PF
A homestyle Bavarian meal featuring sausages, potatoes, and sauerkraut on a checkered tablecloth.
StovetopComplexity

Sausage, Kale and Potato Skillet Dinner

Sausage, Kale and Potato Skillet Dinner delivers 10g protein and 293 calories per serving — a starch-inclusive meal for post-workout recovery or surplus phases. Six servings prep quickly on the stovetop, spreading your weekly prep across more meals with less repetition. The carb content supports training intensity while keeping carbs moderate enough for flexible meal planning.

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Ingredients

6 servings
  • Potato, Baby(454g)
  • Olive oil(45g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Kosher Salt, To Taste
  • Freshly Cracked Black Pepper, To Taste
  • Thyme, Dried(8g)
  • Italian Pork Sausage(340g)
  • Yellow Onion
  • Garlic
  • Kale
  • Lemon

Instructions

  1. 1Bring a large pot of salted water to a boil over high heat. Add the potatoes and cook until almost fork tender, about 5 minutes. Drain.
  2. 2Heat 2 tablespoons of the olive oil in a large skillet or Dutch oven over medium-high heat. Once the oil is glistening, working in batches, add the potatoes, cut side down, and cook undisturbed until golden brown, about 5 minutes. Stir and cook until the potatoes are fork-tender and crispy all over, about 5 minutes more. Transfer to a large bowl. Repeat with the remaining potatoes, adding a little more olive oil if necessary. Season the potatoes all over with the salt, pepper, and thyme and toss to combine.
  3. 3Add the remaining 1 tablespoon olive oil to the skillet. Once the oil is glistening, add the chicken sausage and cook until browned all over, 4 to 5 minutes. Transfer the sausage to the bowl with the potatoes. Add the onion to the pan and cook, stirring often, until just softened, about 5 minutes.
  4. 4Reduce the heat to medium. Add the garlic and cook, stirring, until fragrant, about 1 minute. Add the kale and cook, stirring often, until wilted, about 3 minutes. Return the potatoes and sausage to the skillet, season with salt and pepper, and stir to combine. Cook until warmed through.
  5. 5Squeeze the lemon over top and serve.

Nutrition — Per Serving

293

calories

10g

protein

21g

fat

Carbohydrates
16g
Saturated fat
6.0g
Sodium
324 mg
Dietary fiber
2.1g

6 servings per batch · ~141g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Sausage, Kale and Potato Skillet Dinner have per serving?

Each serving contains 10g of protein and 293 calories with 21g fat and 16g carbs. This recipe is lower in protein density, so it works best as a side dish or paired with a high-protein main course to hit daily targets.

How long does Sausage, Kale and Potato Skillet Dinner take to make?

This is a quick prep stovetop recipe that batches 6 servings at once, making it efficient for weeknight cooking. You can have all portions ready in minimal active time.

Is Sausage, Kale and Potato Skillet Dinner good for fat loss?

At 293 calories per serving with moderate fat content, this recipe works well in a fat loss phase as a lower-calorie dinner option. Pair it with a lean protein source to maximize satiety without exceeding your daily calorie goal.

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