These braised chicken sausages with peppers started as a classic Italian sausage and peppers, the kind you might have grown up with. But, a few small swaps changed everything: chicken Italian sausage instead of pork for a light feel, white beans for a protein boots and creaminess, Greek yogurt at the end for a silky finish, and protein orzo for that’s familiar and filling. It’s still comfort food, just with a few tweaks to make it healthier. The best part? It’s a one-skillet meal and takes about 35 minutes.
Why This Recipe Works
Here’s what you’re working with: sweet chicken Italian sausage, a pile of colorful bell peppers, a little jalapeño for just enough heat, and a tomato-herb broth that magically turns into a sauce you’ll want to mop up with bread. Lemon zest and fennel seeds keep things bright and unmistakably Mediterranean. White beans and a spoonful of Greek yogurt sneak in enough protein to make your doctor proud, about 28 grams per serving, without making your plate look like something from a gym meal plan.
Meal Prep Friendly
I like to make these braised chicken sausages with peppers on Sunday, pack them in airtight containers, and enjoy them for the next three days. And, I’ll make a big batch and freeze servings for up to 2 months, then pull them out for a quick, healthy meal with no extra work.
Is this Dish GLP-1 Friendly?
Absolutely. This chicken and orzo dish has 37 grams of protein per serving and won’t weigh you down. It’s perfect for both the days when you find yourself starving, as a full serving will fill you up. And, when you’re not that hungry, even half a serving has over 15g of protein and will keep you full for hours.
My Favorite Pairing Suggestions
If you’re looking for a healthy sweet treat to eat after the Braised Chicken Sausages with Peppers, try my Lemon Protein Mousse, and if want a dessert to take the spicy away, try my Olive Oil Cake.
Why You’ll Love These Chicken Sausages with Orzo
- You only need one skillet and about 35 minutes, which means less time cooking and even less time cleaning up. That’s my kind of math.
- Each serving packs in around 28 grams of protein, but you won’t be staring down a mountain of food. Your doctor might give you a gold star, and you won’t feel like you accidentally signed up for a bodybuilding competition.
- The sauce does its thing and thickens up on its own, so you can leave the cornstarch and cream in the pantry where they belong.
- It’s gentle enough for those days when your appetite is taking a nap, but still filling enough that you won’t find yourself poking around the snack drawer an hour later.
- Protein orzo cooks up in under 10 minutes and sneaks in a little extra protein with every bite. It’s one of those swaps that actually feels like an upgrade.
Ingredients Notes & Smart Swaps
Every ingredient in this Braised Chicken Sausages with Peppers dish has a real job to do. Nothing is just hanging around to make the recipe look fancy. Here’s what’s in the mix, and why each one actually matters.
What Goes In and Why It Works
Chicken Italian Sausage: I usually go for sweet or mild, since the jalapeño brings enough heat on its own.
Extra-Virgin Olive Oil: Olive oil withstands heat and brings out the best in everything it touches. This is not the time for the bland stuff; use the olive oil you actually like.
Bell Peppers: They melt into the sauce and soak up all that tomato-herb goodness, but still hold their shape.
Yellow Onion: This is your aromatic base. The onion softens and sweetens as it cooks, giving the sauce depth without stealing the spotlight.
Jalapeños: These bring a gentle, slow-building heat that keeps the peppers’ sweetness and the sausage’s richness in check.
Tomato Paste: This is your secret weapon for deep, savory flavor and it brings that rich, almost meaty depth.
Lemon Zest: Lemon zest is bright and aromatic in a way lemon juice just isn’t.
Chicken Broth: It helps you scrape up the golden bits from the pan, it braises the sausages, Cooks the orzo, and give the dish it’s saucy base.
Diced Tomatoes: The juice goes in, too, and cooks down as everything simmers. Fire-roasted tomatoes add a little smokiness if you’re in the mood for something different.
White Beans: Canned cannellini or great northern beans both work. They soak up the sauce and help thicken things up, plus they sneak in some fiber and plant-based protein without changing the texture.
Banza Orzo: This chickpea-based orzo brings more protein and fiber than regular pasta.
Substitutions for the Chicken and Peppers
Chicken Italian Sausage: Try Turkey Italian sausage, or you can use the classic port Italian sausage.
Jalapeños: If you have a Fresno chili hanging around, it brings the same kick with a little extra fruitiness. Not a fan of heat? Just leave out the jalapeños and toss in another half bell pepper. No one will complain.
Lemon Zest: Orange zest is a cozy, sweeter stand-in that changes the vibe just a bit, but still plays really well with fennel and tomato. I use the same amount and never regret it.
Chicken Broth: If you’re missing that little bit of winey depth, try adding a teaspoon of white wine vinegar before deglazing the pan. It perks up the sauce and gives you that brightness, no wine required.
White Beans: Use canned lentils or chickpeas. Or replace the beans with an extra spoonful of Greek yogurt.
Greek Yogurt: Full-fat sour cream or crème fraîche both melt in just as nicely once the heat is off.
Banza Orzo: Any chickpea or lentil pasta will do the trick here. Barilla Protein+ orzo is another favorite. If you’re not worried about protein for this meal, regular orzo or even farro are both great and soak up the sauce beautifully.
How to Make the Braised Chicken Sausages with Peppers & Orzo
Start by slicing the peppers, onions, and jalapeños. I like to get this part out of the way first, so I’m not scrambling later with a knife in one hand and a spatula in the other. Set them aside for now.
Poke holes in the sausages to prevent them from bursting open. Then heat a tablespoon of olive oil in a large skillet over medium-high heat until the oil shimmers. Brow the sausages on all sides, bout 8 minutes.
Transfer the sausages to a cutting board and let them cool for a few minutes. Slice each one into rings and set aside. It’s okay if they’re not fully cooked; they’ll finish cooking later.
Add a tablespoon of olive oil in the skilled and lower the heat to medium. Toss in the vegetables, add a pinch of salt and pepper. Let them cook about 5 minutes, stirring occasionally until the peppers start to soften.
Add garlic, tomato paste, lemon zest, and fennel seeds. Stir for about a minute to mix.
Add chicken broth and scrap up the browned bits from the bottom of the pan with a wooden spoon. Add the diced tomatoes, the white beans, and the sausage. Stir to mix, bring to a simmer, then cover and turn the heat tow low. Cook for 5 minutes.
Turn the heat back to medium and add the orzo, bringing the liquid to a boil. Cook uncovered, for about 10 minutes, stirring occasionally. When the orzo has fully cooked, add the dried oregano. Salt and pepper taste.
Take the pan off the heat, and whisk in the Greek yogurt until the sauce is creamy and smooth. Cook 1-2 minutes until the yogurt is warm. Scatter fresh basil on top and serve.
Braised Chicken Sausage with Peppers & Orzo
Ingredients
- 1.5 pound chicken sausage links sweet or mild
- 1 tbsp olive oil extra virgin
- 1 tbsp olive oil
- 4 bell peppers
- 1 medium onion
- 2 jalapeno chilis
- 3 cloves garlic
- 1 tbsp tomato paste 2
- 2 tbsp lemon zest
- 1 tsp fennel seed
- 1/2 cup chicken broth
- 3/4 cup chicken broth
- 1 14.5 ounce diced tomatoes canned
- 1 tbsp oregano Greek
- 1/2 cup white beans canned, drained and rinsed
- 1 cup orzo protein (like chickpea)
- 3 tbsp Greek yogurt
- 3 leaves basil fresh
- Pinch sea salt
- Pinch black pepper
Instructions
- slice the 4 bell peppers, 1 medium onion, and 2 jalapeno chilis. Place in a bowl.
- Prick 1.5 pound chicken sausage links with a fork. Heat 1 tbsp olive oil in a large skillet over medium-high heat until shimmering. Brown sausages on all sides, about 8 minutes.
- Transfer to a cutting board. Let cool slightly, then cut links diagonally.
- Add remaining 1 tbsp olive oil to the skillet. Add vegetable mix, Pinch sea salt, and Pinch black pepper, Cook until peppers begin to soften, about 5 minutes.
- Stir in 1 tbsp tomato paste, 3 cloves garlic, 1 tsp fennel seed, 2 tbsp lemon zest. Cook until fragrant about 1 minute.
- Add 1/2 cup chicken broth, 1 14.5 ounce diced tomatoes, 1/2 cup white beans, and the cut sausage. Bring to a simmer, cover, reduce heat to low, and cook 5 minutes, or until the sausage is cooked through and reaches 165 temperature.
- Add 3/4 cup chicken broth, 1 tbsp oregano, and, 1 cup orzo. Bring to a gentle boil, and cook uncovered about 10 minutes until orzo is cooked and sauce is thickened.
- Finish with 3 tbsp Greek yogurt, stirring until mixed. Top with torn 3 leaves basil and serve.
Notes
- Let the dish cool completely, and the store in an airtight container in the refrigerator for up to 3 days.
- You can freeze this dish for later in single-serve containers for up to 2 months. Then thaw overnight in the refrigerator before reheating.
- For the best texture, add 2-3 tablespoons of broth to the mixture in a skillet and warm over medium-low heat. Stirring occasionally until hot.
Nutrition
Frequently Asked Questions
