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Easy Healthy Pasta with Italian Sausage and Spinach

Mar 26, 2024 | Recipes | 0 comments

Pasta with Italian Sausage and Spinach

This easy, healthy Pasta with Italian Sausage and Spinach is perfect for weeknights. It makes a great meal prep pasta recipe, so easy!

This healthy pasta with Italian Sausage and Spinach is basically everything you could ask for in a pasta dish! It has plenty of protein from the sausage and lots of veggies with spinach, zucchini and tomatoes. It's kid-friendly, incredibly flavorful, AND meal prep friendly.

This was an immediate favorite with our Prep Dish subscribers and I knew it was the perfect dish to share with you! Pasta doesn't have to be boring and it doesn't have to be a bowl of straight up carbs (I am not low carb but do strive for balance in our meals). This is seriously the BEST easy pasta recipe and I know you'll find yourself making it again and again. Make sure to scroll down below the recipe for tips and variations.

But first, here are the basics of how to make this easy, healthy pasta.

You'll start by chopping your onion and your zucchini. I like to do these steps (along with almost all of my chopping) as part of my weekly meal prep session but you do you!

Next, you'll cut the sausage into half moons. I love using Italian sausage when I'm looking for a quick and easy dinner recipe because it already has so much flavor, which means I need to add fewer spices and ingredients to end up with a delicious dish.

After you finish your chopping, start cooking your pasta. It can cook away while you make your sauce.

Then, sauté the onion and zucchini for a few minutes before adding the sausage and Italian seasoning. You'll then add crushed tomatoes and chicken broth, bring to a boil, and simmer for about 10 minutes until your sauce has nicely thickened.

Finally add the spinach to the sauce to wilt before adding the pasta. I love a sprinkle of parmesan cheese to finish it off. So delicious!

Pasta with Italian Sausage and Spinach
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Easy Healthy Pasta with Italian Sausage and Spinach

Calories: 454.4kcal


  • 12 oz macaroni
  • 1 T olive oil
  • 1/2 yellow onion
  • 1 large zucchini
  • 1 T Italian seasoning
  • 1 package precooked sausage links
  • 15 oz crushed tomatoes
  • 8 oz chicken broth
  • 4 oz grated parmesan (optional)
  • 5 oz spinach


  • Chop ½ yellow onion.
  • Dice 1 zucchini.
  • Cut sausage links into half-moons.
  • Cook 12oz macaroni according to package directions.
  • Heat 1T olive oil over medium heat in a large sauté pan. Cook chopped yellow onion + zucchini, stirring, ~3 mins.
  • Turn heat to low & add 1T Italian seasoning and sausage & lightly cook until aromatic, about 1 min.
  • Add 15oz crushed tomatoes and 8oz chicken broth.
  • Bring to a boil and simmer for 10 mins. Sauce should be slightly thickened.
  • Stir in 5oz spinach until completely wilted.
  • Toss sauce w/ macaroni. Sprinkle w/ parmesan, optional.


*Nutrition information is for one serving. Nutrition information will vary based on which sausage you choose.


Calories: 454.4kcal | Carbohydrates: 78.1g | Protein: 19.2g | Fat: 8.1g

Is this a good meal prep pasta recipe?

Yes, this is an excellent meal prep pasta recipe. I recommend you dice the zucchini, chop the onion and cut the sausage into half moons ahead of time. This dish comes together quite quickly once everything is chopped. You could also make the entire sauce ahead of time and reheat if you prefer. It will be delicious either way!

Here's what to do if you'd like to include this pasta in your meal prep:

Meal Prep Pasta Recipe

Variations on Pasta with Italian Sausage and Spinach

This recipe is super flexible! It's definitely the kind of dish where you can raid your fridge or pantry to see what veggies need to be used up. If you like to experiment in the kitchen, here are some ideas to get you started:

  • Switch up the veggies: Add bell pepper, mushrooms or diced carrots in place of the zucchini if you prefer.
  • Use whatever sausage you like OR make a vegetarian version with white beans in place of the Italian sausage.
  • Add fresh herbs at the end. Basil or oregano would both be tasty.
  • Use whatever pasta you love, or enjoy this sauce over zoodles.

As you can see, there are many little changes you could make to alter this dish to your preferences. If you come up with a variation you love, I'd love to see it! Post a photo in our Facebook group or share on Instagram and tag me @prepdish.

What's the nutrition like for this easy, healthy pasta?

Packed with veggies and protein, my healthy pasta with Italian sausage and spinach is quite nutritious. Here are a few of the nutritional highlights you'll get from this dish:

Onion (Vitamin B6, Vitamin C, Antioxidants, Folate, Potassium)

Did you know that the humble onion is actually packed with antioxidants? Antioxidants help protect you from free radicals that cause things like cancer and heart disease. Onions also have beneficial sulfides and polysulfides which may help protect against cancer.

Zucchini (Vitamin A, Manganese, Vitamin C, Potassium, Magnesium, Vitamin K, Folate)

Zucchini is rich in many vitamins, but is especially high in vitamin A, which supports vision and immune function. In addition, the zucchini skin is high in antioxidants. Super low in carbs, zucchini is also a great choice for those following a Keto or low carb diet.

Tomatoes (Vitamin C, Potassium, Vitamin K, Folate, Lycopene)

Tomatoes are an excellent source of the antioxidant, lycopene. Lycopene is believed to be the reason that tomatoes are linked to lower rates of certain types of cancers. Eating tomatoes along with a source of fat, like the olive oil and sausage in this recipe, significantly increases how much lycopene your body absorbs.

Spinach (Vitamin A, Vitamin C, Vitamin K, Folic Acid, Calcium, Iron)

Spinach is great for your eye health and may help prevent inflammation. Due to its high fiber content, it's also great for digestion. Plant compounds in spinach may also help prevent and slow the growth of certain cancers.

FAQ – Everything You Need to Know about Pasta with Italian Sausage and Spinach

What makes an Italian sausage Italian?

The seasonings in Italian sausage are what give it its signature flavor. Italian sausage generally includes garlic and fennel seed, which has a very distinct flavor. It sometimes has red pepper flakes as well for a spicy Italian sausage. Alternatively, you can find sweet Italian sausage with sweet basil added to the mix. While Italian sausage is generally made from pork, you can also find chicken versions.

What is the distinctive flavor in Italian Sausage?

Fennel gives Italian sausage its distinctive flavor.

Is it okay to eat the casing on Italian sausage?

Yes, it is okay to eat the casing on Italian sausage.

What is the healthiest type of pasta dish?

The healthiest type of pasta dish will include plenty of veggies and protein, just like this Pasta with Italian Sausage and Spinach.

Is it possible to make pasta healthy?

Yes! It is certainly possible to make pasta healthy. Just make sure your pasta dish includes plenty of veggies and protein, in addition to the actual pasta. Additionally, there are so many types of pasta available now, you can easily find one that meets your nutritional goals, whether that's whole wheat, chickpea pasta or even a pasta alternative like zoodles.

I want more meal prep pasta recipes!

Personally, I like my pasta dishes to include a healthy dose of protein and veggies. The only downside is that this of course requires a bit more effort than simply boiling pasta and tossing with a jarred sauce. That's where meal prep comes in! Each of the below recipes was specifically designed as a meal prep pasta recipe. With a little bit of prep work, like chopping, ahead of time, these are perfect weeknight meals.

Ratatouille Pasta

Ratatouille Pasta

This simple vegetarian pasta is simply packed with veggie goodness. Chop your veggies ahead of time to make it easy on yourself! If you prefer more protein, you can easily add chicken to this dish.

Make Ahead Dinner Recipe BLT Pasta Salad

BLT Pasta Salad

I don't know about you but anything with bacon is met with smiles in my house. This incredibly flavorful pasta salad is perfect for the warmer months.

Slow Cooker Pork Ragu

Slow Cooker Pork Ragu

When you're looking for classic pasta with meat sauce, my slow cooker pork ragu won't let you down. Serve with a side of broccoli or do what I do and toss a bag of spinach in with the sauce at the end.

Beginner Menu Guide


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Allison Schaaf Chef, Prep Dish

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