PF
Delicious grilled sausages served with fresh bread and mustard on a white plate.
Stovetop~30 minComplexity

White Bean Sausage Skillet

This White Bean Sausage Skillet delivers 29g protein and 550 calories per serving, balancing protein density with calorie content for muscle gain phases. Batch-preps 4 servings in quick time on the stovetop, making it a reliable dinner option for consistent meal prep.

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Ingredients

4 servings
  • Olive oil(30g)

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

  • Italian Pork Sausage(397g)
  • Garlic
  • Beans, Cannellini, Canned, Drained
  • Low Sodium Chicken Broth(360g)
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly cracked black pepper
  • Thyme, Fresh(5g)
  • Kale(720g)
  • Lemon Juice, Fresh(15g)
  • Parmesan Cheese(120g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • Bread, Crusty, White

Instructions

  1. 1Heat the olive oil in a 12-inch skillet over medium-high heat until shimmering, then add the Italian pork sausage and cook 4–5 minutes, breaking it into bite-sized pieces and stirring occasionally, until browned on all sides with no pink remaining.
  2. 2Add the fresh garlic to the skillet and cook over medium-high heat for 30 seconds until fragrant, then add two-thirds of the drained cannellini beans and the chicken broth, stirring to combine.
  3. 3In a medium bowl, mash the remaining beans with a fork until a thick paste forms, then add the mashed beans to the skillet and stir well to combine. Simmer over medium heat for 2–3 minutes, stirring occasionally, until the beans are heated through and the broth is bubbling gently.
  4. 4Add the raw kale to the skillet, reduce heat to medium-low, and cook 2–3 minutes, stirring often, until the kale is wilted and the sauce becomes creamy and slightly thickened; stir in the fresh thyme during cooking.
  5. 5Remove the skillet from heat and stir in the grated Parmesan, fresh lemon juice, and the cooked sausage until fully combined; add more chicken broth one tablespoon at a time if needed for desired consistency.
  6. 6Taste and adjust seasoning with salt and pepper as needed, then divide the skillet evenly into 4 airtight containers while hot.
  7. 7Store the containers in the refrigerator for up to 4 days, reheating gently over medium heat or in the microwave until warmed through, stirring occasionally.
  8. 8Serve each portion topped with extra grated Parmesan and accompanied by slices of crusty bread on the side.

Nutrition — Per Serving

550

calories

29g

protein

43g

fat

Carbohydrates
16g
Saturated fat
14.5g
Sodium
1313 mg
Dietary fiber
7.6g

4 servings per batch · ~412g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does White Bean Sausage Skillet have per serving?

Each serving delivers 29g of protein with 550 calories and 43g fat, reflecting the sausage-forward composition of this dish. Carbs are minimal at 16g per serving, making this a fat-heavy macro split suited for lower-carb approaches.

How long does White Bean Sausage Skillet take to prep?

This quick-prep recipe makes 4 servings in a single stovetop batch, so you can prepare multiple dinners or meal-prep containers in one cooking session. Active cooking time is minimal despite the full calorie and macro load per serving.

Is White Bean Sausage Skillet good for muscle gain?

At 29g protein and 550 calories per serving, this skillet is moderate for muscle-gain phases and works best as part of a mixed-protein meal plan rather than a standalone high-protein option. The fat content supports hormonal function during bulk phases, though additional protein sources may be needed to hit daily targets.

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