Spicy Sausage and Broccoli Pasta
This Spicy Sausage and Broccoli Pasta provides 17g protein and 430 calories per serving — a carb-forward option for high-volume training days. Batch-preps 8 servings on the stovetop, maximizing efficiency and stretching ingredients across your week. Use when you need calorie and carb density to fuel intense lifting sessions.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic(240g)
- •Red pepper flakes(3g)
- •Italian Pork Sausage(227g)
- •Broccoli(454g)
- •Pasta, Farfalle (Bow Tie), White, Dry(454g)
- •Cheese, Gouda, Smoked(57g)
- •Cheese, Italian Blend, Shredded(57g)
- •Salt (To Taste, $0.05)
- •Black Pepper (To Taste, $0.05)
Instructions
- 1Bring a large pot of water to a boil and cook the pasta according to the package directions (boil for 7-10 minutes or until al dente). Drain in a colander.
- 2While the pasta is cooking, begin the rest of the dish. Mince the garlic. Heat 2 Tbsp of olive oil in a large skillet over medium heat. Add the minced garlic and sauté for 1-2 minutes. Add the red pepper flakes and sauté for 1 minute more.
- 3Squeeze the Italian sausage out of the casing into the skillet. Break it up with a spatula as it cooks. Sauté until cooked through. Add the broccoli (thaw before hand) to the skillet and sauté for 3-5 minutes or just until the broccoli is tender. Turn off the burner to prevent the broccoli from over cooking (it will begin to turn an olive green color if it overcooks).
- 4When the pasta is cooked and drained, add it to the skillet with the sausage and broccoli. Stir to coat it in the garlic and red pepper infused oil. Sprinkle with salt and freshly cracked pepper to taste. Sprinkle with shredded cheese, stir, and serve warm!
Nutrition — Per Serving
430
calories
17g
protein
15g
fat
- Carbohydrates
- 58g
- Saturated fat
- 4.8g
- Sodium
- 283 mg
- Dietary fiber
- 4.1g
8 servings per batch · ~190g each
Macro data sourced from USDA FoodData Central
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How much protein does Spicy Sausage and Broccoli Pasta have per serving?
Each serving contains 17g of protein and 430 calories with 15g fat and 58g carbs. The carbohydrate-forward macro split makes this suited for higher-carb training days rather than low-calorie phases.
How long does Spicy Sausage and Broccoli Pasta take to prep?
This quick prep recipe makes 8 servings, delivering maximum meal prep efficiency for a full week of lunches or dinners in a single stovetop session. You're preparing eight ready-to-eat portions in minimal active time.
Is Spicy Sausage and Broccoli Pasta good for muscle gain?
At 58g carbs and 17g protein per serving, this recipe functions better as a carbohydrate-fueling meal alongside other high-protein sources rather than a primary protein dish. It works well on training days when carb intake is elevated to support workout performance.
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