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Delicious grilled sausages served with fresh bread and mustard on a white plate.
StovetopComplexity

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. Once the oil is glistening, add the sausage and cook until browned on both sides, 4 to 5 minutes. Transfer to a plate.
  2. 2Add the garlic and cook until fragrant, about 30 seconds. Add two thirds of the beans and 1 cup of the chicken stock. Season with the salt, pepper, and thyme. Stir to combine and bring to a simmer over medium heat.
  3. 3In a medium bowl, mash the remaining beans with a fork until a thick paste forms. Add the smashed beans to the skillet and stir to combine. Simmer until the beans are heated through and the stock is bubbling, 2 to 3 minutes.
  4. 4Add the kale, reduce the heat to medium-low, and cook, stirring often, until the sauce becomes creamy, is slightly reduced, and the kale has wilted, about 2 more minutes.
  5. 5Stir in the Parmesan, lemon juice, and sausage. Add the remaining stock a little at a time if you need more creaminess. Adjust the seasoning to taste. Transfer the sausage back to the skillet and cook, stirring, until the sausage is warmed through.
  6. 6Serve with extra Parmesan and red pepper flakes, if desired, and crusty bread alongside.

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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