Quick Whole30 Italian Sausage Meal Ideas

Here’s my go-to recipe for homemade Whole30 Italian sausage, made with ground pork, fresh herbs, and a perfect blend of Italian seasonings that taste just like the store-bought version, minus any added sugar or preservatives.

This sausage has become a weekly staple in our house since we started eating Whole30. I usually make a double batch – some for dinner and the rest for quick breakfast scrambles during the week. Nothing better than having ready-to-go protein in the fridge, right?

What Kind of Ground Meat Should I Use?

While traditional Italian sausage is made with pork, you’ve got plenty of options for this homemade version. Ground pork is the classic choice and will give you the most authentic flavor and texture, with a good meat-to-fat ratio that keeps things juicy. If you’re looking to cut calories, ground turkey or chicken can work well too – just keep in mind they might end up a bit drier due to their lower fat content. When using poultry, try to choose ground thigh meat instead of breast meat for better moisture. For those who prefer beef, go for an 80/20 lean-to-fat ratio to keep your sausage from drying out during cooking.

Options for Substitutions

This Whole30 sausage recipe is pretty flexible and can be adjusted based on what you have in your pantry:

• Fennel seeds: These give the classic Italian sausage flavor, but if you’re not a fan or don’t have them, you can use a mix of caraway and anise seeds. I wouldn’t skip them entirely though, as they’re key to that authentic Italian sausage taste.
• Ground pork: While pork is traditional, you can easily use ground turkey, chicken, or beef. Just note that turkey and chicken will be leaner, so the sausage might be a bit drier – adding an extra teaspoon of applesauce can help keep it moist.
• Applesauce: If you don’t have applesauce, you can use grated apple or even pureed pear. Just make sure there’s no added sugar to keep it Whole30 compliant.
• Dried herbs: Fresh herbs work great too – just use three times the amount called for dried herbs. So, for example, use 3/4 teaspoon fresh basil instead of 1/4 teaspoon dried.
• Red pepper flakes: You can adjust these based on your heat preference, or swap them with cayenne pepper (use half the amount) or fresh minced chili.

Watch Out for These Mistakes While Cooking

The biggest challenge when making homemade sausage is under-mixing the ingredients, which can lead to uneven distribution of seasonings and a less cohesive texture – take time to thoroughly combine everything with your hands for at least 2-3 minutes until well blended. A common mistake is skipping the crucial step of letting the mixed sausage rest in the refrigerator for at least 30 minutes (or up to overnight), which allows the flavors to develop and the meat to firm up for better handling. To avoid dry, overcooked sausage patties, resist the urge to press them down while cooking, and instead let them develop a nice crust on each side while maintaining their juices. For the best flavor development, toast your fennel seeds in a dry pan for 1-2 minutes before adding them to the mixture – this simple step releases their natural oils and intensifies the classic Italian sausage taste.

What to Serve With Italian Sausage?

This homemade Italian sausage is super flexible and works great as part of so many different meals! For a classic combo, serve it with sautéed bell peppers and onions, which bring out the fennel and herb flavors in the sausage. If you’re keeping things Whole30 compliant, pair it with roasted sweet potatoes and a big helping of garlicky sautéed broccoli rabe or kale. You can also slice the cooked sausage and add it to a warm bowl of zucchini noodles or cauliflower rice for a complete and satisfying meal.

Storage Instructions

Keep Fresh: Once you’ve made your homemade Italian sausage, you can keep the raw mixture in an airtight container in the fridge for up to 2 days. If you’ve already cooked the sausage, it’ll stay good in the fridge for 3-4 days. Just make sure to let it cool completely before storing!

Freeze: This sausage is perfect for meal prep! You can freeze the raw mixture in portion-sized packages for up to 3 months. I like to shape them into patties or balls first, placing parchment paper between each piece so they don’t stick together. For cooked sausage, it’ll keep in the freezer for up to 2 months.

Thaw & Use: When you’re ready to use frozen raw sausage, just move it to the fridge the night before and let it thaw slowly. For cooked sausage, you can thaw it overnight in the fridge and then warm it gently in a skillet or microwave until heated through.

Preparation Time	20-30 minutes
Cooking Time	10-15 minutes
Total Time	30-45 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 700-800
• Protein: 60-70 g
• Fat: 40-50 g
• Carbohydrates: 10-15 g

Ingredients

• 1/4 tsp dried basil
• 1/4 tsp black pepper
• 1 lb ground pork (preferably 80/20 fat ratio for moisture)
• 1/4 tsp onion powder
• 1 tsp kosher salt
• 1/4 tsp crushed red pepper flakes (add more for extra heat)
• 1/4 tsp garlic powder
• 1 1/2 tsp fennel seeds (freshly toasted and ground for best flavor)
• 1/8 tsp dried oregano
• 1 tbsp unsweetened applesauce

Step 1: Toast and Crush the Fennel Seeds

Begin by toasting the fennel seeds in a small skillet over medium heat.

Shake the skillet occasionally to ensure even toasting.

This should take about 3 minutes, until the seeds are fragrant.

Once toasted, transfer the fennel seeds to a plate to cool to room temperature.

After cooling, crush the fennel seeds using a mortar and pestle.

Alternatively, you can place them in a closed ziptop bag and bash them with a heavy object to crack the seeds.

Step 2: Combine the Ingredients

In a large bowl, combine the ground pork with the cooled, toasted fennel seeds, applesauce, salt, garlic powder, onion powder, basil, red pepper flakes, black pepper, and dried oregano.

Use your hands to mix everything thoroughly until the pork becomes sticky and tacky.

If you prefer not to use your hands, you can achieve the same result with a stand mixer equipped with the paddle attachment.

Step 3: Test the Seasoning

Form a small patty from the mixture to test the seasoning.

Cook this patty by microwaving it for about 30 seconds on high or by frying it in a skillet.

Taste the cooked patty and adjust the seasoning in the mixture if necessary to suit your preferences.

Step 4: Chill the Sausage Mixture

After confirming the seasoning, cover the sausage mixture and chill it in the refrigerator for at least one hour.

This enhances the flavors and ensures the mixture is easy to handle.

The sausage can be stored in the refrigerator for up to 2 days.

For longer storage, you can freeze the mixture for up to 2 months.

Step 5: Utilize the Sausage Mixture

The prepared sausage mixture can be utilized in any recipe that calls for bulk Italian sausage.

Alternatively, you can form it into patties and fry them as a delicious addition to breakfast or any meal of your choice.