PF
A bowl of pasta with Bolognese sauce garnished with bell peppers and parsley.
Stovetop~40 minComplexity

Sausage & Pepper Pasta

Sausage & Pepper Pasta provides 12g protein and 318 calories per serving, working best paired with additional protein sources to reach meaningful macro targets. Batch-preps 8 servings efficiently on the stovetop, maximizing yield per cooking session for busy prep schedules. Use as a carb-forward side component rather than a primary protein meal in your weekly rotation.

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Ingredients

8 servings
  • Italian Pork Sausage(284g)
  • Vegetable oil(15g)
  • Bell Pepper
  • Bell Pepper
  • Bell Pepper
  • Yellow Onion
  • Garlic(120g)
  • Canned Diced Tomatoes(794g)
  • 1/2 Tbsp dried basil ($0.07)
  • Oregano, Dried(8g)
  • Red pepper flakes(1g)
  • 1 tsp salt or to taste ($0.05)
  • Pasta, Rigatoni, White, Dry(340g)

Instructions

  1. 1Heat the vegetable oil in a large pot over medium-high heat for 1 minute, then add the Italian pork sausage links whole. Cook for 8–10 minutes, turning occasionally, until browned on all sides and firm enough to slice (sausage does not need to be cooked through yet).
  2. 2While the sausage browns, thinly slice the bell peppers and onion, and mince the fresh garlic.
  3. 3Remove the sausage from the pot and set aside on a cutting board. Add the sliced bell peppers, onion, and garlic to the same pot over medium heat. Cook for 4–5 minutes, stirring occasionally, until the vegetables soften and the onion becomes translucent.
  4. 4Slice the cooled sausage into thin medallions and return to the pot. Add the canned diced tomatoes, dried oregano, and red pepper flakes. Stir to combine and cook over medium heat for 6–8 minutes, until the sauce thickens slightly and flavors meld.
  5. 5Meanwhile, bring a separate large pot of salted water to a boil over high heat. Add the rigatoni pasta and cook for 7–8 minutes, stirring occasionally, until just tender but still firm to the bite (slightly underdone, as it will continue cooking in the sauce).
  6. 6Drain the pasta in a colander and add it to the pot with the sausage and pepper sauce. Stir well to coat the pasta evenly.
  7. 7Cover the pot with a lid and cook over medium heat for 5–6 minutes, stirring occasionally, until the pasta absorbs most of the liquid and reaches your desired consistency.
  8. 8Divide the sausage and pepper pasta evenly into 8 airtight containers while hot. Cool to room temperature before sealing and refrigerating.

Nutrition — Per Serving

318

calories

12g

protein

12g

fat

Carbohydrates
42g
Saturated fat
3.5g
Sodium
319 mg
Dietary fiber
4.0g

8 servings per batch · ~195g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Sausage & Pepper Pasta have per serving?

Each serving delivers 12g of protein and 318 calories with 12g fat and 42g carbs. This is a lower-protein option best used as a side dish or combined with additional protein sources.

How long does Sausage & Pepper Pasta take to make?

Quick prep time on the stovetop produces 8 servings, allowing efficient batch preparation for multiple meals or family portions throughout the week.

Is Sausage & Pepper Pasta good for fat loss?

At 318 calories per serving with only 12g protein, this pasta is calorie-efficient but too low in protein to serve as a primary fat loss meal without supplemental protein additions.

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