Italian Sausage with Sautéed Onions and Peppers

Italian Sausage with Sautéed Onions and Peppers

A staple at the Walker home, this meal is packed with protein and nutrients and is perfect for someone looking for a low carb meal late in the day.


6 links mild/hot Italian Sausage or Turkey Sausage (better the quality, the healthier it will be)

1 tbsp Extra Virgin Olive Oil or Pam Olive Oil Cooking Spray

1 Large onion sliced to preference I ( I typically slice thinly however this will reduce cooking time)

2 Green/Red/ Yellow Bell Peppers (FYI the Green peppers are cheaper)

Salt and Pepper


Spray large skillet with Pam cooking spray and Sauté Sausage over medium high heat until cooked 3/4’s of the way through. About 5 min a side. Remove Sausage from pan and add Olive Oil. Immediately add Peppers and sauté until soft. About 7-10 minutes. Add Onions and cook for additional 5 minutes. Return Sausage to the pan and continue cooking till Sausage is cooked through.

Tip: Finish cooking Sausages in the microwave to save time and to ensure they are cooked through. Also, cooking time for peppers and onions is up to the chef. If you like them more raw then cook less. etc. A good carb option is adding brown rice. You could also substitute Turkey sausage if Italian isn’t your thing.

If you have any great, tasty,  inexpensive and most importantly healthy meals then email me at I could always use some good recipes.


One thought on “Italian Sausage with Sautéed Onions and Peppers

  1. When Jared first asked me this I only heard strength and reiepld with Deadlift, Squat, and Pullup. but when you add power to the equation, I would have to trade squat with clean & jerk or max KB swings in a certain amount of time since power is the ability to move large loads over long distances quickly.

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