Air Fryer Italian Sausage and Peppers with Onions Recipe
Air fryer Italian sausage and peppers is low-carb, low-calorie, and likely to be a new family favorite!
Ingredients
- 1½ lbs. sweet Italian sausages, raw (NOT precooked sausage!) 680 grams (4 links; I used my homemade fennel sausage, store-bought Italian pork sausage may also be used)
- 2-3 medium green peppers (about 20 ounces/567 grams)
- 1 large onion (I used a mix of red and white onion)
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- ½ teaspoon dried basil
- ½ teaspoon dried oregano
- salt and pepper, to taste
- 2 cups marinara sauce (choose one with no added sugar and low or no added oil)
- 4 tablespoons shredded Parmesan cheese
- hoagie rolls, spaghetti squash, or pasta (not included in nutrition information)
Instructions
- Note: you may need to make this recipe in 2-3 batches if your air fryer has a smaller capacity.
- Cut the peppers and onions into wedges that are about 1-inch (2.54 cm) thick. (If you cut them too thin, they're more likely to burn!)
- Put the onions and peppers in a large bowl. Stir in the olive oil, red wine vinegar, dried basil, dried oregano, salt, and pepper.
- Spread the onion and pepper mixture out on two air fryer trays. Drizzle any olive oil mixture left in the bowl on top of the veggies. Put the trays in your air fryer.
- Air fry the peppers and onions for 6-7 minutes at 400°F (200°C). Then switch the position of the trays in the air fryer and air fry for 6-7 more minutes at 400°F (200°C).
- Take the trays out of the air fryer. Flip and stir the peppers and onions. Place two fresh Italian sausages on top of the veggies in each tray. Put the trays back in the air fryer.
- Air fry for 20 minutes at 400°F (200°C), switching the position of the trays in the air fryer after 10 minutes. (Stir the veggies if needed.)
- Check the sausage with a meat thermometer after cooking. If you used chicken or turkey sausage, it should have reached a safe minimum internal temp of 165°F (74°C). All-pork Italian sausage should reach a minimum safe temp of 160°F (71°C).
- Let the sausages rest for 10 minutes before serving. If you'll be serving the sausage and peppers in submarine rolls, toast them while you wait. Toast the rolls, cut side up, for 2 minutes in an air fryer preheated to 400°F (200°C).
- To serve: split each sausage in half lengthwise. Divide the peppers and onions between 8 toasted grinder rolls, and top with a sausage half. Spoon warm marinara sauce over the Italian sausage grinders, and sprinkle with Parmesan cheese.
Notes
This is a level 1 recipe (may help support fat loss). One of the wonderful things about air frying is that it automatically makes certain dishes lighter. If you are cooking meats (like sausages) that are high in fat, some fat drips off while it cooks. You'll see the fat in the drip pan at the bottom of the air fryer oven when cooking is complete.
The energy (i.e., calories) you get with this meal will ultimately depend on your sides and the sausages you use. Serve it over roasted (low-oil) spaghetti squash for a lighter meal. Enjoy it in your favorite whole grain hoagie roll or over pasta to bump up the energy.
I also recommend adding a big side salad filled with non-starchy veggies to help fill you up. I generally stick with 1-2 tablespoons of dressing on my salads. The calories in salad dressings add up fast, especially if they contain a lot of added oil or cream.
How do you serve sausage and peppers in your household? Do you like them in a hoagie roll, over spaghetti, or over a low-carb alternative like spaghetti squash? (You can drop a comment below and let me know!)
Nutrition information is for one serving (one sausage and one-quarter of the veggies). Nutrition information was calculated using my homemade Italian fennel sausage and includes marinara sauce and Parm, but no sub rolls.
Nutrition
Calories: 425kcalCarbohydrates: 14.2gProtein: 33gFat: 27.3gSaturated Fat: 8.1gFiber: 2.4gVitamin A: 27.8% DVVitamin C: 77.4% DVCalcium: 25.7% DVIron: 15.7% DV