Delicious and Healthy Mediterranean Sausage Recipe

Mediterranean cuisine is celebrated for its simple, healthy, and flavorful dishes that are deeply rooted in tradition. One of the most beloved staples of this region is the sausage. From Greece to Italy, these flavorful meat tubes have won over the hearts and stomachs of many people.

In this recipe article, we would like to share with you a delicious Mediterranean Sausage Recipe that will transport your taste buds to the rolling hills and sun-kissed beaches of the Mediterranean coast. This recipe combines a variety of aromatic herbs and spices with juicy chicken sausage links to create a dish that is both comforting and delicious.

Not only does this recipe evoke the essence of Mediterranean cooking, but it also fits perfectly into a Mediterranean diet, which has been proven to be one of the healthiest diets in the world. By incorporating ingredients like olive oil, garlic, and fresh herbs in our recipe, we are providing a meal that is nutritious, delicious, and perfect for those who want to eat healthy without sacrificing flavor.

So, whether you’re an experienced cook or just starting out, this one-pot Mediterranean Sausage Recipe is sure to become a family favorite. The dish is easy to prepare, packed with flavor and can be customized to your preferences. Whether you’re looking for a quick weeknight meal or hosting a dinner party, this recipe is sure to impress.

Why You’ll Love This Recipe

Mediterranean Sausage
Mediterranean Sausage

If you’re a fan of Mediterranean cuisine, then you are going to love this mouth-watering sausage recipe. With its delicious blend of spices and herbs like allspice, cumin, and fennel seeds, this recipe definitely delivers on flavor.

But what makes this recipe truly special is that it’s incredibly versatile. You can use chicken sausage links or turkey sausage, depending on your dietary preferences. And if you want to make it vegetarian-friendly, simply swap out the sausage for roasted vegetables or tofu for a delicious and healthy alternative.

Plus, this recipe is a breeze to make with its one-pot cooking method. You can easily whip it up on a busy weeknight or create it as part of a bigger feast with friends and family. It’s a perfect way to enjoy the Mediterranean diet while enjoying great company.

And let’s not forget about the many ways you can enjoy this dish. Serve it over creamy Mediterranean rice or toss it with penne pasta for an Italian-inspired meal that’s sure to wow your taste buds. Alternatively look into creating an easy-to-make sheet pan sausage bake with chickpeas or a feta spinach and pasta casserole.

So whether you are cooking for yourself or feeding a crowd, this Mediterranean Sausage Recipe is sure to please everyone at the table. So why not give it a try today? Trust me; your taste buds will thank you!

Ingredient List

 Satisfy your Mediterranean cravings with this spicy and savory sausage.
Satisfy your Mediterranean cravings with this spicy and savory sausage.

Let’s talk about what you will need to create this delicious Mediterranean sausage recipe. No matter if you are an experienced cook or a beginner, having both the right ingredients and equipment at your reach is crucial for proper execution. Here are the necessary items to produce this flavor-packed recipe:

Ingredients 1

  • 1 lb Mediterranean chicken sausage, sliced into rounds. Alternatively, sweet Italian turkey or pork sausage can be used instead.
  • 1 large onion, cut into thin wedges.
  • 1 large red bell pepper, cut into thin strips.
  • 2 tbsp olive oil.
  • 4 cloves garlic, minced.
  • 2 tsp tomato paste.
  • 1 tsp ground fennel seeds.
  • 1/2 tsp paprika.
  • 1/2 tsp turmeric.
  • 1/4 tsp allspice.
  • Pinch of cayenne pepper.

Ingredients 2

  • 2 cups cooked Mediterranean rice. Alternatively, quinoa, couscous or any other grain of your preference can be used.
  • 4 links (3/4 pound) sweet Italian chicken sausage or pork sausage (optional).
  • 4 cups baby spinach leaves, roughly chopped.
  • 4 oz. Feta cheese, crumbled.

These ingredient amounts will yield approximately four servings but feel free to double or triple the recipe depending on your intended number of guests. Head over to section (4) to learn how to combine them all into a mouth-watering meal that is sure to impress at your next family dinner or party gathering.

The Recipe How-To

Prepping the Ingredients

Before getting into the steps of cooking, it’s essential to prepare all the ingredients. Slice 1 large onion thinly and set it aside. Mince 4 cloves of garlic and chop 1 cup of Italian parsley and 1/4 cup of mint finely. In addition, zest and juice 1 lemon, then mix them with 2 tablespoons olive oil, 2 teaspoons of sugar, 1 teaspoon of kosher salt, 1/2 teaspoon of black pepper, 1/2 teaspoon of cayenne, 1/2 teaspoon each of paprika, turmeric, allspice, and cumin, and 1/4 teaspoon each of ground fennel seed and cracked fennel seed.

Preparing the Sausages

Heat up a large saucepan at medium-high heat, add 2 tablespoons of olive oil. Once heated, sear 4 chicken sausage links, cut diagonally into slices about an inch thick. Cook the sausages for 4-5 minutes until they become golden brown on all sides. Take out the sausages and set them on a plate.

Cooking the Vegetables

With the remaining oils in the same saucepan we cooked in previously add one more tablespoon of olive oil. Then introduce thinly sliced Bell Pepper wedges (at least a cup), Yellow onion wedges (one large red onion) cook till onions are tender and sweet about 5 to 7 minutes total.

Combining Sausage with Mediterranean Flavoring

Next, add in your favorite pre-cooked Mediterranean sausage (chicken or pork). Add back in your previously seared chicken sausage into the same saucepan as your onion-pepper mixture. Add one medium can [comprising ingredients such as tomato paste]to give your dish that added touch. Mix these ingredients nicely until everything is evenly coated.

Finishing Up Our One Pot Dish

Add uncooked pasta penne noodles along with two cups of water to make a one-pot sausage pasta recipe family meal perfect! Ensure that every penne noodle is submerged completely by mixing gently for even distribution among pan contents. Bring this one pot Mediterranean Sausage Casserole to a simmer at medium-high heat. Cover it well after reducing penne to medium-low heat until noodles have reached al dente texture(10-12 minutes).

Garnish the dish with chopped Italian parsley; you can also serve it with some crumbled feta cheese on top! This dish works great as an effortless weeknight dinner and even better leftovers for lunch tomorrow!

Substitutions and Variations

 Make your taste buds dance with the flavors of the Mediterranean.
Make your taste buds dance with the flavors of the Mediterranean.

While the original Mediterranean Sausage Recipe is undeniably delicious, there are plenty of variations you can try that will add a new twist to this classic dish. Here are some substitutions and tweaks to consider:

– Meat Substitutions: Don’t have chicken sausage or mediterranean sausage on hand? No worries! Swap it out for Italian pork sausage, turkey sausage or any other processed meat of your choice.

– Spice Variations: Experiment with different spice combinations to find your perfect blend. For example, try adding a pinch of cayenne or paprika for a smokier flavour. A sprinkle of turmeric and allspice will give you a hint of warmth while ground cumin or fennel seeds will bring an earthy flavour to your dish.

– Vegetable Additions: While peppers, onions, and tomatoes are the staple ingredients in this recipe, you can mix it up by adding in some spinach, chickpeas or even roasted eggplant.

– Rice or Pasta: If you don’t want to serve the sausage and veg packed into one pot, then try making a separate dish of Mediterranean Rice or Penne Pasta with your favourite spice blend.

By making some simple changes to this versatile recipe, you can create something new and exciting every time. Just follow your taste buds and have fun experimenting!

Serving and Pairing

 Add some Mediterranean flair to your meals with this sausage recipe.
Add some Mediterranean flair to your meals with this sausage recipe.

Mediterranean sausage is a versatile ingredient that can be served and paired with a variety of sides and beverages. Here are some serving and pairing suggestions to make the most of your tasty sausage:

For a complete Mediterranean meal, serve your sausage with classic sides like roasted potatoes, garlic broccoli or cauliflower rice. The sausage’s savory and spicy flavors pair excellently with these combinations, offering two distinct flavor profiles that complement each other.

If looking for something lighter, opt for a bed of greens or a side salad. You can add diced tomatoes, cucumbers, feta cheese, olives or roasted lemon wedges to create this classic Mediterranean dish.

To enhance your meal’s nutritional value, serve your sausage alongside healthy grains like quinoa, brown rice or couscous. These grains work perfectly in soups such as minestrone style soups or to achieve a more complete-sidedish preparation.

When it comes to beverage pairing, the Mediterranean diet suggests white wine like sauvignon blanc which matches perfectly since it adds acidity and brightness to the dish. If you’re feeling adventurous and want a contradiction to lighten-up and refresh your pallet try adding some mint-infused water as well.

Mediterranean sausages are an option not only for your dinners but also for breakfasts when served along scrambled eggs, avocado toast or mixed into breakfast scrambles – eggs combined with onion, garlic powder, mushrooms and cheese. This protein-loaded breakfast is great for keeping you fueled throughout the day!

Make-Ahead, Storing and Reheating

 Fire up the grill and get ready to indulge in this tasty sausage.
Fire up the grill and get ready to indulge in this tasty sausage.

One of the benefits of this Mediterranean Sausage Recipe is how easy it is to make ahead and store for later use. If you’re planning a big family meal or a party, you can prepare the dish in advance, and simply reheat it when you’re ready to serve.

To make ahead: After cooking the recipe, allow it to cool completely. Store in an airtight container in the refrigerator for up to three days.

To reheat: Heat the sausage mixture over medium-low heat until heated through. Add a little bit of water or broth to the pan to help loosen up the sauce.

If you want to store the dish for even longer, consider storing it in the freezer. This recipe freezes well and will last for up to 3 months in your freezer.

To freeze: Let the cooked sausage mixture cool completely before transferring it into a freezer-safe container. Leave enough headspace at the top of the container before sealing it tightly. Label with the date and name of the dish before storing it in the freezer.

To thaw: Place the frozen container in your refrigerator and let it thaw overnight. Once thawed, transfer it into an oven-safe baking dish and reheat in the oven at 350°F for 30-40 minutes, or until heated through.

Overall, this Mediterranean Sausage Recipe is perfect for those busy weeknights because you can easily make-ahead and heat up later. It’s also great as leftovers because all those spices and seasonings blend together even more overnight, making it even more flavorful on day two!

Tips for Perfect Results

 Make your next BBQ a hit with this Mediterranean-inspired sausage.
Make your next BBQ a hit with this Mediterranean-inspired sausage.

Preparing the perfect Mediterranean sausage recipe requires some culinary expertise and attention to detail. Here are some tips to ensure you get the best results:

Firstly, season your meat mixture, but don’t overdo it or else it will overpower the delicate flavors of the herbs and spices. A pinch of kosher salt, black pepper and cayenne should be enough. And don’t forget to let the mixture rest in a refrigerator for at least 30 minutes before cooking to allow the flavors to blend together.

In addition, be sure to cook your sausages over medium-high heat so that they are cooked through evenly without getting burnt on one side. Keep an eye on them as they cook and turn them frequently with tongs.

When it comes to using fennel seeds in your recipe, there are a few options available. Some prefer whole cracked fennel while others like ground fennel. Depending on your preference and what you have on hand, either one can be added to give a distinct aroma and flavor.

Another tip is to use chicken sausage instead of processed meats like Italian pork sausage for a healthier twist that still gives an Italian flair. You can also try substituting sweet Italian chicken sausage for Mediterranean chicken sausage for a slightly different flavor profile.

Lastly, toss in some fresh chopped herbs like Italian parsley and mint towards the end of cooking for an extra burst of herbaceousness. This addition not only elevates the flavor profile of your dish but also enhances its visual appeal.

By following these tips, you can create a perfect one-pot Mediterranean sausage recipe that will delight your taste buds and impress your dinner guests!


Now that we have covered the essential components of this Mediterranean Sausage Recipe, let us move on to addressing some frequently asked questions about this dish. Knowing the answers to these inquiries will help you achieve success in every step of the cooking process and make the most out of your ingredients.

What is Mediterranean sausage made of?

A savory sausage with a perfect combination of Italian and Greek-inspired flavors is made by blending provolone, mozzarella, pecorino, romano, and aged parmesan with sun-dried tomatoes, roasted garlic, and arugula. This sausage packs a punch of taste and is ideal as a standalone dish or as an addition to your favorite recipe.

What gives Italian sausage its distinctive flavor?

When it comes to Italian sausage, the key ingredient that flavors the meat is fennel. A combination of whole or cracked fennel seeds and ground fennel is typically used. The whole or cracked fennel seed serves the purpose of enhancing the appearance of the spice mixture, while the ground fennel imparts its unique and distinct flavor.

Is turkey sausage OK for Mediterranean diet?

When it comes to choosing meats, it’s best to steer clear of processed options such as bacon, salami, and sausage. They aren’t the healthiest choices out there. Instead, opt for fish that are not only high in protein but also rich in omega-3s, like salmon, mackerel, or tuna. Jan 18, 2019

Is Chicken sausage allowed on Mediterranean diet?

When it comes to following the guidelines of the Mediterranean diet, it’s best to steer clear of consuming processed meats. Such meats may consist of lunchmeat, bacon or sausage.

Bottom Line

In conclusion, the Mediterranean Sausage Recipe is an excellent dish that you can’t afford to miss out on. Not only is it healthy and nutritious due to the use of fresh ingredients, but it is also incredibly easy to prepare. With its rich blend of spices and herbs such as allspice, cumin, fennel seeds, roasted garlic, and Italian parsley, this recipe captures the essence of Mediterranean cuisine and gives you the perfect opportunity to indulge in something different.

Whether you prefer chicken or turkey sausage, chicken pasta or sausage casserole, there’s a version of this recipe that will suit your tastes. And with its various serving and pairing options, you can be sure to enjoy your meal with your favorite side dishes or beverages.

Furthermore, by using whole cracked fennel and ground fennel seed in this recipe, you get to enjoy the delightful aroma and flavor of these ingredients that many other recipes simply don’t have. This truly unique recipe captures the essence of Mediterranean cuisine and is an excellent choice for anyone looking for a healthy, tasty meal.

So why not give this recipe a try today? You’ll love it! The perfect combination of spices, herbs and fresh ingredients makes this dish a true winner. Whether it’s for lunch or dinner, it’s sure to satisfy your cravings while helping you stick to a healthy Mediterranean diet. Trust us; you won’t regret trying this recipe!

Mediterranean Sausage

Mediterranean Sausage Recipe

Great in Mediterranean Orzo Salad
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Course: Appetizer
Cuisine: Mediterranean
Keyword: < 30 Mins, Easy, High In..., High Protein, Very Low Carbs
Prep Time: 30 minutes
Servings: 4 1 lb. packages
Calories: 457.6kcal


  • 2 cups onions, sliced
  • 4 lbs chicken breasts
  • 1 tablespoon tomato paste
  • 2 tablespoons garlic, chopped
  • 2 teaspoons fennel seeds, ground in mortar
  • 2 teaspoons cumin, ground
  • 2 teaspoons coriander, ground
  • 1/2 teaspoon allspice, ground
  • 1 teaspoon turmeric, ground
  • 2 tablespoons paprika
  • 1/2 teaspoon cayenne
  • 2 teaspoons black pepper
  • 2 tablespoons kosher salt
  • 1 teaspoon sugar
  • 2 teaspoons lemon zest
  • 1 tablespoon lemon juice, fresh
  • 2 tablespoons olive oil
  • 2 tablespoons mint, fresh and chopped
  • 1/4 cup Italian parsley, chopped


  • Simmer onions in water to cover until translucent, 5-7 minutes. Cool under cold water and drain. Coarsely grind the onions with the chicken using a Kitchenaid or food processor.
  • Add the remaining ingredients to the chicken and blend thoroughly with your hands.
  • Divide into 4 portions. May use now or freeze for later use.

Your own notes


Serving: 289g | Calories: 457.6kcal | Carbohydrates: 8.2g | Protein: 48.6g | Fat: 24.9g | Saturated Fat: 6.6g | Cholesterol: 145.3mg | Sodium: 1908.5mg | Fiber: 2.1g | Sugar: 2.8g

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