Keto Sausage And Peppers
A rustic skillet of sizzling Italian sausage tossed with sweet bell peppers and caramelized onion in garlicky olive oil. At just 6.8g net carbs per serving and ready in 35 minutes total, it's a hearty, gluten-free keto dinner that tastes like a classic Sunday supper.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
This one-skillet sausage and peppers is comfort food made keto-friendly — savory Italian sausage and sweet, caramelized bell peppers in a garlicky, herb-flecked sauce. It comes together in about 35 minutes and reheats beautifully for easy weeknight dinners.
Ingredients
- 1.25 lb Italian sausage links (mild or hot, no sugar added), about 5 links
- 2 tbsp extra-virgin olive oil
- 2 medium bell peppers (1 red, 1 green), sliced into strips
- 1 small yellow onion, thinly sliced
- 4 cloves garlic, minced
- 1 tsp dried Italian seasoning
- 1/2 tsp red pepper flakes (optional)
- 1/4 cup chicken broth or water
- 2 tbsp chopped fresh parsley
- Salt and black pepper, to taste
Instructions
- 1
Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the sausage links and brown on all sides, about 6 to 8 minutes (they don't need to cook through yet). Transfer to a plate.
- 2
Lower heat to medium and add the remaining tablespoon of olive oil. Add the sliced peppers and onion with a pinch of salt. Cook, stirring occasionally, until softened and lightly caramelized, 8 to 10 minutes.
- 3
Stir in the garlic, Italian seasoning, and red pepper flakes; cook until fragrant, about 1 minute.
- 4
Slice the browned sausage on the diagonal into 1-inch pieces and return to the skillet along with any juices. Pour in the broth, cover, and simmer until the sausage is cooked through (165°F internal), about 6 to 8 minutes.
- 5
Uncover, raise the heat, and let the liquid reduce for 1 to 2 minutes. Taste and adjust salt and pepper, then scatter with fresh parsley and serve.
Tips & notes
- Always check the sausage label — many supermarket brands add sugar or fillers. Look for ones with under 2g carbs per link.
- Serve over cauliflower rice or with a side of sautéed zucchini to keep it fully keto, or pile it onto a low-carb roll.
- Leftovers keep in the fridge for up to 4 days and reheat well in a skillet, making this great for meal prep.
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Frequently asked questions
- How many carbs are in keto sausage and peppers?
- This recipe has 6.8g net carbs per serving, along with 432 calories, 21g protein, and 35g fat. It makes 4 servings, so the whole skillet has about 27g net carbs total.
- Can I make this dairy-free?
- Yes — this recipe is already dairy-free as written. It relies on olive oil and the natural fat from the sausage, so there's no cheese, butter, or cream needed.
- What should I serve with keto sausage and peppers?
- Cauliflower rice, sautéed zucchini noodles, or a simple green salad all keep the meal under your carb budget. For a sandwich feel, use a low-carb roll without adding significant carbs.
