Stovetop~25 minComplexity
Sausage and Kale Skillet
This Sausage and Kale Skillet delivers 42g protein and 721 calories per serving — substantial fuel for post-workout recovery. Four hearty portions come together in one quick stovetop cook, covering 2-3 dinner days without reheating effort. Built for lifters who need volume and protein without exceeding calorie targets.
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Ingredients
4 servings
- •9.5 oz Italian Pork Sausage
- •1 Kale(340g)
- •15 oz Chickpeas, Canned, Drained
- •1 cup Pasta Sauce, Marinara, Canned
- •1 cup Mozzarella Cheese
Part-skim mozzarella. Pre-shredded bags are convenient for meal prep.
Instructions
- 1Squeeze the sausage from its casings into a large skillet and cook over medium heat for 7–9 minutes, breaking it into small pieces as it cooks. The sausage should be browned throughout with no pink remaining; some browning on the skillet bottom is fine.
- 2While the sausage cooks, remove the woody stems from the kale and slice it crosswise into thin strips. Rinse the kale thoroughly.
- 3Add the kale to the skillet with the cooked sausage and stir to combine. Cook over medium heat for 3–4 minutes, stirring occasionally, until the kale is fully wilted and darkened in color.
- 4Drain and rinse the chickpeas, then add them to the skillet. Stir well to distribute evenly throughout the sausage and kale.
- 5Pour the marinara sauce over the mixture and stir to combine. Bring to a gentle simmer over medium heat for 1–2 minutes.
- 6Sprinkle the mozzarella evenly over the top of the skillet. Cover with a lid and cook over medium-low heat for 5–7 minutes until the cheese is completely melted and the mixture is bubbling gently around the edges.
- 7Remove the skillet from heat and let rest uncovered for 2 minutes. Divide evenly into 4 airtight containers while hot, allowing steam to escape before sealing.
Nutrition — Per Serving
461
calories
27g
protein
26g
fat
- Carbohydrates
- 33g
- Saturated fat
- 9.1g
- Sodium
- 1005 mg
- Dietary fiber
- 10.9g
4 servings per batch · ~320g each
Macro data sourced from USDA FoodData Central
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How much protein does Sausage and Kale Skillet have per serving?
Each serving delivers 42g of protein with 721 calories, 46g fat, and 34g carbs. This is one of the highest single-serving protein counts among dinner options and suits muscle-building phases well.
How long does Sausage and Kale Skillet take to prep?
Listed as quick prep and yields 4 servings, so you can batch-cook 2-4 dinners in one stovetop session. The skillet format means minimal cleanup and straightforward reheating for midweek meals.
Is Sausage and Kale Skillet good for muscle gain?
At 42g protein and 721 calories per serving, this recipe directly supports muscle gain by delivering substantial protein alongside sufficient carbohydrates for post-workout recovery. The calorie density also supports the surplus needed for hypertrophy work.
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