Sausage and Pepper Pasta Shells

By on

Sausage and Pepper Pasta made with lean turkey sausage, bell peppers, onions, mushrooms, and a quick and easy tomato sauce is an easy, tasty weeknight dinner. Jump to Recipe keyboard_arrow_down

379 CALORIES 54g CARBS 7g FAT 25g PROTEIN
9 Green
9 Blue
9 Purple
MyWW® SmartPoints™ New!

Sausage and peppers is one of my favorite ball game treats. However, I'm not always at a ball game and I'll find myself sometimes during the week wanting this dish, but in a heartier version than just a simple sandwich.

Enter, this Sausage and Pepper Pasta Shells dish. The recipe was inspired by those ballpark peppers and sausage flavors, but of course, turned into an easy (but very flavorful) pasta dish. My version is made with turkey sausage, peppers, sweet onion, mushrooms, and fire roasted tomatoes.

The best part about this dish is that you can use any type of pasta you like. However, I have to say that I love the shell-shaped pasta the most for this recipe since their pockets will fill with the sausage and tomato goodness, which makes them sandwich-like, in a way!

Pasta with sausage and peppers in two bowls with sliced peppers, mushrooms, turkey sausage, and garlic.

How do you make Sausage and Pepper Pasta Shells?

Making this dish is just about as easy as putting together a sandwich, I promise!

First, cook the pasta according to package directions, then drain and set aside.

Next, add the sausage to a skillet and brown until there's no more pink meat over medium heat. Take the sausage out of the skillet and set it aside.

To the same skillet, add the peppers, onions, and mushrooms, cooking them down for about 5-7 minutes or until tender. Add a tablespoon of water or two if they are starting to burn.

To the veggie mixture, add garlic, red pepper flakes, salt, pepper, and oregano, cooking for an additional minute. Then, add in the tomatoes and their juice and the pasta, letting them cook for 1-2 minutes or until everything is thoroughly heated through. Top with basil if desired and serve!

What makes this dish healthy?

  • High fiber pasta helps you get an extra dose of fiber and makes the pasta a little healthier than traditional white pasta.
  • Lean turkey sausage is delicious and nutritious — packed full of protein, low in fat and calories when compared to your typical Italian sausage.
  • Green peppers, like all bell peppers, are chock full of vitamins like C, A, B6 and K. They are also high in carotenoids and fiber.
  • Mushrooms are full of pantothenic acid, B vitamins, riboflavin, and niacin. They are also great for your digestive system and give a great meaty taste to lots of dishes if you want to skip the meat.
  • Sweet onions, like most onions, are not only flavorful, they are full of fiber and folic acid. Raw onions also are low in calories, and can help keep your heart and cardiovascular systems healthy.
  • Garlic goes great with onions and also has a lot of antibiotic and antioxidative properties. It has also been shown to lower cholesterol and regulate blood sugar levels.
  • Spices such as oregano, red pepper flakes, and pepper add lots of flavor without any additional calories or fat. Spicy ingredients like red pepper flakes can also have heart benefits and can promote weight loss as well.
  • Tomatoes are high in the cancer-fighting compound lycopene. Lycopene has also been linked to reducing incidences of heart disease as well as cancer. Tomatoes are also a great source of potassium, folate, and vitamins C and K.

Tips for Making Sausage and Pepper Pasta Shells

  • Do follow the package directions for cooking the pasta that you choose, as every pasta (and especially high-fiber, low-carb, or alternative pastas) could have varying directions.
  • To make this dish gluten-free, use gluten-free pasta. I like the Banza brand.
  • Some of my favorite Italian turkey sausage flavors include both sweet and hot Italian sausage, basil and feta, and apple varieties, if your grocer or specialty store carries them.
  • Other veggies you can add to this dish include shredded zucchini, spaghetti squash, or carrots, corn, or even chopped broccoli.
  • If you can't find fire-roasted tomatoes, you can use a can of plain diced tomatoes with a teaspoon of paprika added to them, sun dried tomatoes, or roast your own fresh tomatoes.

Sausage pasta with bell peppers, onions, and mushrooms with a garlic tomato sauce in a white bowl.

What sides go with Sausage and Pepper Pasta Shells?

  • This dish goes great with garlic bread, thinly sliced French bread, or dinner rolls.
  • I also like to add a veggie side to most dishes. With this one, I love a good amount of roasted broccoli or cauliflower, asparagus, or even green beans.
  • Whip up an easy side salad using whatever greens you have on hand. (If you're using kale, I recommend cutting it into ribbons and massaging a little bit of olive oil in it before adding it to your salad.) Top greens with more chopped veggies and a healthy vinaigrette.
  • Not feeling like doing all the chopping needed for a salad? Grab a bag of baby carrots and some low-cal ranch for an easy, healthy, crunchy side.

Looking for more healthy pasta dishes?

The Recipe
Sausage and pepper pasta with turkey sausage, bell peppers, onions, mushrooms, and tomato sauce in two bowls with garlic.

Sausage and Pepper Pasta Shells

PREP TIME: 10 Min
COOK TIME: 15 Min
TOTAL TIME: 25 Min
star_ratestar_ratestar_ratestar_ratestar_rate
  • printPrint Recipe
  • file_downloadDownload PDF

Ingredients

US METRICS
  • 8 oz high fiber pasta shells
  • 3/4 lb lean turkey sausage
  • 1 U green pepper, sliced
  • 1 cup mushrooms, sliced
  • 1 U sweet onion, sliced
  • 2 U garlic cloves, minced
  • 1/4 tsp red pepper flakes
  • 1/2 tsp oregano
  • 14.5 oz fire roasted diced tomatoes, canned
  • 1/4 cup basil, chopped or torn
  • Salt and pepper

Like this Recipe? Try our Meal Plans!

  • Weekly Meal Plans
  • Easy Shopping List
  • Healthy, Low Carb, & Vegetarian
  • Nutritional Information and Points

Instructions

(Hide Photos)
1

Cook pasta according to package directions until al dente. Drain and set aside.

2

Meanwhile, add the sausage to a skillet over medium high heat. Brown until no longer pink. Remove sausage and set aside.

3

Add the peppers, onions, and mushrooms to the same skillet. Cook for 5-7 minutes until tender, adding 1-2 tbsp. of water if it begins to burn.

4

Add the garlic, red pepper flakes, oregano, salt, and pepper. Cook for 1 minute.

5

Add the tomatoes with the juice and pasta. Let cook for 1-2 minutes until everything is heated through.

6

Top with basil.

9 Green
9 Blue
9 Purple
MyWW® SmartPoints™ New!
Nutritional Facts
Serving Size: 1.5 cups
Amount Per Serving
Calories 379
Calories from Fat 68
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
8%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 64mg
21%
Sodium 762mg
33%
Total Carbohydrate 54g
18%
Dietary Fiber 8g
34%
Sugars 9g
Protein 25g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Sausage and pepper pasta shells with tomatoes, turkey sausage, peppers, onions, and mushrooms.
† SmartPoints™ calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
2 Comments
On Sausage and Pepper Pasta Shells
user image
user image
Yael Schwartzman
October 15, 2020 - 08:47
Add a Rating:
5
This is amazing!! Thank you for the recipe
user image
George
October 13, 2020 - 10:11
Great! We love your recipes Kristen. This one is delicious!
Instagram Icon
Did you make this?

Snap a picture and show us what you made on Instagram or Facebook. Tag us using @SlenderKitchen or #slenderkitchen.