One Pan Fried Sausage Salsa

This One Pan Fried Sausage Salsa recipe is a simple, quick, and flavorful meal perfect for a blood sugar friendly meal without spending too much time in the kitchen.

With just 5 minutes of prep and 15 minutes of cooking time, you can enjoy a nutrient-packed dish that is sure to become a family favorite.

While combining sausage with salsa may sound strange, this dish is rich, delicious and very satisfying.

The combination of mild Italian sausage, cauliflower, mushrooms and spinach creates a hearty, vegetable-rich base.

The addition of salsa provides a burst of flavor, while the Greek yogurt offers a creamy finishing touch.

With only 16g of total carbs (12g net carbs), this dish fits well into a diabetes low carb diet, making it an ideal choice for anyone managing their blood sugar levels or aiming to reduce carbohydrate intake.

The Health Benefits:

• Low Carb Option: This dish contains only 16g of total carbs, with 12g of net carbs. Cauliflower, a low carb vegetable, takes center stage and pairs beautifully with mushrooms and spinach, providing essential fiber and nutrients without the carbs.
• Protein-Packed: The sausage links are a great source of protein, helping to keep you fuller for longer and supporting muscle maintenance. The Greek yogurt on top adds healthy fats for a creamy texture while boosting the protein content further.
• Nutrient-Dense Vegetables: Cauliflower and spinach are rich in vitamins and minerals. Cauliflower is a great source of vitamin C, fiber and antioxidants, while spinach offers iron, magnesium, and vitamins A and K.

One Pan Fried Sausage Salsa Recipe

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One Pan Fried Sausage Salsa

Prep Time5 minutes mins

Cook Time15 minutes mins

Total Time20 minutes mins

Servings: 3

Calories: 580kcal

Carbs: 16g

Net Carbs: 12g

Ingredients

• 1 Tablespoon olive oil
• 1 lb mild Italian sausage links
• 6-8 Tablespoon mild chunky salsa – get spicy if you like it hot!
• 10 oz cauliflower – roughly chopped into small bite-size pieces
• 5 oz mushrooms – quartered
• 3 oz baby spinach
• 2 Tablespoon plain Greek yogurt – to garnish (optional)
• 2 Tablespoon water

US Customary – Metric

Instructions

• Place the oil in a pan over medium-high heat, add the sausage links and cook for about 8 minutes, using tongs to flip them during the cooking time so they brown on all sides.
• Push the sausages to one side. Add a drizzle more oil to the pan, and add the cauliflower. Put a lid on the pan and cook for 5 minutes, stirring once or twice.
• Add the mushrooms to the pan, the salsa and a couple of tablespoons of water. Put the lid back on the pan and cook for 2-3 minutes more. Check a piece of the cauliflower to ensure it is cooked enough for you.
• Turn off the heat and stir the baby spinach through the veggies.
• Serve the sausage (2 links) with a side of the vegetables. OPTIONAL: Top with a dollop of yogurt and a little extra salsa.

Notes

**See additional ideas below for customizing the recipe.

 

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Sodium and Potassium Balance: Although the recipe is a bit high in sodium, you can balance it out by using low-sodium sausage links or making your own salsa. Plus, the cauliflower and spinach provide a good amount of potassium, which helps balance sodium levels.

Customizing the Recipe

Here are some additional ideas to elevate the One Pan Fried Sausage Salsa recipe with extra flavors, textures and nutritional benefits:

• Bell Peppers: Add a colorful mix of bell peppers for extra crunch, sweetness and vitamin C.
• Zucchini: Sautéed zucchini can add more veggies and a slight savory flavor.
• Onions: Red or yellow onions, sliced thinly, can bring a sweet and aromatic depth to the dish.
• Garlic: Minced garlic sautéed with the sausage or veggies can enhance the flavor profile with a bold, savory note.
• Cheese: Sprinkle cheese, whether it’s shredded cheddar, mozzarella, or Parmesan over the finished dish for added creaminess and richness.
• Olives: Sliced black or green olives can bring a salty, briny contrast to balance the sweetness of the salsa.
• Avocado: Add sliced or mashed avocado for a creamy texture and healthy fats.
• Jalapeños: If you like extra heat, throw in some chopped jalapeños for an added kick.
• Lemon or Lime Juice: A squeeze of fresh citrus can brighten the flavors and add a tangy kick to the dish.
• Meat Free: If you’re looking to make the dish meat-free, simply swap out the sausage for firm tofu chunks, and you still have a hearty and satisfying meal. You can also experiment with different veggies or adjust the level of spice in your salsa to suit your taste.

Experiment with these additions, which allow you to tailor the recipe to your preferences while boosting its nutritional value!

In just one pan, you can have a complete meal that’s delicious, filling, and easy to clean up afterward!

Try this One Pan Fried Sausage Salsa today for a quick weeknight dinner or a meal prep option to keep you on track with your health goals.

Enjoy!