Mediterranean Italian Sausage with Peppers and Onions
This dish is a colorful, hearty, and easy Mediterranean-inspired meal. Sweet bell peppers, tender onions, and juicy tomatoes pair perfectly with fully cooked Italian chicken sausage for a satisfying, protein-packed dinner. A touch of garlic, oregano, and olive oil brings classic Mediterranean flavor, and it’s ready in under 30 minutes. Serve it on its own, over rice, pasta, or with crusty bread for a simple yet flavorful meal.
Time
Prep Time: 10 minutes
Cook Time: 15–20 minutes
Total Time: 25–30 minutes
Ingredients
Sausage:
1 pound fully cooked chicken sausage links (mild or spicy)
Vegetables:
1 large red bell pepper, thinly sliced
1 large yellow bell pepper (or other color), thinly sliced
1 large red onion, sliced
1 pound cherry or grape tomatoes (optional)
Aromatics & Seasonings:
2–3 cloves garlic, minced
1 tablespoon dried oregano
Kosher salt and black pepper, to taste
1–2 tablespoons olive oil
Instructions
Prepare the sausage: Slice sausage links into ½-inch pieces or leave whole if you prefer.
Cook the vegetables: Heat olive oil in a large skillet over medium heat. Add sliced bell peppers and onions. Sauté for 5–7 minutes until slightly softened.
Add aromatics: Stir in minced garlic and dried oregano. Cook for 1 minute until fragrant.
Add sausage: Add the sausage pieces to the skillet. Cook for 5–7 minutes, stirring occasionally, until heated through and slightly browned.
Add tomatoes (optional): Toss in cherry or grape tomatoes and cook for an additional 2–3 minutes until they start to soften and release their juices.
Season & serve: Taste and adjust with salt and pepper. Serve warm, garnished with fresh parsley if desired.
Tips & Variations
Sausage options: You can use pork, turkey, or vegetarian sausage if you prefer. Adjust cooking time slightly if using raw sausage—cook until fully done.
Spice level: Choose mild or spicy sausage depending on your heat preference. Add a pinch of red chili flakes to the vegetables for extra kick.
Vegetable swaps: Add zucchini, mushrooms, or eggplant for more variety and nutrients.
Tomato alternatives: Use canned diced tomatoes or sun-dried tomatoes if fresh cherry tomatoes aren’t available.
Flavor boost: Finish with a splash of balsamic vinegar or a sprinkle of fresh basil or parsley before serving.
One-pan meal: Serve over cooked rice, couscous, or quinoa to make it a complete meal.
Make it ahead: Slice and cook the sausage and veggies in advance, then reheat in a skillet or oven when ready to serve.
Q&A
Q: Can I use raw sausage instead of fully cooked?
A: Yes, but cook it until fully browned and no longer pink in the center. You may need to increase the cooking time by 5–7 minutes.
Q: Can I freeze this dish?
A: Yes, cooked sausage with peppers and onions freezes well. Store in an airtight container for up to 2–3 months. Reheat gently in a skillet or oven.
Q: Can I make this in the oven?
A: Absolutely. Toss sausage and vegetables with olive oil and seasonings, spread on a baking sheet, and roast at 400°F (200°C) for 20–25 minutes, stirring halfway through.
Q: What should I serve it with?
A: Serve on its own, over rice, couscous, quinoa, or pasta, or with crusty bread for a full Mediterranean meal.
Nutrition
(per serving, approximate — 4 servings)
Calories: 280–320
Protein: 20–22g
Carbohydrates: 12–15g
Fiber: 3–4g
Sugar: 6g
Fat: 16–18g
(Values may vary depending on sausage type and whether tomatoes are included.)
Conclusion
This Mediterranean Italian Sausage with Peppers and Onions is a colorful, flavorful, and easy-to-make dish. Sweet peppers, tender onions, and juicy tomatoes complement the savory sausage, while olive oil and oregano add classic Mediterranean flavor. It’s a versatile meal that can be served on its own, over grains, or with bread, making it perfect for weeknight dinners or meal prep.