FREE 5-Ingredient Recipe EBook

• My Sausage And Peppers Recipe Has A Dreamy, Italian-Inspired Sauce
• Ingredients & Substitutions
• How To Make Sausage And Peppers
• My Recipe Tips
• Sausage And Peppers (One-Pan Recipe) Recipe card
• Serving Ideas
• Recipe Reviews

My Sausage And Peppers Recipe Has A Dreamy, Italian-Inspired Sauce

• Sausage, peppers, and onions with sweet caramelized flavor – Many recipes either cook them plain or use marinara as the main flavor. Instead, mine has it all coated in a built-in tangy balsamic glaze — that you don’t have to buy or make separately.
• Quick and easy – If you have 30 minutes, you have time to make this! I love this healthy dinner on busy weeknights.
• Fresh, simple ingredients – All you need are the sausage, peppers, onions, and a few basic staples from your pantry.
• One pan meal – I’ve been on a one-pan meal kick lately (which is why you might have seen my hibachi chicken and chicken broccoli casserole make a reappearance), and this sausage and peppers recipe was the perfect addition to my rotation. Add it to yours, too!

Make this sausage and peppers recipe with me for something new and different, without any more effort!

Ingredients & Substitutions

Here I explain the best ingredients for my sausage, peppers, and onions recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Italian Sausage Links – That’s what I used, but you’ve got tons of options! Go for hot Italian sausage if you want it spicy, or switch it up with chicken, turkey, or any pork sausage you love. Make sure it’s raw, not precooked.
• Onions & Peppers – I used yellow onion with yellow and red bell peppers. Orange or green bell peppers, as well as red or white onion work, too.
• Balsamic Vinegar – It thickens during the cooking process to form a glaze! I usually get this brand , or this one when I want it to taste extra amazing.
• Herbs – Dried basil , dried oregano , and some fresh basil for classic Italian vibes. Sometimes I make sausage and peppers with just Italian seasoning instead of the individual dried herbs.
• Olive Oil – Avocado oil or any neutral cooking oil will do the job just fine.
• Garlic, Sea Salt, & Black Pepper – You can also toss in red pepper flakes if you like some heat.

How To Make Sausage And Peppers

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Cook the veggies. Heat olive oil in a large skillet over medium-high heat, then toss in the peppers and onions. Season with basil, oregano, salt, and pepper. Cook, stirring occasionally, until they’re browned and starting to soften.
2. Add the garlic. Lower the heat, push veggies aside, add a little more oil, and sauté the garlic until fragrant. Mix it in, then transfer everything to a bowl and cover to keep warm.
3. Brown the sausages. Add more oil again and toss in the sausages. Cook until they’re browned on all sides. (They won’t be cooked through yet.)

1. Simmer in balsamic. Turn the heat to low and pour in the balsamic vinegar — it’ll sizzle! Cover and let it simmer until the sausages are cooked, flipping halfway through.
2. Slice them up. Take the pan off the heat, move the sausages to a cutting board, and let them rest for a few minutes before slicing.
3. Bring it all together. Toss the sliced sausage, peppers, and onions back into the pan. Stir to coat the mixture in the balsamic glaze. Cook for a couple minutes to warm up. Serve your sausage and peppers with a drizzle of that dreamy glaze and some fresh basil if you’re feeling fancy!

My Recipe Tips

• Use a very large skillet with tall sides. You need a lot of space for the veggies to fit (and I use the same pan to serve my recipe for sausage and peppers at the end). I used this skillet , but you can also use a Dutch oven if you don’t have a very big pan with tall enough sides.
• I recommend tongs for cooking the vegetables. They make the long pieces easier to stir. If you still have a hard time stirring them, you can cover the pan for a couple of minutes to soften the veggies, then uncover.
• Keep the heat high enough to brown the veggies. That browning adds so much flavor, and if the heat is too low, they’ll be mushy by the time they brown.
• Make sure to scrape out all the garlic when removing the vegetables. If any remains in the pan, it will burn when you sear the sausages and make your sauce bitter.
• Once the sausages are browned, lower the heat right away. If they cook too long over high heat, they will burst. Once they are browned on both sides, adding the balsamic vinegar and reducing heat will let them finish low and slow, so they turn out nice and juicy – and don’t burst.
• Sauce too runny? You can simmer it for longer (uncovered) if needed after removing the sausage from the pan. Just keep in mind it’ll thicken more when serving as it cools from hot to warm.
• Prefer a more classic version with tomatoes? Add a can of drained diced tomatoes or a cup of marinara to the pan after the balsamic vinegar. I love this version of sausage and peppers over zucchini noodles , or use your favorite pasta.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 tbsp Olive oil (divided into 3 separate tablespoons) ▢
• 3 medium Bell peppers (cut into strips) ▢
• 1 large Yellow onion (sliced into half moons, the same width as the pepper strips) ▢
• 1/2 tbsp Dried basil ▢
• 1/2 tbsp Dried oregano ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 4 cloves Garlic (minced) ▢
• 5 medium Italian sausage links ▢
• 3/4 cup Balsamic vinegar ▢
• Fresh basil (optional, for serving) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Heat a tablespoon of olive oil in a large skillet over medium-high heat. Add the peppers and onions to the pan. Season with dried basil, dried oregano, salt, and pepper. Cook for 5-10 minutes , stirring occasionally, until the vegetables are browned and just starting to get tender.
2. Reduce the heat to medium-low. Push the veggies to the sides and add a tablespoon of oil in the middle. Add the minced garlic to the oil and saute for about 1 minute , until fragrant, then mix in with the vegetables.
3. Transfer the veggies to a bowl and cover to keep warm.
4. Add another tablespoon of olive oil to the pan over medium-high heat. Add the sausage links and cook for 2-3 minutes per side, until browned.
5. Reduce the heat to low and add the balsamic vinegar (it will sizzle). Cover loosely (allowing steam to vent) and cook for 10-12 minutes , flipping halfway through, until the sausage is cooked through. Stir the sauce a little when you remove the lid to flip.
6. Remove the pan from heat. Transfer the sausage to a cutting board, leaving behind the balsamic glaze formed at the bottom of the pan, and let it rest for 5 minutes , then cut into slices.
7. Return the sliced sausage, peppers, and onions to the pan. Stir to coat in balsamic glaze. Cook for 1-2 more minutes , until everything is nice and hot.
8. Serve sausage and peppers with a drizzle of balsamic glaze from the pan, and fresh basil if you like.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 sausage link + 3/4 cup vegetables

• Tips: Check out my recipe tips to help you get the best flavor and texture in your sausage and peppers, adjust the thickness of the sauce, tips to cook this dish more easily, and even a variation with marinara if you like.
• Store: Pop leftovers in an airtight container in the fridge for up to 4 days.
• Reheat: Heat it up in a skillet, microwave, or oven—it’s great any way!
• Freeze: Store it in the freezer for up to 3 months. Thaw before reheating.
• Wondering about the sugar content? It’s mostly from the balsamic and some from the vegetables. You can reduce the amount of balsamic to 1/2 cup if you like — I’ve tried this and it’s still good, just less saucy.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sausage And Peppers

Serving Ideas

My family usually enjoys these Italian sausage and peppers on their own as a weeknight dinner, but they’re also great with a Caprese salad or romaine with Caesar dressing .

If you’re in the mood for something heartier, serve this dish over cauliflower rice , regular rice, or my simple roasted potatoes .

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Sausage And Peppers (One-Pan Recipe)

Whip up my Italian sausage and peppers recipe in just 30 minutes! With a dreamy, herby balsamic glaze, this one-pan dinner is full of flavor.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/sausage-and-peppers/

Ingredients

• 3 tbsp Olive oil (divided into 3 separate tablespoons)
• 3 medium Bell peppers (cut into strips)
• 1 large Yellow onion (sliced into half moons, the same width as the pepper strips)
• 1/2 tbsp Dried basil
• 1/2 tbsp Dried oregano
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper
• 4 cloves Garlic (minced)
• 5 medium Italian sausage links
• 3/4 cup Balsamic vinegar
• Fresh basil (optional, for serving)

Instructions

1. Heat a tablespoon of olive oil in a large skillet over medium-high heat. Add the peppers and onions to the pan. Season with dried basil, dried oregano, salt, and pepper. Cook for 5-10 minutes , stirring occasionally, until the vegetables are browned and just starting to get tender.
2. Reduce the heat to medium-low. Push the veggies to the sides and add a tablespoon of oil in the middle. Add the minced garlic to the oil and saute for about 1 minute , until fragrant, then mix in with the vegetables.
3. Transfer the veggies to a bowl and cover to keep warm.
4. Add another tablespoon of olive oil to the pan over medium-high heat. Add the sausage links and cook for 2-3 minutes per side, until browned.
5. Reduce the heat to low and add the balsamic vinegar (it will sizzle). Cover loosely (allowing steam to vent) and cook for 10-12 minutes , flipping halfway through, until the sausage is cooked through. Stir the sauce a little when you remove the lid to flip.
6. Remove the pan from heat. Transfer the sausage to a cutting board, leaving behind the balsamic glaze formed at the bottom of the pan, and let it rest for 5 minutes , then cut into slices.
7. Return the sliced sausage, peppers, and onions to the pan. Stir to coat in balsamic glaze. Cook for 1-2 more minutes , until everything is nice and hot.
8. Serve sausage and peppers with a drizzle of balsamic glaze from the pan, and fresh basil if you like.

Maya’s Recipe Notes

Serving size: 1 sausage link + 3/4 cup vegetables

• Tips: Check out my recipe tips to help you get the best flavor and texture in your sausage and peppers, adjust the thickness of the sauce, tips to cook this dish more easily, and even a variation with marinara if you like.
• Store: Pop leftovers in an airtight container in the fridge for up to 4 days.
• Reheat: Heat it up in a skillet, microwave, or oven—it’s great any way!
• Freeze: Store it in the freezer for up to 3 months. Thaw before reheating.
• Wondering about the sugar content? It’s mostly from the balsamic and some from the vegetables. You can reduce the amount of balsamic to 1/2 cup if you like – I’ve tried this and it’s still good, just less saucy.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)