3Add the salt, black pepper, red pepper, and garlic and cook, stirring constantly, for 30 seconds.
  4. 4Pour in the wine, scraping up any bits that have collected on the bottom of the pan. Cook until the wine has reduced by approximately half, about 1 minute.
  5. 5Reduce the heat to low. Add the white beans, sun-dried tomatoes, pasta, and ½ cup of the reserved pasta water. Heat gently and stir until well combined and the sauce starts to come together, about 1 to 2 minutes. If at any point the pasta looks dry, splash in a little additional pasta water as needed.
  6. 6Remove the pan from the heat. Add the sun-dried tomato oil, butter, Parmesan, lemon zest (zest the lemon right over the pasta), and lemon juice. Keep stirring until combined and the noodles are coated in a silky sauce.
  7. 7A few handfuls at a time, stir in the baby spinach until it wilts. Serve topped with additional Parmesan to taste.

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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Common 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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