Keto Sausage and Peppers – A Flavorful, Low-Carb Skillet Favorite

Juicy sausage, sweet bell peppers, and tender onions come together in one skillet for a meal that’s big on flavor and light on carbs. This Keto Sausage and Peppers recipe is simple, fast, and perfect for busy weeknights. It tastes like comfort food but keeps your macros in check.

You can serve it on its own, over cauliflower rice, or tucked into lettuce wraps. It’s the kind of recipe you’ll make once and then crave again and again.

Why This Recipe Works

This dish keeps things straightforward without sacrificing flavor. The sausage brings richness and seasoning, while the peppers and onions add sweetness and texture.

A quick sear builds caramelized edges that make everything taste better. The low-carb sauce—just olive oil, garlic, and a splash of vinegar or lemon—ties it together. With pantry-friendly ingredients and minimal prep, it’s a reliable go-to.

Shopping List

• Sausage: 1 to 1.5 pounds of Italian sausage (mild or hot), links or sliced
• Bell peppers: 3 medium (mixed colors: red, yellow, green), sliced
• Onion: 1 large yellow or red onion, sliced
• Garlic: 3 cloves, minced
• Olive oil: 2 tablespoons
• Tomato paste (optional): 1 tablespoon for richness without many carbs
• Red pepper flakes: 1/4 teaspoon (optional, for heat)
• Dried oregano or Italian seasoning: 1 teaspoon
• Smoked paprika: 1/2 teaspoon (optional, adds depth)
• Apple cider vinegar or lemon juice: 1 tablespoon
• Fresh parsley or basil: 2 tablespoons, chopped
• Salt and black pepper: to taste
• Optional add-ins: sliced mushrooms, zucchini, or a handful of baby spinach

Step-by-Step Instructions

1. Prep the produce. Slice the peppers and onion into thin strips.

   Mince the garlic. If using mushrooms or zucchini, slice them as well.

2. Prep the sausage. If using links, you can either slice them into coins or brown the links whole and slice later. Slicing first gives more seared edges; cooking whole keeps them juicier.
3. Heat the pan. Place a large skillet over medium-high heat and add 1 tablespoon of olive oil.
4. Brown the sausage. Add the sausage to the hot skillet.

   Cook until browned on both sides and cooked through (about 6–8 minutes for slices; 10–12 minutes for whole links). Remove to a plate and keep warm.

5. Sauté the vegetables. Add the remaining 1 tablespoon of olive oil to the same pan. Add onions and peppers with a pinch of salt.

   Cook, stirring occasionally, until softened and slightly charred in spots, about 6–8 minutes.

6. Add aromatics and seasonings. Stir in garlic, oregano, smoked paprika, and red pepper flakes. Cook 30–60 seconds until fragrant.
7. Optional tomato paste. If using, add tomato paste and cook for 1 minute, stirring to coat the veggies. This adds body without turning it into a sauce.
8. Deglaze and brighten. Add vinegar or lemon juice to lift the browned bits from the pan.

   Toss to combine.

9. Return the sausage. Add the sausage back to the skillet. Toss everything together and cook 2–3 minutes to warm through. Taste and adjust salt and pepper.
10. Finish and serve. Sprinkle with chopped parsley or basil.

    Serve as is, or over cauliflower rice, zucchini noodles, or in lettuce wraps.

Storage Instructions

• Refrigerator: Store in an airtight container for up to 4 days. Cool before sealing to prevent condensation.
• Freezer: Freeze in meal-size portions for up to 2 months. Thaw overnight in the fridge for best texture.
• Reheat: Warm in a skillet over medium heat with a splash of water or broth, or microwave in 45-second bursts, stirring between intervals.
• Meal prep tip: Keep the sausage and peppers separate if you prefer firmer peppers after reheating.

Benefits of This Recipe

• Low in carbs, high in flavor: Satisfying without starchy fillers.
• One-pan clean-up: Fewer dishes, faster cooking.
• Flexible: Works with chicken sausage, turkey sausage, or different veggies.
• Balanced macros: Protein and fat to keep you full, with fiber-rich veggies.
• Great for meal prep: Reheats well and works for lunches all week.

Common Mistakes to Avoid

• Crowding the pan: Overcrowding steams the ingredients.

  Use a large skillet or cook in batches to get good browning.

• Skipping the deglaze: Those browned bits are flavor gold. A splash of vinegar or lemon brings them into the dish.
• Using sugary sausages: Some brands add sugar or fillers. Check labels for added carbs.
• Undercooking the onions and peppers: Give them time to soften and caramelize for a sweeter, richer taste.
• Over-salting early: Sausage is salty.

  Season lightly until after everything is combined.

Alternatives

• Protein swaps: Try chicken sausage, turkey sausage, or sliced bratwurst. Ground Italian sausage also works—brown it first, then proceed with the vegetables.
• Veggie variations: Add mushrooms, zucchini, or spinach. Keep starchy veggies (like potatoes) out to stay keto.
• Spice profile: Use fennel seeds for classic Italian flavor, or add cumin and coriander for a smoky twist.
• Sauce options: Stir in a few tablespoons of no-sugar-added marinara for a saucier dish.

  A knob of butter at the end adds richness.

• Serving ideas: Pair with cauliflower rice, shirataki noodles, or on top of a simple arugula salad with olive oil and lemon.

FAQ

Is sausage keto-friendly?

Yes, most plain Italian sausages are keto-friendly. Check the label for added sugars or fillers. Aim for options with minimal carbs per serving.

Can I use frozen peppers and onions?

Yes, but thaw and pat them dry first.

They may release more water, so cook over higher heat and avoid overcrowding to keep them from steaming.

How can I make this spicier?

Use hot Italian sausage, add more red pepper flakes, or include a diced jalapeño with the peppers. Adjust to taste at the end.

What’s the best skillet to use?

A large cast-iron or stainless steel skillet gives the best sear. Nonstick works too, but you may get less caramelization.

Can I make it dairy-free and gluten-free?

Yes.

The base recipe is naturally dairy-free and gluten-free if you choose sausage without fillers. Always read labels to confirm.

How many carbs are in this dish?

It varies by sausage brand and portion size, but a typical serving lands around 6–10 net carbs, mostly from the peppers and onions. Verify with your specific ingredients.

Can I cook the sausage in the air fryer first?

Absolutely.

Air fry the links at 375°F (190°C) until browned and cooked through, then slice and toss into the sautéed peppers and onions.

How do I keep the peppers crisp-tender?

Cook them over medium-high heat and avoid covering the pan. Stir occasionally, not constantly, to allow browning without over-softening.

What can I use instead of tomato paste?

A couple spoonfuls of no-sugar-added marinara or a splash of chicken broth works. You can also skip it entirely and finish with extra olive oil.

Can I grill this instead?

Yes.

Grill whole sausage links and pepper-onion planks until charred and tender. Slice and toss with olive oil, garlic, and herbs before serving.

Wrapping Up

Keto Sausage and Peppers is a weeknight hero: quick, hearty, and endlessly adaptable. With a handful of ingredients and one skillet, you get bold flavor and a satisfying meal that fits your goals.

Keep this recipe in your rotation, switch up the seasonings, and serve it however you like. Simple food done right never gets old.