This fried cabbage and sausage recipe is like the best of both worlds for me. I love fried cabbage almost as much as I love a quick stir fry meal. Make this healthy dinner in just one pan with andouille sausage and my homemade Cajun seasoning for the best flavor. It only takes 30 minutes to make and is a great way to speed up dinner when you’re short on time.
Cabbage and sausage is a classic comfort food combo found in many cuisines around the world But is loading up your plate with cabbage and sausage actually a healthy choice? I decided to take a closer look at the nutrition profile of this dish to find out
Nutritional Benefits of Cabbage
Cabbage is an extremely healthy vegetable that provides some great nutritional benefits. Here are some of the reasons why cabbage deserves a spot on your plate:
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Low in calories – One cup of cooked cabbage contains only 33 calories, making it a great choice if you’re watching your waistline.
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High in fiber – With 2.2 grams of fiber per cup cabbage helps promote digestive health and keeps you feeling full. The insoluble fiber in cabbage may also help reduce risk of developing certain cancers.
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Rich in vitamins C and K – A single cup of cooked cabbage packs 85% of your recommended daily vitamin C and over 50% of vitamin K. These vitamins are important for immune health and blood clotting.
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Contains sulfur compounds – Cabbage contains special sulfur compounds known as glucosinolates. These compounds have antioxidant properties and may help prevent certain cancers.
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Anti-inflammatory benefits – The antioxidants in cabbage may help lower inflammation in the body which is tied to arthritis, heart disease, and other chronic conditions.
So cabbage packs an impressive nutritional punch, especially for a vegetable with so few calories. By adding it to your diet, you benefit from fiber, vitamins, antioxidants, and anti-inflammatory compounds.
Are Sausages Healthy?
While cabbage is indisputably nutritious, the health profile of sausage is a little more varied. There are many factors that determine whether sausage is a healthy choice or nutritional nightmare. Here are a few things to consider:
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Meat content – Fresh sausages made primarily from lean meats like chicken, turkey, or pork tenderloin are healthier than pre-cooked or highly processed sausages.
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Fat content – Check the total fat and saturated fat numbers. Leaner sausages contain 10g fat or less per serving. Limit saturated fat to 2g or less.
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Sodium content – Processed sausages contain astronomical amounts of sodium. Look for no more than 350mg per serving.
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Preservatives – Pre-cooked sausages often contain preservatives like nitrites, nitrates, and sulfites which may have negative health effects. Opt for fresh sausage whenever possible.
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Ingredient list – A short list of recognizable ingredients is a sign of a healthier sausage. Multi-syllabic chemicals are red flags.
By reading labels and choosing carefully, you can find reasonably healthy sausage options to pair with your cabbage. Just be mindful of your portion sizes.
Ideal Cabbage to Sausage Ratio
To maximize the nutritional benefits of cabbage and minimize any drawbacks of the sausage, you want to use at least twice as much cabbage as sausage. This ensures you get plenty of nutrients from the cabbage and limits your intake of fat, sodium, and preservatives from the sausage.
As an example, if you’re cooking one pound of sausage, aim for at least two pounds of fresh cabbage. When building your plate, fill at least 2/3 with cabbage and 1/3 or less with sausage. You’ll get great flavor while tipping the nutritional scales in your favor.
Cooking Methods Matter
How you cook your cabbage and sausage combo impacts its fatty acid profile and nutrient content. Here are some cooking tips for optimal nutrition:
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Roast, grill or pan fry instead of deep frying. This cuts down on saturated fats.
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Don’t overcook the cabbage. Heat diminishes vitamin C content. Cook just until tender-crisp.
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Skip additional fat or oil. The sausage provides plenty of moisture during cooking.
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Finish with vinegar, lemon, or spices instead of heavy cream-based sauces.
With a little mindfulness in the kitchen, cabbage and sausage can be a nutritious pairing. Just emphasize that vibrant cabbage and choose your sausage wisely.
Healthy Cabbage and Sausage Recipe Ideas
If you’re sold on the benefits of enjoying cabbage and sausage in balance, here are a few recipe ideas to get you started:
Sausage and Cabbage Skillet
- 1 lb turkey sausage
- 1 small head cabbage, chopped
- 1 onion, diced
- 3 cloves garlic, minced
- Salt, pepper, paprika to taste
Sauté onion and garlic until translucent. Add turkey sausage and cabbage. Season. Cook until cabbage is tender.
Roasted Cabbage Wedges and Smoked Sausage
- 1 small head cabbage, cut into wedges
- 2 smoked chicken sausages, sliced
- 2 tbsp olive oil
- Salt and pepper to taste
Toss cabbage wedges in olive oil. Roast at 400°F for 15 minutes. Add sausage and roast 15 minutes more. Season with salt and pepper.
Cabbage, Kielbasa, and Potato Soup
- 1 tbsp olive oil
- 1 onion, diced
- 2 carrots, peeled and diced
- 1 lb kielbasa sausage, sliced
- 5 cups chicken broth
- 2 lbs cabbage, chopped
- 2 russet potatoes, peeled and diced
Sauté onion, carrots, and kielbasa in olive oil. Add broth and cabbage. Simmer 15 minutes. Add potatoes and simmer 10 minutes more.
I hope these recipes have inspired you to give cabbage and sausage a try. Just be mindful of your portions and cooking methods. When enjoyed properly, cabbage and sausage can be a tasty and nutritious addition to your diet.
FAQs About Cabbage and Sausage
Is eating cabbage and sausage good for weight loss?
Yes, cabbage and sausage can be an excellent choice if you’re trying to lose weight. Cabbage is very low in calories and high in fiber. When paired with a lean protein like chicken or turkey sausage, it makes a filling, nutritious meal. Just watch your portion sizes on the sausage.
What are the best cabbage varieties to use?
Green cabbage is the most common, but for added nutrition try red cabbage, savoy cabbage, or napa cabbage. They all pair well with sausage.
Can I make this dish vegetarian?
Absolutely. Substitute a vegetarian protein source like beans, lentils, or tofu in place of sausage. You can also omit the meat substitute altogether and load your plate with extra cabbage.
Is it okay to eat cabbage and sausage daily?
It’s fine to eat it regularly, but I’d recommend limiting yourself to 2-3 times a week. Eat a diversity of veggies beyond just cabbage to get a range of nutrients.
How long does cooked cabbage and sausage last in the fridge?
It’ll keep for 3-4 days in the fridge. You can also freeze it for up to 3 months. Just thaw in the fridge before reheating.
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More Easy Cabbage Recipes
Looking for more easy meals using cabbage? Get protein and veggies all in one dish with these recipes:
This fried cabbage and sausage recipe is very simple. You only need 7 ingredients and can make it in 30 minutes. It tastes great and is good for you.
Tap underlined ingredients to see the ones I use.
Tap on the times in the instructions to start a kitchen timer.
- In a large sauté or braiser pan, heat the oil over medium-high heat. Put in the sausage and cook for one to two minutes on each side, until the sausage turns brown and gives off fat. Move to a plate, but leave the oil in the pan. Cover to keep warm.
- Wipe down the pan and add the butter.
- Reduce heat to medium-low. Put the onions in the pan and cook them for 8 to 10 minutes, until they get soft and start to brown.
- Add the cabbage. Put the lid on and cook for three to four minutes, until the cabbage near the bottom of the pan starts to wilt.
- Uncover and stir. Cook for one to two minutes, until the cabbage is soft but still has some crunch.
- Dice the tomatoes and add them to the pan. Then add the cajun seasoning, salt to taste, and cooked sausage. Increase heat to medium-high.
- Stir-fry for three to four minutes, or until the cabbage is soft and the extra liquid is gone.
How To Make Cabbage And Sausage
To help you picture it, this part shows you how to make fried cabbage and sausage with photos and written instructions. For full instructions with amounts and temperatures, see the recipe card.
- Brown the sausage. Warm up the oil in a big pan with high sides. This braiser pan works great for this because it can hold all the cabbage before it falls apart. Add the sausage, and brown on each side. Transfer to a plate and cover to keep warm.
- Sauté the onions. Wipe down the pan, and add the butter and onions. Reduce to medium-low heat. Cook the onions in butter until they become soft and begin to turn brown.
- Cook the cabbage. Cover the pan and add the shredded cabbage. Cook until the cabbage starts to wilt but is still crisp-tender.
- Season and stir fry. Salt, diced tomatoes, and cooked sausage should be added to the pan. Sauté the sausage and cabbage together in a stir-fry until the cabbage is soft and the extra liquid is gone. The green onions are my favorite, but fresh parsley is also great.
- Store: Any leftovers can be kept in the fridge for up to three to five days in an airtight container.
- You can make this dish ahead of time for quick lunches during the week because cabbage and sausage recipes store and reheat well.
- Warm up: I like to warm up leftovers over medium-low heat on the stove, but you can also do it in the microwave.
- Freeze: Store in a freezer-safe container for 2-3 months. Let thaw in the refrigerator overnight before reheating.