Chicken Sausage and White Bean Skillet

This is a one-pan meal that skips rice or pasta entirely, letting white beans provide the bulk instead of a separate starch. Chicken sausage brings enough flavor that the dish doesn't need much more than garlic and tomatoes.

White beans break down slightly as they simmer with the tomatoes, thickening the sauce a bit and making the whole dish feel more cohesive. Kale holds its texture better than more delicate greens would in a dish that gets reheated.

This is a lighter meal than a lot of my other sausage recipes, since there's no potato or rice weighing it down. Chicken sausage keeps the fat content more reasonable than a pork version would.

The recipe card has the full ingredient breakdown and cook time for all ten portions. Let everything cool before sealing the containers, then refrigerate what you'll eat within four days and freeze the rest. This skillet is a good one whenever I want something warm but not too heavy.

Nutrition note: This is general food information, not individualized medical or nutrition advice.

Chicken Sausage and White Bean Skillet

YIELD

10 portions

ESTIMATED NUTRITION

560 calories • 40g protein • 29g carbs • 33g fat per portion

What I really like about this recipe is that white beans give it plenty of bulk without needing rice or pasta at all.

Ingredients

• 5 lb chicken sausage, sliced

• 3 cans white beans, drained

• 7 1/2 cups chopped kale

• 1 1/2 cans diced tomatoes

• 3 tbsp olive oil

• 4 cloves garlic, minced

• 2 tsp Italian seasoning

• salt and pepper

Directions

1. Sear the sausage in olive oil until browned; set aside.

2. Cook the garlic briefly, then add the tomatoes and white beans; simmer 10 minutes.

3. Stir in the kale and cook until wilted; return the sausage.

4. Let the food cool briefly, then divide it evenly among 10 airtight meal-prep containers.

Meal-prep notes: Refrigerate promptly and use refrigerated portions within 3–4 days; freeze any portions you will not eat in that window. Reheat hot meals until steaming and 165°F internally. Nutrition is estimated per portion.