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16 Easy Healthy Chicken Sausage Recipes

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These easy-to-make Chicken Sausage Recipes are the secret to getting a healthy dinner on the table! Chicken sausage is packed with protein and flavor making it a perfect protein source when you need a quick, nutritious meal. Plus our favorite chicken sausage brands, how to cook it, side dishes, and more.

16 Easy Healthy Chicken Sausage Recipes

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Do you have a favorite ingredient? Like one you always have in your house and reach for any time you can't figure out what to make. For me, that magical ingredient is Chicken Sausage and today we are sharing all our favorite chicken sausage recipes.

Chicken sausage cooks up in no time, only has between 120-180 calories per link, and comes in so many different flavor combinations there is one that works with pretty much any meal. I love using it in pasta dishes, soups, stir-fries, and more.

What's your favorite way to use chicken sausage?

The other thing I love about chicken sausage is its ability to add flavor to virtually any recipe. Chicken sausage comes with its own built-in spice blend.

Whether you choose a spicy variety, a sweet variety, or one that's flavored with things like spinach, feta, jalapenos, or apples - you are bringing all that flavor to whatever recipe you prepare. That makes recipe prep quick and easy.

Why We Love Cooking with Chicken Sausage

  • High in Lean Protein: Chicken sausage is a great way to add lean protein to any meal. Most brands have over 15 grams of protein per serving with significantly less fat than other sausages.
  • Versatile: There are so many ways to cook with chicken sausage. It can be pan-fried, grilled, baked, or air-fried. It can be used in pasta dishes, casseroles, sandwiches, soups, sheet pan meals, and stir-fries. Chicken sausage is a recipe staple.
  • Affordable: Most chicken sausage costs between $4-7 per package, making it budget-friendly when it comes to lean proteins. Stock up when it's on sale, it freezes great.
  • Super flavorful: There are so many different flavors of chicken sausage on the market, that it is almost impossible to get bored. More importantly, you don't have to do anything to chicken sausage for it to taste good. No marinating, no extra sauces, no complicated cooking - it's already packed with flavor.
  • Quick and easy: If you buy the precooked chicken sausage links, they cook up in under 10 minutes!

Delicious Chicken Sausage Recipes

Check out these delicious recipes with chicken sausage for pasta, soups, sandwiches, sheet pan meals, and more.

One Pan Sausage and Acorn Squash

301 CAL 40 MIN
One pan sausage and acorn squash with bell peppers and onions on a plate with brown rice.

One Pan Sausage and Acorn Squash with tender acorn squash, savory savory chicken sausage, bell peppers, onions, and Italian seasoning is a quick and easy 6 ingredient recipe that is cooked on just one sheet pan.

Shrimp Boil Foil Packets

458 CAL 40 MIN
Shrimp boil foil packets with shrimp, andouille sausage, corn, green beans, potatoes, onions, and mushrooms in Cajun seasoning.

These shrimp boil foil packets are packed with shrimp, andouille sausage, red potatoes, green beans, mushrooms, and lots of cajun seasoning for an easy and delicious dinner made on the grill or in the oven!

Slow Cooker Sausage Gnocchi Soup

292 CAL 6 HOURS, 10 MIN
Slow cooker sausage and gnocchi soup with mushrooms, spinach, Parmesan cheese, and a rich tomato broth in a bowl.

Slow Cooker Sausage and Gnocchi Soup is the perfect way to kick off the fall season. Made with chicken sausage, gnocchi, and tons of flavorful veggies, this delicious slow cooker soup guarantees to have you begging for more.

Sausage Lentil Soup

345 CAL 55 MIN
Sausage lentil soup with carrots, turkey sausage, celery, spinach, and brown lentils in a Dutch oven.

Sausage Lentil Soup made with dried lentils, sausage, and lots of veggies is a hearty, healthy meal that's ready in less than 60 minutes.

How to Cook Chicken Sausage

There are so many different ways to cook chicken sausage! It is a super versatile protein that can be used in almost any dish.

  • Grilled: Preheat grill to medium-high. For raw sausages, grill for 12-15 minutes, turning occasionally. For cooked sausages, grill for 6-8 minutes until lightly browned and heated through,
  • Pan Fried: In a skillet over medium heat, cook raw sausages for 10-12 minutes, turning frequently. Cooked sausages need about 6-8 minutes. Whole links will take longer to cook than slices.
  • Baked and Sheet Pan Meals: Preheat oven to 400°F. Place raw sausages in the oven for 20-25 minutes; cooked sausages take about 15 minutes. Sliced sausages will cook more quickly. If you are cooking sausages with vegetables or potatoes (like in a sheet pan meal), choose vegetables that cook in the same range or add the vegetables to the sheet pan during the last 10-15 minutes.
  • Broiled: Set oven to broil. Place raw sausages in a broiler pan and broil for 12-15 minutes, turning once. Cooked sausages need 6 minutes.

 

  • Air Fried: For raw sausages, air fry at 360°F for 12-16 minutes. For cooked sausages, air fry at the same temperature for 6-8 minutes.
  • Soups and Stews: Add sliced raw sausages at the beginning and simmer for at least 30 minutes. Sausage is a great way to add flavor to soups and stews. Pre-cooked sausages can be added at the beginning or in the last 10 minutes.
  • Pasta Dishes: For raw sausages, cook in a skillet before slicing and adding to pasta. Pre-cooked sausages can be sliced and heated through in the sauce or cooked with vegetables to be added to the pasta.
  • Casseroles: Slice and mix raw or cooked sausages into the casserole, cooking the entire dish thoroughly. If the casserole won't be cooked for a long time, cook raw sausage before adding it to the casserole.

Remember to always ensure chicken sausages reach an internal temperature of 165°F for safe consumption.

Sheet pan chicken sausage with acorn squash, peppers, onions, and Parmesan cheese.

Chicken Sausage Nutritional Information

Chicken sausage is a healthier alternative in the world of processed meats, but just how beneficial is it?

Generally speaking, chicken sausage is lower in calories and fat compared to traditional pork sausage, making it a healthier choice. Let's explore its nutritional profile. (Note: Nutritional values can vary based on the brand and recipe)

Let's explore its nutritional profile. (Note: Nutritional values can vary based on the brands so this is an estimate. Consult your specific brand for more exact information)

  • Calories: Relatively low in calories, especially when compared to pork or beef sausages. This makes it a more diet-friendly option. On average, one chicken sausage link has 147 calories and a 4 oz serving has 220 calories.
  • Protein: Rich in protein, chicken sausage helps in muscle building and repair, crucial for overall health. On average, one chicken sausage link has 18 grams of protein and a 4 oz serving has 27 grams of protein.
  • Fat Content: Lower in fat, particularly saturated fat, which is beneficial for heart health and maintaining healthy cholesterol levels. On average, one chicken sausage link has 8 grams of fat (10% Daily Value) and a 4 oz serving has 11 grams of fat (15% Daily Value).
  • Sodium: While often lower in sodium than pork sausage, chicken sausage can be very high in sodium depending on the brand. On average, one chicken sausage link has 449 mg (22% Daily Value) and a 4 oz serving has 648.5mg of sodium (33% Daily Value).
  • Vitamins and Minerals: Provides essential nutrients like B vitamins, and selenium, essential for energy production and metabolic processes.

Here's a general comparison of pork and chicken sausage to help. Turkey sausage tends to be very similar to chicken sausage, although may be higher in fat.

Nutrient Chicken Sausage (4 oz) Pork Sausage (4 oz)
Calories 140-160 290-310
Total Fat 7-10g 23-27g
Saturated Fat 2-3g 8-10g
Protein 25-27g 25-27g
Sodium 500-700mg 700-900mg
Cholesterol 60-80mg 60-85mg

Our Favorite Chicken Sausage Brands

Chicken sausage brands including Al Fresco, Trader Joe

There are so many brands of chicken sausage, that it can be hard to know which one to choose. Here are some of our favorites. 

  • Al Fresco Chicken Sausage: I love that these sausages are super easy to find in most markets. They come in delicious flavors like Spinach Feta and Roasted Garlic. They contain no artificial ingredients and are minimally processed.
  • Trader Joe's Chicken Sausage: Trader Joe's chicken sausage is affordable, available cooked or raw, and comes in tons of flavor.  We love the Spicy Jalapeno, Smoked Andouille, and Chicken Apple Sausage. Whole Foods also makes a great cooked chicken sausage but it is more expensive.
  • Aidell's Chicken Sausage: This is another great brand that can be found in most supermarkets and Costco.  Their Italian Style Chicken Sausage, Kielbasa, and Chicken and Apple are especially tasty. 

 

  • Amy Lu Chicken Sausage: This brand is a little harder to find. It is gluten-free, pork-free, and contains no nitrates. It also tends to be very low in calories. We love the Andouille and Roasted Garlic and Asiago flavors. One other thing I love about Amy Lu sausages is that they come individually wrapped.
  • Applegate Chicken Sausage: For organic chicken sausage, Apple Gate is one of the best options around. Their breakfast sausage is a favorite in our house and we also like their Sweet Italian and Fire Roasted Red Pepper sausages.
  • Gilbert's Chicken Sausage: Gilbert's Chicken sausages have the best flavors. We love their Caprese, Aloha, and Farmhouse Cheddar sausages. Bonus points since they are individually wrapped, which I love. They can be found at Target, Walmart, Kroger, and Whole Foods.

Side Dishes and Serving Ideas

Chicken sausage breakfast patties served with a sunny side up egg and green onions.

Depending on what dish you are making, choose a side dish that complements the flavors. Here are some favorites. All of these pair great with almost any type of chicken sausage.

 

  • Pasta: Instead of meatballs or ground beef, add chicken sausage to any type of pasta dish you like. Ground chicken sausage is also great for bolognese and meatballs.
  • Sandwiches, rolls, and wraps: Grill or pan fry your sausage and add it to a quick sandwich, sub, or wrap with peppers, onions, and veggies,
  • Breakfast: Serve chicken sausage for breakfast with fried eggs, scrambles, hash, frittatas, pancakes, and more.

Frequently Asked Questions

Here are the most common questions our readers have about making recipes with chicken sausage. Have a question? Leave it in the comments and we'll make sure to answer it.

Generally, chicken sausage is healthier than pork sausage due to its lower fat and calorie content. The nutritional value can vary based on the ingredients and preparation method, so it is always important to keep that in mind.

Chicken sausage can be used in most recipes that call for sausage, but it generally has a lighter flavor and less fat so it will change the flavor slightly. Make sure to choose the same type of sausage that was called for in the original recipe - cooked, raw, ground, or sausage links. Make sure to also look for a similar sausage flavor. 

Chicken sausage is fully cooked when it reaches an internal temperature of 165°F (74°C). The exterior should be browned, and the inside should be no longer pink. It's important to note that most store-bought chicken sausage links come precooked and simply need to be reheated.

Chicken sausage can be frozen. It's best to freeze it in its original packaging or airtight containers. Properly stored, it can last for several months in the freezer.

Chicken sausage can be sauteed, grilled, pan-fried, baked, or broiled. It can be used in soups, stews, pasta dishes, casseroles, grain bowls, and sandwiches. Each method brings out different flavors and textures, making it versatile for various recipes.

Chicken sausage often contains less sodium than pork sausage, but it varies by brand and recipe. It's important to check the nutrition label for specific sodium content. This is especially true with cooked, flavored chicken sausage which can be very high in sodium.

Some chicken sausages may contain wheat, breadcrumbs, or gluten fillers. They also may contain soy, MSG, or other gluten-based seasonings. Always read the ingredient list if you have food allergies and need a brand thay is gluten-free..

Most chicken sausage is low-carb and works for a ketogenic diet, especially if it's high in protein and fat with no added sugars or high-carb fillers. It's important to check the specific ingredients and nutritional information since some chicken sausage does contain sugar, wheat, breadcrumbs, or fillers. 

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The Recipe
Chicken sausage, vegetables, and potatoes baked in a ceramic dish.

Baked Chicken Sausage and Vegetables

PREP TIME: 10 Min
COOK TIME: 25 Min
TOTAL TIME: 35 Min
Dinner
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Ingredients

US METRICS
  • 4 chicken sausages, sliced
  • 1 lb potatoes, diced (red, baby, sweet potatoes, or other waxy potatoes)
  • 2 cups broccoli florets
  • 1 onion, chopped
  • 3 cups zucchini, chopped
  • 2 cups bell peppers, chopped
  • 4 garlic cloves, whole
  • 1.5 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 1 tsp kosher salt
  • 1/2 tsp black pepper

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Instructions

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1

Preheat oven to 400 degrees. Toss everything in a 9x12 glass baking dish. Keep the garlic cloves whole. Any combination of vegetables and spices will work. Try and complement the spices in the sausage.

Chicken sausage, broccoli, peppers, onions, zucchini, and potatoes with spices.
2

Bake for 35-45 minutes until potatoes are tender. The exact cooking time will depend on the size of the potatoes. For faster cooking, cut the potatoes smaller.

Baked chicken sausages with vegetables and potatoes in a baking dish and plate.
Diets:
Nutritional Facts
Serving Size: 2-3 cups
Amount Per Serving
Calories 337
Calories from Fat 99
% Daily Value *
Total Fat 11g
17%
Saturated Fat 3g
14%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 65mg
22%
Sodium 1103mg
48%
Total Carbohydrate 37g
12%
Dietary Fiber 7g
27%
Sugars 9g
Protein 21g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

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