
Pasta with Sausage and Peppers
This Pasta with Sausage and Peppers provides 19g protein and 516 calories per serving for a straightforward dinner option. Quick prep on the stovetop yields 4 servings, fitting into your weekly rotation without extended time investment. Use this as a carb-forward meal on higher-calorie training days when you need volume without excessive protein density.
Ingredients
- •Italian Pork Sausage(227g)
- •Vegetable oil(15g)
- •Bell Pepper
- •Yellow Onion
- •Pasta Sauce, Marinara, Canned(680g)
- •1/2 tsp dried basil ($0.05)
- •Oregano, Dried(3g)
- •Red pepper flakes(1g)
- •Pasta, Penne, White, Dry(227g)
- •Cheese, Feta, Crumbled(28g)
- •Parsley, Fresh(15g)
Instructions
- 1Bring a large pot of water to a boil over high heat. Once boiling, add the penne and cook 9–11 minutes, stirring occasionally, until al dente. Drain in a colander and set aside.
- 2While the water heats, heat the vegetable oil in a large skillet over medium-high heat. Add the Italian pork sausage and cook 3–4 minutes per side until deep brown on the exterior (it will not be cooked through yet). Transfer to a cutting board.
- 3Slice the sausage into ½-inch medallions. Return the sliced sausage to the skillet and cook over medium-high heat 4–5 minutes, stirring occasionally, until no longer pink inside and the cut sides are browned. Transfer to a clean plate.
- 4Slice the bell pepper and onion into thin strips. Add them to the skillet and cook over medium heat 4–5 minutes, stirring occasionally, until softened and lightly caramelized at the edges.
- 5Return the sausage to the skillet. Add the marinara sauce, dried oregano, and red pepper flakes. Stir to combine and simmer over medium heat 3–4 minutes until heated through.
- 6Add the drained pasta to the skillet and toss until evenly coated with sauce.
- 7Divide the pasta mixture evenly into 4 airtight containers while hot. Top each portion with crumbled feta and fresh parsley. Cool to room temperature before sealing and refrigerating.
Nutrition — Per Serving
516
calories
19g
protein
23g
fat
- Carbohydrates
- 58g
- Saturated fat
- 6.8g
- Sodium
- 1148 mg
- Dietary fiber
- 5.4g
4 servings per batch · ~299g each
Macro data sourced from USDA FoodData Central
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How much protein does Pasta with Sausage and Peppers have per serving?
Each serving contains 19g of protein with 516 calories total. The macro split is 23g fat and 58g carbs, making this a carb-forward option better suited for post-workout meals than high-protein days.
How long does Pasta with Sausage and Peppers take to prep?
This recipe has quick prep time and yields 4 servings in one batch on the stovetop. You can have four meals ready without spending extended time cooking.
Is Pasta with Sausage and Peppers good for fat loss?
At 516 calories per serving with only 19g protein, this recipe is lower in protein density compared to other PrepForge options. It's better suited as an occasional dinner rather than a staple for fat loss phases where protein targets exceed 150g daily.
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