Keto sausage and peppers skillet
August 8, 2026 · 3 min read
Sausage and peppers is a street-fair classic that lands on the keto side of the line almost as-is. The sausage brings the fat and protein, the peppers and onion carry the flavor, and there's no bun or pasta doing the work. One skillet, about 8g net carbs a serving, and the browned edges do more for it than any breading would.
The order matters more than the technique. Brown the links first for color and rendered fat, pull them out, cook the vegetables in that fat, then slice the sausage and let it finish in with the peppers. That way the sausage stays juicy and the peppers pick up the savory bits stuck to the pan.
Ingredients
- 1 lb Italian sausage links (about 5 links)
- 2 tablespoons olive oil, divided
- 3 bell peppers, sliced into strips (any color)
- 1 medium onion, sliced
- 3 garlic cloves, minced
- 1 teaspoon dried Italian herbs
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Steps
- Heat 1 tablespoon of the olive oil in a large skillet over medium-high. Add the sausage links and brown them on all sides, about 6 minutes total. They won't be cooked through yet. Move them to a plate.
- Lower the heat to medium and add the remaining tablespoon of olive oil. Add the sliced peppers and onion with the salt and pepper, and cook 8 to 10 minutes until softened and lightly charred at the edges. Stir in the garlic and Italian herbs and cook 30 seconds more, until fragrant.
- Slice the browned sausage into thick coins and return it to the skillet. Nestle the pieces into the peppers, cover, and simmer 6 to 8 minutes until the sausage is cooked through and the peppers are tender. Taste, adjust the salt, and serve.
How it comes together
Makes 4 servings — read left to right; each column combines what's behind it.
PrepSlice the peppers and onion into even strips so they soften at the same rate.
| 1 lb · 455 g Italian sausage linksabout 5 links | Brown the sausage | Simmer and serve | |
| 2 tbsp · 27 g olive oildivided — 1 to brown, 1 for the vegetables | |||
| 3 bell pepperssliced into strips, any color | Cook the peppers and onion | ||
| 1 onionmedium, sliced | |||
| 3 garlic clovesminced | |||
| 1 tsp dried Italian herbs | |||
| ½ tsp salt | |||
| ¼ tsp black pepper |
Scaling adjusts quantities only — cooking times and pan sizes may need judgment. Grams are rounded for the kitchen.
Notes and swaps
Hot Italian sausage swaps in one-for-one if you want heat; a pinch of red pepper flakes with the garlic does the same for milder links. Chicken or turkey sausage works and cuts the fat, though check the label since some brands sneak in sugar or filler that pushes the carbs up. Bell peppers run a little sweet, so if you're counting tight, lean on green peppers, which carry fewer net carbs than red or yellow. Serve it over cauliflower rice, fold it into an omelet the next morning, or eat it straight from the bowl.
The macros here are an estimate. Tell Copper Keto Companion "sausage and peppers, about a quarter of the pan" and it works out the net carbs on the portion you actually plate.
FAQ
Is sausage and peppers keto? Yes, when you skip the bun or pasta it's usually served with. Plain Italian sausage, peppers, onion, and olive oil come to about 8g net carbs a serving, most of that from the peppers and onion.
Which sausage is lowest in carbs? Plain pork Italian sausage is typically 1 to 2g of carbs per link, but the number swings by brand. Read the label and avoid ones listing sugar, breadcrumbs, or "flavorings" high in the ingredient list.
Can I lower the carbs further? Use two peppers instead of three, favor green peppers over red or yellow, and go light on the onion. Those three changes drop the vegetable carbs by a few grams a serving.
Do peppers and onion count against my keto limit? They do, and they're the main carb source here. A cup of sliced bell pepper runs about 4g net carbs and half an onion adds a few more, which is why the portion you plate matters. See how to read a recipe at a glance for pulling the number that fits your day.
Can I make it ahead? Yes. It keeps 3 to 4 days in the fridge and reheats well in a skillet or microwave, and the flavor deepens overnight. It's a strong candidate for meal prep.
Want more low-carb weeknight dinners like this? The keto hub has the full set.