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Pasta dishes have long been a staple of comfort food around the world, offering endless versatility and the ability to incorporate a variety of ingredients. Among the myriad of pasta recipes, sausage and kale pasta stands out for its rich flavors, nutritional benefits, and satisfying heartiness. This article explores the delightful combination of savory sausage, nutrient-rich kale, and pasta, along with tips for creating a perfect dish that can be enjoyed any night of the week.


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The Flavorful Duo: Sausage and Kale

Sausage and kale bring a symphony of flavors and textures to pasta dishes:

  • - Sausage: Known for its rich flavors and spices, sausage adds depth and heartiness to the dish. It’s available in various types, from spicy Italian to milder chicken sausages, allowing for customization based on dietary preferences and flavor profiles.

    - Kale: A superfood in the leafy greens category, kale brings a burst of vitamins A, C, and K, along with fiber, antioxidants, and minerals. Its slightly bitter taste complements the savory sausage, while its sturdy texture holds up well in pasta dishes.


Nutritional Benefits of the Dish

Incorporating kale and sausages into pasta dishes elevates the meal's nutritional profile:

  1. - Protein-Rich: Sausage provides a good source of protein, essential for muscle repair and growth.
  2. - Vitamin-Packed: Kale is loaded with vitamins that support vision, immune function, and bone health.
  3. - Antioxidant-Rich: Both kale and ingredients like garlic and tomatoes, often added to the dish, offer antioxidants that combat oxidative stress.
  4. - Fiber-Filled: Kale and whole grain pasta options contribute to the dish’s fiber content, promoting digestive health and satiety.


Creating a Balanced Sausage and Kale Pasta Dish

To maximize the health benefits while indulging in the savory flavors of this dish, consider the following tips:

  • - Choose Whole Grain Pasta: Opting for whole grain pasta adds dietary fiber to the meal, which aids in digestion and provides a more sustained energy release.
  • - Lean Sausage Selection: Select leaner sausage varieties, such as those made from chicken or turkey, to reduce the dish's saturated fat content.
  • - Incorporate Additional Vegetables: Boost the nutritional profile by adding other vegetables like cherry tomatoes, bell peppers, or onions.
  • - Moderate the Cheese: If adding cheese, choose options like Parmesan, and use it sparingly to enhance flavor without adding excessive calories.


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Crafting the Perfect Sausage and Kale Pasta

Creating a sausage and kale pasta dish is straightforward and allows for creativity. Here's a basic recipe to get you started:


  • - 1 lb (450g) of your favorite pasta
  • - 1 lb (450g) sausage (Italian sausage works well), casings removed
  • - 2 cups kale, stems removed and leaves chopped
  • - 2 cloves garlic, minced
  • - 1/2 cup chicken or vegetable broth
  • - 1/4 cup grated Parmesan cheese
  • - 2 tablespoons olive oil
  • - Salt and pepper to taste
  • - Red pepper flakes (optional for a spicy kick)


  1. 1. Cook pasta according to package instructions until al dente. Drain and set aside, reserving some pasta water.
  2. 2. In a large skillet, heat olive oil over medium heat. Add sausage, breaking it apart with a spoon, and cook until browned.
  3. 3. Add minced garlic to the skillet and sauté for about 1 minute until fragrant.
  4. 4. Stir in the chopped kale and broth, cover, and cook until the kale is wilted and tender, about 5 minutes.
  5. 5. Add the cooked pasta to the skillet with the sausage and kale. Toss everything together, adding a splash of reserved pasta water if needed to loosen the sauce.
  6. 6. Season with salt, pepper, and red pepper flakes to taste. Sprinkle with grated Parmesan cheese before serving.


Serving Suggestions and Variations

  • - Make it Creamy: For a richer dish, stir in a splash of light cream or a dollop of ricotta cheese before serving.
  • - Add Veggies: Enhance the nutritional profile by incorporating additional vegetables like sun-dried tomatoes, bell peppers, or mushrooms.
  • - Herbs: Fresh basil, thyme, or oregano can add a burst of freshness to the dish.
  • - Pasta Alternatives: For a low-carb option, use zucchini noodles or spaghetti squash instead of traditional pasta.



Sausage and kale pasta is a hearty, flavorful, and nutritious dish that combines the best of comfort food with the health benefits of leafy greens. Whether you're looking for a quick weeknight dinner or a satisfying meal to share with friends and family, this pasta dish is sure to please. Don't hesitate to customize the recipe to your liking, exploring different types of sausage, pasta, and additional ingredients to make it uniquely yours.

Disclaimer: This article is for informational purposes only. Always consider your dietary needs and consult with a healthcare professional or a registered dietitian for personalized dietary advice.


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1. Today's Dietitian. Hail to Kale.

2. Business Insider. The 12 healthiest lettuces and leafy greens for you, ranked.

3. USDA FoodData Central.

4. Men's Health. 6 Reasons Why Eating Bacon and Sausages is Good for You.

5. WebMD. Health Benefits of Kale.

6. WebMD. Top Foods High in Vitamin C.

7. Monash University. Recipes.

8. BBC Good Food. Sausage Pasta Recipes.

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