Healthy Curried Sausages (Low Fat, Low Carb, High Protein)

Healthy Curried Sausages (Low Fat, Low Carb, High Protein)

Looking for a quick, comforting dinner that’s healthy, high in protein, and still full of flavour? These Healthy Curried Sausages tick all the boxes.

Made with lean chicken or turkey sausages, fresh vegetables, and a creamy curry sauce, this dish is low fat, low carb, and family-friendly.

Packed with protein and fibre, it’s a great recipe for women wanting to balance hormones, support gut health, and enjoy nourishing meals without the guilt.

Perfect for busy weeknights and even better for meal prep, this is a wholesome twist on a classic favourite.

Healthy Curried Sausages (Low Fat, Low Carb, High Protein)

Serves: 4  

Ingredients:

  • 500g lean chicken or turkey sausages (look for >80% meat, low-fat)
  • 1 brown onion, diced
  • 2 garlic cloves, minced
  • 1 tbsp curry powder (mild or medium)
  • 1 tsp ground turmeric
  • 1 tbsp tomato paste
  • 1 tsp Dijon mustard (optional but adds depth)
  • 1 zucchini, chopped
  • 1 red capsicum, chopped
  • 1 cup green beans, trimmed and halved
  • 1 carrot
  • 1 celery stalk
  • 1 ½ cups reduced-salt chicken stock
  • ½ cup plain low-fat Greek yoghurt (or use coconut yoghurt for dairy-free)
  • 1 tsp olive oil or olive oil spray
  • Salt and pepper to taste
  • Fresh parsley or coriander, for garnish

Method:

  1. Heat a large non-stick pan over medium heat. Spray with olive oil.
  2. Brown the sausages for about 5–7 minutes, turning occasionally. Remove and slice into bite-size chunks. (They’ll finish cooking in the sauce.)
  3. In the same pan, add a little more spray oil. Sauté the onion and garlic for 2–3 minutes until soft.
  4. Stir in curry powder and turmeric, cooking for 30 seconds until fragrant.
  5. Add tomato paste and Dijon mustard. Stir well.
  6. Pour in chicken stock and return sausage pieces to the pan.
  7. Add zucchini, capsicum, carrot, celery and green beans. Simmer uncovered for 10–12 minutes until veggies are tender and sausages are cooked through.
  8. Finish with yoghurt, Turn off the heat. Stir in the Greek yoghurt until the sauce is creamy (don’t boil after adding yoghurt to prevent curdling).

Season with salt and pepper to taste.

Optional low-carb side: steamed cauliflower rice

Macros (Per Serve)

  • Calories: 310
  • Protein: 32g
  • Carbs: 12g 
  • Fat: 12g
  • Fibre: 5g

Health Benefits

Lean Chicken or Turkey Sausages - High in protein: Supports muscle repair, satiety, and metabolism. Low in fat (if using >80–90% lean meat): Reduces saturated fat intake. Iron and B vitamins: Support energy levels and red blood cell production.

Onion & Garlic - Antioxidants & sulfur compounds: Support immune function and heart health. Prebiotics: Feed beneficial gut bacteria.

Curry Powder & Turmeric - Turmeric (curcumin): Potent anti-inflammatory and antioxidant.

Curry spices (cumin, coriander, fenugreek, etc.): Support digestion and metabolism. May help blood sugar regulation.

Tomato Paste - Lycopene: A powerful antioxidant linked to reduced inflammation and improved heart health. Low calorie, low carb: Adds depth without sugar.

 Zucchini - Low in carbs and calories: Great for weight management. High in water and fibre: Promotes hydration and digestive health. Vitamin C and potassium: Supports immunity and heart function.

Capsicum - Very high in Vitamin C: Boosts immunity and skin health. Antioxidants like beta-carotene: Support eye and cell health. Low carb: Adds colour and sweetness naturally.

Green Beans - Fibre-rich, low GI: Helps manage blood sugar. Vitamin K and folate: Important for bone and brain health.

Low-Fat Greek Yoghurt - High protein: Supports muscle and satiety. Probiotics: Supports gut health (if live cultures included). Calcium: Good for bones, especially important if avoiding full-fat dairy.

Parsley or Coriander (Garnish) - Fresh herbs = antioxidants: May support detoxification. Vitamin K and C: Adds a nutrient boost with almost no calories.

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