This Healthy Spinach and Sausage Skillet with Penne Pasta is comfort food for the soul and one of our family's favorite easy recipes. In only 30 minutes, and with just one pan, you can feed the whole family on a busy weeknight.
It’s packed with protein and is a great way to incorporate greens for the picky eaters of the family! It’s so good, you’ll likely be looking forward to leftovers the next day!
Jump to:
Intentions
As always, the most important step and ingredient in every meal are the loving intentions set while preparing and serving our food.
Even on a busy night filled with distractions, I challenge myself to take 3 deep breaths to get centered and choose at least one or two clear intentions.
This process helps get me centered and open to receive the most potent nourishment in mind body and soul.
Intentions and affirmations are prayers that align us with our highest purpose and God’s perfect plan. It is such a powerful and worthy process.
Examples
Here are a few suggestions for quick but powerful intentions and affirmations!
My intention is for this meal to bring comfort and satisfaction to all who consume it.
It is my intention to create a nutrient-dense dinner for my family.
This food provides exactly what each of us needs from this moment going forward.
Everyone at this dinner table feels fantastic, healthy, and full of love.
We are grateful to be able to prepare and share such delicious and nutritious food. We enjoy healthy eating more and more each and every meal.
Be sure to add your own personal flair to your intentions. Enjoy the process!
Ingredients
I always get excited when I get multi-meal uses out of the more expensive ingredients like cheese and seasonings.
Last night, we had balsamic mozzarella chicken and rice with tomatoes and basil. I bought a package of fresh mozzarella slices and lightly dried basil flakes.
After my first meal, I had half of each package left over.
Naturally, I planned to make spinach and sausage skillet to use the rest of the ingredients to cook this delicious mozzarella-topped meal. And both meals always go over well, even with toddlers! Major mom win!
If you are shopping for this delicious skillet, be sure to grab the following simple ingredients at the grocery store:
Turkey or Chicken Sausage-
We use a pre-packaged roll of ground sausage. You can instead use actual sausage links if you prefer! Check ingredients and always look for organic whenever possible! Italian chicken sausage or Italian turkey sausage will taste the best!
Penne Pasta-
I used Banza pasta, which is made from chickpeas! This means it is gluten-free and has a low glycemic index with 30% fewer carbs than traditional pasta. It also has a whopping 20g of protein per 3.5oz serving in the pasta alone. The kids love Banza brand mac and cheese and won’t eat any other brand!
Marinara Sauce-
While it’s always best to make your own from scratch, in a pinch, grab a jar of your favorite organic brand of pasta sauce. Take it a step further and look for a company that uses local Ingredients. It’s always best to eat locally grown foods!
Fresh spinach (we love baby spinach)-
A nutrient-packed leafy green vegetable that packs a second-to-none punch of micronutrients and phytonutrients to help the body operate at its best.
Mozzarella-
You can use shredded or fresh. We love the taste and texture of fresh mozzarella. It’s a bit more expensive but definitely worth it
Zucchini-
Adding not only delicious flavor and texture but also amplifies the nutrient profile of the dish as well. Zucchini is good for hair, skin, nails, heart, and eye health among many other important processes in the body. You can feel good about adding veggies to this yummy dish
Tomato-
Tomatoes always bring out the flavor in any dish. Also adding nutrients that improve heart health
Avocado oil-
The best most stable oil to use with a high smoke point
Garnish and season optionally with:
Red pepper flakes
Basil flakes
See the recipe card for quantities.
Instructions
Make Pasta according to the package directions. Banza Penne Pasta calls for you to bring 8 cups of purified water to a rolling boil. Add salt to the water.
Once boiling add pasta and stir. Lower the heat to a medium simmer and stir occasionally for 7-9 minutes depending on your desired tenderness.
Less time makes a firm Al dente consistency.
Note: there will be foam). Strain the pasta water and set the pasta aside.
*If you have two pans, one for pasta and one for cooking the meat sauce mixture, return the pasta to the pan and cover after removing from heat. In this case, you can save time and start the next step of cooking the sausage at the same time as the pasta is cooking!
Add oil to the skillet at medium-high heat. Cook sausage, breaking it into bite-sized pieces with a spatula or cooking spoon.
Cook until browned.
Add red pepper flakes to the meat while cooking, if desired.
Should take about 5-7 minutes
Lower heat to medium-low and add marinara sauce. Slowly add spinach and stir until wilted.
Add cooked pasta and stir to combine.
Stir in diced zucchini squash and tomatoes for 2-3 minutes
Top with mozzarella slices or shreds and cover to allow the cheese to melt
Season with basil flakes if desired. Serve Hot
Substitutions and Variations for Healthy Spinach and Sausage Skillet
Extra veggies: Feel free to add more vegetables like mushrooms, extra spinach, broccoli florets onions, or peppers for a more robust flavor and nutrient profile
Vegetarian: There are plant-based proteins made with a sausage flavor on the market, however, I would be wary of the ingredients. Always check ingredients in processed and packaged foods
Dairy-free: To make the meal dairy free, simply omit the mozzarella topping!
Pasta variations: Feel free to try organic and/or sprouted ancient grain kinds of pasta instead of Banza brand. If you want to avoid pasta altogether, consider substituting it with spiralized zucchini or cooked spaghetti squash are good options. If you want to try something really cool, roast cauliflower florets in the oven and then use them in place of the penne pasta!
More optional additions: add shredded Parmesan cheese or sub basil for other herbs like thyme or oregano or even some lemon zest for additional flavor, as desired!
Equipment
Large skillet and/or large saucepan
Wooden Cooking Spoon
Chef Knife
Cutting Board
Strainer
Top Tip: To cook faster, you can use a separate pot for the pasta and a skillet for the meat sauce mixture.
Easy Peasy!
Storage
Store leftovers of spinach and sausage skillet in the fridge for 3-4 days in an airtight container or in the freezer for 4- 6 months!
Recipe
Healthy Spinach and Sausage skillet with Penne Pasta
Equipment
Ingredients
- 12-16 oz chicken or Turkey sausage
- 8 oz Penne pasta banza recommended
- 1 jar marinara organic
- 4 cups baby spinach fresh
- 4-6 oz Mozarella cheese fresh may sub with shredded 1.5cups
- 1 diced organic zucchini
- 1 Diced Roma tomato
- 1 teaspoon Red pepper flakes optional
- 1 tablespoon Basil flakes optional
- ½ teaspoon Avocado oil
Instructions
- Cook pasta according to package instructions, rinse, and set aside about 8-10 min
- Add oil to a skillet on medium heat
- cook sausage, breaking apart until browned, add red pepper flakes approx 7 min
- Add marinara on lower to medium-low heat and slowly toss in spinach until wilted 3-5min
- Add tomato and zucchini and stir until combined simmer for 1-2 minutes
- Add pasta and stir to combine
- Top with mozzarella slices, chunks, or sprinkles- however you desire, and cover the skillet, allowing it to melt.
- Season with basil flakes and Serve hot
- Serves 4
Notes
Nutrition
FAQ
When comparing chicken to pork, chicken tends to be a leaner meat that has a healthier diet during its lifetime. The diet and lifestyle of animal protein matter greatly. The fat content of chicken is less than that of pork but still maintains the same amount of protein. Always opt for organic chicken in any form as it guarantees, at best, a higher quality product.
Meat processing includes many steps including creating the meat into different forms that are sold in stores such as lunch meat, chop meat, sausage meat, etc. Processed meat refers to highly processed meat that adds extra steps and chemicals to curate the meat. These chemical processes are what is considered dangerous. Organic ground meat is minimally processed, which is one of the goals of a healthy diet.
Food safety
- Cook sausage to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils like avocado oil with a high smoke point to avoid harmful compounds
- Always have good ventilation when using a gas stove
NCP says
Sometimes it’s a challenge to find the exact sausage meat I want, but it has worked well even with broken up breakfast turkey sausage. Love the mozzarella and basil topping