There are 50g of Protein in this One Pot Sausage & Pepper Pasta Meal Prep

Ingredients

• 2 lb Ground Pork (90% lean)
• 2 tsp Olive Oil (Neutral cooking oil)
• 1 medium Onion (Diced small (about 200 g))
• 1 medium Red Bell Pepper (Diced large (about 150 g))
• 3 cloves Garlic (Mince)
• 3 oz Baby Spinach (Chopped)
• 2 tsp Ground Fennel Seeds (Can grind whole seeds in a blender)
• 2 tsp Smoked Paprika
• 1.5 tsp Onion Powder
• 1.5 tsp Garlic Powder
• 1.5 tsp Salt
• 1 tsp Dried Oregano
• 1 tsp Red Pepper Flakes (Adjust or omit for less heat)
• 1 tsp Black Pepper
• 3 tbsp Tomato Paste (About 45 g)
• 1 can Crushed Tomatoes (15 oz / 420 g)
• 10 oz Penne Pasta (Sturdy shape, dry)
• 2.5 cups Water (For cooking pasta)
• 0.5 cup Parmesan Cheese (Grated, about 40 g)
• 0.25 cup Half‑and‑Half (Can substitute heavy cream)

Instructions

1. Prep Vegetables

   Dice the medium onion into small pieces, dice the red bell pepper into large chunks, mince the garlic cloves, and chop the baby spinach into smaller pieces.

   Time: PT10M

2. Brown Ground Pork

   Heat 1 tsp oil in the large pot over medium‑high heat, add the 2 lb ground pork, spread it out, and let it brown without stirring for a couple of minutes. Then break it up and continue cooking until mostly done.

   Time: PT10M

   Temperature: Medium‑high

3. Season the Meat

   Add ground fennel seeds, smoked paprika, onion powder, garlic powder, salt, dried oregano, red pepper flakes, and black pepper to the browned meat. Stir to combine.

   Time: PT2M

   Temperature: Medium‑high

4. Sauté Onion and Pepper

   Create a well in the center of the pot, add the remaining 1 tsp oil, then add the diced onion and red bell pepper. Cook for 2‑3 minutes until softened and lightly colored, without mixing into the meat yet.

   Time: PT3M

   Temperature: Medium

5. Add Garlic

   Add the minced garlic to the pot and stir everything together for about 1 minute.

   Time: PT1M

   Temperature: Medium

6. Caramelize Tomato Paste

   Stir in the tomato paste and cook for 2 minutes until it darkens slightly and loses raw flavor.

   Time: PT2M

   Temperature: Medium

7. Add Crushed Tomatoes

   Pour in the canned crushed tomatoes and mix thoroughly.

   Time: PT1M

   Temperature: Medium

8. Add Pasta and Water

   Add the dry penne pasta and 2½ cups water, stirring to ensure all noodles are submerged.

   Time: PT1M

   Temperature: Medium

9. Boil and Simmer

   Increase heat to bring the mixture to a boil, then cover with the lid, reduce to low, and simmer for 12‑15 minutes until the pasta is al dente.

   Time: PT15M

   Temperature: Bring to boil then low

10. Finish the Dish

    Stir in the grated Parmesan, the chopped spinach, and the half‑and‑half. Adjust salt if needed and mix until the spinach wilts and the sauce is creamy.

    Time: PT2M

    Temperature: Low

11. Portion and Store

    Divide the pasta evenly into five meal‑prep containers, let cool slightly, then seal with lids and refrigerate.

    Time: PT2M

Nutrition Facts

Calories

681

Protein

51 g

Carbohydrates

60 g

Fat

25 g

Fiber

4 g

Ingredient Substitutions

• Instead of Ground Pork: Ground turkey, Ground chicken
• Instead of Olive Oil: Canola oil, vegetable oil
• Instead of Onion: Shallot
• Instead of Red Bell Pepper: Yellow bell pepper, Poblano pepper
• Instead of Garlic: Garlic powder (1 tsp)
• Instead of Baby Spinach: Kale, Swiss chard
• Instead of Ground Fennel Seeds: Anise seed (smaller amount)
• Instead of Smoked Paprika: Regular paprika, chipotle powder
• Instead of Onion Powder: Granulated onion
• Instead of Garlic Powder: Fresh garlic (extra)
• Instead of Salt: Kosher salt, sea salt
• Instead of Dried Oregano: Italian seasoning
• Instead of Red Pepper Flakes: Cayenne pepper (smaller amount)
• Instead of Black Pepper: White pepper
• Instead of Tomato Paste: Tomato sauce (increase amount)
• Instead of Crushed Tomatoes: Diced tomatoes (same weight)
• Instead of Penne Pasta: Rigatoni, fusilli
• Instead of Parmesan Cheese: Pecorino Romano, nutritional yeast (vegan)
• Instead of Half‑and‑Half: Heavy cream, whole milk

Equipment Needed

• Large Pot
• Pot Lid
• Cutting Board
• Chef's Knife
• Wooden Spoon
• Measuring Spoons
• Measuring Cups
• Grater

Critical Steps — Do Not Skip

• Browning the ground pork for flavor
• Adding all seasonings to the meat
• Ensuring the pasta is fully submerged in liquid
• Simmering covered until pasta is al dente
• Finishing with Parmesan, spinach, and half‑and‑half

Chef Tips from the Video

• Use 90% lean pork to keep the dish juicy without excess grease.
• Grind whole fennel seeds for a smoother texture and to avoid seed fragments.
• Stir the pot once during simmering to prevent the pasta from sticking to the bottom.
• Add Parmesan at the very end for maximum melt and creaminess.
• If you prefer a richer sauce, substitute half‑and‑half with heavy cream.

Troubleshooting

Storage

Refrigerator: Up to 4 days in airtight containers

Freezer: Can freeze for up to 2 months; thaw and reheat gently

Room temperature: Not recommended; cool to room temperature before refrigerating

Make-Ahead Tips

• Dice the onion, pepper, and mince garlic a day ahead and store in an airtight container.
• Measure out all spices and keep them together in a small jar.
• The dish reheats well in the microwave or on the stovetop with a splash of water.

Frequently Asked Questions