One‑Pot Sausage & Peppers (use chicken sausage)

One-Pot Sausage & Peppers (Using Chicken Sausage)

Introduction

If you’re looking for a quick, flavorful, and nutritious meal that requires minimal cleanup, the One-Pot Sausage & Peppers recipe is your new weeknight hero. This dish combines savory chicken sausage with vibrant bell peppers, onions, garlic, and a rich blend of herbs and spices—all cooked in a single pot for maximum flavor and minimal effort. Whether you’re a busy parent, a student on a tight schedule, or someone who simply loves delicious comfort food without the hassle, this recipe is designed to satisfy your taste buds while keeping things healthy and simple.

What makes this version even better? We’re using chicken sausage instead of traditional pork sausage, making it a leaner, heart-healthier alternative without sacrificing any of the bold flavors you love. With its Mediterranean-inspired seasoning profile and colorful vegetable medley, this one-pot wonder brings restaurant-quality taste right into your kitchen—no fancy skills required!

The History

The roots of sausage and peppers as a classic dish trace back to Italian-American cuisine, particularly popularized in New York City during the early 20th century by Italian immigrants. Originally made with sweet or hot Italian pork sausages and roasted green bell peppers, the dish became a staple at family gatherings, street festivals, and Sunday dinners across Italian neighborhoods like Little Italy.

Over time, regional variations emerged, incorporating different types of sausages, additional vegetables, and cooking methods. The “one-pot” adaptation evolved from modern culinary trends focused on convenience, clean eating, and efficient meal prep. By simplifying the process and using healthier ingredients—like chicken sausage—home cooks can now enjoy the nostalgic essence of this beloved dish with a contemporary twist.

Chicken sausage itself gained popularity in the late 1990s and 2000s as consumers sought lower-fat, high-protein alternatives to red meat. Today, it’s widely available in countless flavor profiles—from spinach and feta to apple-gouda and smoked paprika—making it incredibly versatile for dishes like this one-pot wonder.

Ingredients Breakdown

The beauty of this recipe lies in its simplicity and balance of flavors. Each ingredient plays a crucial role in building depth, texture, and nutrition:

• Chicken Sausage: Choose fully cooked, pre-seasoned chicken sausage (such as mild Italian, spicy jalapeño, or sun-dried tomato) for convenience and consistent flavor. It’s lower in saturated fat than pork sausage but still rich in protein and savory seasonings.
• Bell Peppers: Use a mix of colors—red, yellow, orange, and green—for visual appeal and varying sweetness levels. Red peppers are the sweetest and highest in vitamin C, while green ones add a slightly bitter contrast.
• Onion: Yellow onion provides a balanced sweetness when caramelized, forming the aromatic base of the dish.
• Garlic: Fresh minced garlic adds pungency and depth, enhancing the overall savoriness.
• Olive Oil: Extra virgin olive oil contributes heart-healthy monounsaturated fats and helps develop rich browning on the sausage and vegetables.
• Diced Tomatoes: Canned fire-roasted diced tomatoes add acidity, moisture, and a subtle smoky note that ties everything together.
• Chicken Broth: Low-sodium broth enhances flavor without overpowering the dish, helping create a light sauce.
• Herbs & Spices: Dried oregano, basil, thyme, and a pinch of red pepper flakes bring warmth and complexity. Fresh herbs like parsley or basil can be added at the end for brightness.
• Salt & Black Pepper: Essential for seasoning layers throughout the cooking process.

Optional additions include sliced mushrooms, zucchini, olives, capers, or even white beans for extra fiber and plant-based protein.

Step-by-Step Recipe

1. Prepare Ingredients: Slice 1 pound of chicken sausage into half-moons (¼-inch thick). Core and slice 3 medium bell peppers into thin strips. Dice 1 large yellow onion. Mince 3 cloves of garlic.
2. Heat the Pot: Place a large, deep skillet or Dutch oven over medium heat. Add 2 tablespoons of extra virgin olive oil and allow it to warm for about 1 minute.
3. Sear the Sausage: Add the sliced chicken sausage to the pot in a single layer. Cook undisturbed for 3–4 minutes until golden brown on one side, then flip and cook another 2–3 minutes. Remove sausage and set aside temporarily.
4. Sauté Aromatics: In the same pot, add the diced onion and bell peppers. Cook for 6–8 minutes, stirring occasionally, until softened and starting to caramelize. If needed, add a splash of chicken broth to prevent sticking.
5. Add Garlic & Spices: Stir in minced garlic, 1 teaspoon dried oregano, ½ teaspoon dried basil, ½ teaspoon dried thyme, and a pinch of red pepper flakes. Cook for 1 minute until fragrant.
6. Combine & Simmer: Return the sausage to the pot. Pour in 1 cup of low-sodium chicken broth and one 14.5-ounce can of fire-roasted diced tomatoes (with juices). Stir well to combine.
7. Let It Simmer: Reduce heat to low, cover the pot, and let the mixture simmer gently for 15–20 minutes. This allows the flavors to meld and the sauce to thicken slightly.
8. Taste & Adjust: Uncover, taste, and adjust seasoning with salt and freshly ground black pepper. For brightness, stir in 1 tablespoon of fresh lemon juice or balsamic vinegar.
9. Finish with Herbs: Sprinkle with chopped fresh parsley or basil just before serving.
10. Serve Warm: Spoon directly from the pot into bowls or over a bed of cooked quinoa, rice, polenta, or crusty bread for a complete meal.

Tips

• Don’t Crowd the Pan: When searing sausage, work in batches if necessary to ensure proper browning. Overcrowding leads to steaming rather than browning.
• Use Fire-Roasted Tomatoes: They add a deeper, smokier flavor compared to regular diced tomatoes—worth the slight premium.
• Low and Slow for Flavor: Letting the dish simmer uncovered for an extra 5–10 minutes after cooking will concentrate the flavors and improve texture.
• Prep Ahead: Chop all vegetables and measure spices before starting. This keeps the cooking process smooth and prevents burning.
• Leftover Magic: This dish tastes even better the next day as the flavors continue to meld. Store in an airtight container in the fridge for up to 4 days.
• Freezing Option: Cool completely and freeze in portion-sized containers for up to 3 months. Thaw overnight in the refrigerator and reheat on the stovetop with a splash of broth.
• Acidity is Key: A final splash of lemon juice, red wine vinegar, or balsamic vinegar brightens the entire dish—don’t skip it!

Variations and Customizations

This recipe is highly adaptable to suit dietary preferences, seasonal produce, and pantry staples:

• Vegetarian Version: Swap chicken sausage with plant-based sausage (like Beyond Meat or Field Roast), and use vegetable broth instead of chicken broth.
• Spicy Kick: Use spicy chicken sausage or add sliced jalapeños, crushed red pepper flakes, or a dash of hot sauce.
• Mediterranean Twist: Add kalamata olives, artichoke hearts, crumbled feta cheese, and oregano for a Greek-inspired flair.
• Tex-Mex Style: Use chorizo-flavored chicken sausage, add cumin and chili powder, and top with avocado, cilantro, and lime.
• Creamy Version: Stir in a spoonful of cream cheese, mascarpone, or coconut milk for a richer, silkier sauce.
• Grain Bowl Base: Serve over brown rice, farro, quinoa, or cauliflower rice for a nutrient-dense bowl.
• Add Greens: Stir in baby spinach, kale, or Swiss chard during the last 5 minutes of cooking for added vitamins and color.
• Sheet Pan Alternative: Toss all ingredients on a sheet pan and roast at 400°F (200°C) for 25–30 minutes for hands-off cooking.

Health Considerations and Nutritional Value

Choosing chicken sausage over traditional pork sausage significantly reduces saturated fat and calorie content while maintaining high protein levels. Here’s an approximate nutritional breakdown per serving (based on 4 servings, without grains):

• Calories: 320–360 kcal
• Protein: 22–26g (supports muscle maintenance and satiety)
• Fat: 18–22g (mostly unsaturated from olive oil and lean poultry)
• Saturated Fat: 4–6g (lower than pork sausage versions)
• Carbohydrates: 18–22g (primarily from vegetables and tomatoes)
• Fiber: 4–6g (from bell peppers, onions, and tomatoes—great for digestion)
• Sodium: Varies based on sausage and broth used; aim for low-sodium options to keep under 700mg per serving.
• Vitamins & Minerals: High in Vitamin C (from peppers), Vitamin A (beta-carotene), potassium, and antioxidants like lycopene (from tomatoes).

This dish supports various health goals, including weight management, heart health, and balanced blood sugar due to its moderate carb content and high protein-to-carb ratio. Pairing it with whole grains or legumes increases fiber further, promoting gut health and long-lasting energy.

Note: Always check labels on packaged chicken sausage, as some brands may contain fillers, preservatives, or higher sodium levels. Look for options with minimal ingredients and no artificial additives.

Ingredients

• 1 lb (450g) fully cooked chicken sausage (Italian, spicy, or herb variety)
• 2 tbsp extra virgin olive oil
• 1 large yellow onion, diced
• 3 bell peppers (mixed colors), thinly sliced
• 3 cloves garlic, minced
• 1 tsp dried oregano
• ½ tsp dried basil
• ½ tsp dried thyme
• ¼ tsp red pepper flakes (optional)
• 1 (14.5 oz) can fire-roasted diced tomatoes (with juice)
• 1 cup low-sodium chicken broth
• Salt and freshly ground black pepper, to taste
• 1 tbsp fresh lemon juice or balsamic vinegar (optional, for finishing)
• ¼ cup fresh parsley or basil, chopped (for garnish)

Directions

1. In a large skillet or Dutch oven, heat olive oil over medium heat.
2. Add sliced chicken sausage and cook until browned on both sides, about 3–4 minutes per side. Remove and set aside.
3. In the same pot, add onion and bell peppers. Cook for 6–8 minutes until soft and lightly caramelized.
4. Stir in garlic, oregano, basil, thyme, and red pepper flakes. Cook for 1 minute until fragrant.
5. Return sausage to the pot. Add diced tomatoes and chicken broth. Stir to combine.
6. Bring to a gentle simmer, then reduce heat to low. Cover and cook for 15 minutes.
7. Uncover and cook an additional 5 minutes to thicken the sauce slightly.
8. Season with salt, pepper, and a splash of lemon juice or vinegar for brightness.
9. Garnish with fresh herbs and serve immediately.
10. Enjoy alone or over rice, quinoa, pasta, or with crusty bread.

FAQ

Can I use raw chicken sausage?
Yes, but you’ll need to ensure it reaches an internal temperature of 165°F (74°C). If using raw sausage, slice it and cook thoroughly before adding vegetables.

Is this recipe gluten-free?
Yes, provided you use certified gluten-free chicken sausage and broth. Always double-check labels, especially for processed meats.

Can I make this in a slow cooker?
Absolutely! Brown the sausage and sauté vegetables first, then transfer everything to a slow cooker. Cook on low for 4–6 hours or high for 2–3 hours.

What kind of chicken sausage works best?
Look for fully cooked, seasoned varieties like Italian, apple sage, sun-dried tomato, or spicy jalapeño. Avoid overly processed brands with long ingredient lists.

How do I store leftovers?
Cool completely and store in an airtight container in the refrigerator for up to 4 days. Reheat on the stove or microwave with a splash of water or broth.

Can I freeze this dish?
Yes. Freeze in portioned containers for up to 3 months. Thaw in the fridge overnight and reheat gently to preserve texture.

Can I add potatoes?
Definitely! Add diced Yukon Gold or sweet potatoes with the onions and peppers. You may need to increase broth slightly and extend cooking time by 10–15 minutes until potatoes are tender.

Is this kid-friendly?
Most children enjoy the sweet peppers and mild sausage. For picky eaters, reduce spices and serve over mac and cheese or mashed potatoes.

Summary

A hearty, healthy, and hassle-free meal, One-Pot Sausage & Peppers made with chicken sausage delivers bold flavor and vibrant color with minimal cleanup. Perfect for busy nights, meal prep, or feeding a crowd with wholesome ingredients.