Low Carb Sausage & Peppers – A Simple, Satisfying Skillet Meal

If you’re craving something hearty without the carb crash, this Low Carb Sausage & Peppers recipe has your back. It’s colorful, savory, and ready in about 30 minutes. Think juicy sausage, sweet bell peppers, and onions cooked together in one pan with a little garlic and herbs.

You get a comforting dinner that feels indulgent but fits a low-carb lifestyle. Serve it as-is, over cauliflower rice, or tucked in lettuce wraps for an easy weeknight win.

Low Carb Sausage & Peppers - A Simple, Satisfying Skillet Meal

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings 4 servings

Ingredients

  

• Sausage: 1 to 1.25 pounds of Italian sausage links (pork, chicken, or turkey; choose mild or hot)
• Bell peppers: 3 large (any mix of red, yellow, orange, or green)
• Onion: 1 large yellow or sweet onion
• Garlic: 3 cloves, minced
• Olive oil or avocado oil: 1–2 tablespoons
• Tomato paste: 1 tablespoon (optional, for richer flavor; still low carb in this small amount)
• Red pepper flakes: 1/4 teaspoon (optional, for heat)
• Dried oregano: 1 teaspoon
• Dried basil: 1/2 teaspoon
• Salt and black pepper: to taste
• Apple cider vinegar or balsamic vinegar: 1–2 teaspoons (optional, for brightness; choose balsamic sparingly if very strict low carb)
• Fresh parsley: a small handful, chopped (optional garnish)
• Cauliflower rice or lettuce leaves: optional for serving

Instructions

 

• Prep the produce. Slice the bell peppers into 1/2-inch strips. Cut the onion into thin wedges or slices. Mince the garlic. Pat the sausage links dry.
• Brown the sausage. Heat 1 tablespoon of oil in a large skillet over medium heat. Add the sausage links and cook until well browned on all sides, about 6–8 minutes. Transfer to a plate; they don’t need to be fully cooked yet.
• Sauté the veggies. In the same skillet, add another drizzle of oil if needed. Add the onions and peppers with a pinch of salt. Cook, stirring occasionally, until softened and lightly caramelized, 8–10 minutes.
• Add aromatics. Stir in the garlic, oregano, basil, and red pepper flakes. Cook 30–60 seconds until fragrant.
• Boost the sauce. Push the veggies to the sides. Add the tomato paste to the center and cook it for 1 minute to deepen the flavor. Stir everything together.
• Finish the sausage. Slice the browned sausage into 1/2-inch pieces and return them to the pan. Reduce heat to medium-low, cover, and cook 5–7 minutes, until the sausage is cooked through and the flavors meld.
• Brighten and season. Stir in vinegar, then taste and adjust salt and pepper. If you want more heat, add another pinch of red pepper flakes.
• Serve. Sprinkle with chopped parsley. Enjoy on its own, over cauliflower rice, or in sturdy lettuce wraps.

What Makes This Special

This dish is a classic for a reason—it delivers big flavor with minimal effort. You only need a handful of ingredients, and most are pantry staples.

It’s also flexible: use chicken, pork, turkey, or beef sausage, and choose peppers in any color. Best of all, it’s balanced and filling, thanks to a mix of protein, healthy fats, and fiber-rich vegetables. No complicated steps, no obscure ingredients—just honest, delicious food.

Shopping List

• Sausage: 1 to 1.25 pounds of Italian sausage links (pork, chicken, or turkey; choose mild or hot)
• Bell peppers: 3 large (any mix of red, yellow, orange, or green)
• Onion: 1 large yellow or sweet onion
• Garlic: 3 cloves, minced
• Olive oil or avocado oil: 1–2 tablespoons
• Tomato paste: 1 tablespoon (optional, for richer flavor; still low carb in this small amount)
• Red pepper flakes: 1/4 teaspoon (optional, for heat)
• Dried oregano: 1 teaspoon
• Dried basil: 1/2 teaspoon
• Salt and black pepper: to taste
• Apple cider vinegar or balsamic vinegar: 1–2 teaspoons (optional, for brightness; choose balsamic sparingly if very strict low carb)
• Fresh parsley: a small handful, chopped (optional garnish)
• Cauliflower rice or lettuce leaves: optional for serving

Instructions

1. Prep the produce. Slice the bell peppers into 1/2-inch strips. Cut the onion into thin wedges or slices.

   Mince the garlic. Pat the sausage links dry.

2. Brown the sausage. Heat 1 tablespoon of oil in a large skillet over medium heat. Add the sausage links and cook until well browned on all sides, about 6–8 minutes.

   Transfer to a plate; they don’t need to be fully cooked yet.

3. Sauté the veggies. In the same skillet, add another drizzle of oil if needed. Add the onions and peppers with a pinch of salt. Cook, stirring occasionally, until softened and lightly caramelized, 8–10 minutes.
4. Add aromatics. Stir in the garlic, oregano, basil, and red pepper flakes.

   Cook 30–60 seconds until fragrant.

5. Boost the sauce. Push the veggies to the sides. Add the tomato paste to the center and cook it for 1 minute to deepen the flavor. Stir everything together.
6. Finish the sausage. Slice the browned sausage into 1/2-inch pieces and return them to the pan.

   Reduce heat to medium-low, cover, and cook 5–7 minutes, until the sausage is cooked through and the flavors meld.

7. Brighten and season. Stir in vinegar, then taste and adjust salt and pepper. If you want more heat, add another pinch of red pepper flakes.
8. Serve. Sprinkle with chopped parsley. Enjoy on its own, over cauliflower rice, or in sturdy lettuce wraps.

Storage Instructions

Let the sausage and peppers cool to room temperature, then place them in an airtight container. Refrigerate for up to 4 days.

Reheat in a skillet over medium heat with a splash of water or broth, or microwave in short bursts, stirring in between.

For longer storage, portion into freezer-safe containers and freeze for up to 2 months. Thaw overnight in the fridge before reheating. The peppers may soften slightly after freezing, but the flavor holds up well.

Health Benefits

• Low in carbs, high in satisfaction: You’re focusing on protein and non-starchy vegetables, which helps steady energy and supports blood sugar balance.
• Protein power: Sausage delivers protein to keep you full.

  Choose leaner sausage (like chicken or turkey) if you want fewer calories and saturated fat.

• Veggie nutrients: Bell peppers are rich in vitamin C and antioxidants, while onions and garlic bring prebiotic compounds that support gut health.
• Healthy fats: Cooking with olive or avocado oil can support heart health when used in moderation.

Common Mistakes to Avoid

• Skipping the browning step: Color equals flavor. Take time to brown the sausage well before slicing.
• Overcrowding the pan: If your skillet is small, cook the veggies in batches to avoid steaming them.
• Undercooking the onion and peppers: Soft, lightly caramelized vegetables give you sweetness without added sugar.
• Using high-sugar sauces: Some jarred sauces or glazes add unnecessary carbs. A little tomato paste and vinegar is enough.
• Not checking labels: Sausage brands vary.

  Look for options with minimal fillers and lower added sugars.

Variations You Can Try

• Spicy and smoky: Use hot Italian sausage and add smoked paprika. Finish with sliced pepperoncini.
• Mediterranean twist: Add olives, a few capers, and a sprinkle of crumbled feta right before serving.
• Herb-forward: Swap dried herbs for fresh basil and oregano at the end. Add lemon zest for brightness.
• Creamy version: Stir in 2–3 tablespoons of heavy cream or mascarpone at the end for a silky, low-carb sauce.
• Extra veg: Add sliced mushrooms or zucchini.

  Sauté them with the onions and peppers to keep it low carb.

• Sheet pan method: Toss everything with oil and seasonings, then roast at 425°F (220°C) for 20–25 minutes, turning once.

FAQ

What kind of sausage works best?

Italian sausage—mild or hot—is classic. Pork has the richest flavor, but chicken or turkey sausage is great if you want something lighter. Just check the label for added sugars or fillers.

Is this truly low carb?

Yes.

The base ingredients—sausage, peppers, onions, and seasonings—are naturally low in carbs. Keep an eye on sauces and choose low-sugar sausage to maintain low carb counts.

Can I make it ahead for meal prep?

Absolutely. It reheats well for several days and freezes nicely.

Pack it with cauliflower rice or a green salad for easy lunches.

How can I reduce the fat content?

Choose chicken or turkey sausage and use minimal oil. You can also drain some rendered fat after browning the sausage before cooking the vegetables.

What can I serve this with?

Cauliflower rice, zoodles, spaghetti squash, or a simple green salad. If you’re not strict on carbs, it’s also great with roasted potatoes or crusty bread for others at the table.

Can I use frozen peppers and onions?

Yes, they work in a pinch.

Sauté them a bit longer to evaporate extra moisture and get some color.

How spicy is it?

That’s up to you. Use mild sausage and skip red pepper flakes for a gentle version, or go hot with spicy sausage and more flakes.

Do I need the tomato paste?

No, but it adds depth and a touch of richness without many carbs. If you skip it, consider a splash of broth or a bit more vinegar for balance.

Can I grill the sausage instead?

Yes.

Grill the links, slice them, and toss with the sautéed peppers and onions. You’ll get a nice smoky flavor.

How do I keep the peppers from getting soggy?

Use a hot pan, don’t overcrowd, and avoid covering the skillet for too long. Cook until tender-crisp with some caramelized edges.

Final Thoughts

Low Carb Sausage & Peppers is a dependable, flavorful meal that fits busy weeknights and thoughtful meal prep.

It’s comforting without feeling heavy, and it’s easy to customize for your taste and diet. Keep a few sausages in the fridge, grab some colorful peppers, and you’re halfway to dinner. Simple ingredients, big flavor, and a one-pan cleanup—what’s not to love?