Gut Health

White Bean & Sausage Skillet

Name: White Bean & Sausage Skillet
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Ingredients: 1 lb smoked or Italian sausage, sliced; 1 tbsp olive oil (if needed); 1 small yellow onion, diced; 3 cloves garlic, minced; 1 tsp Italian seasoning; 1/2 tsp smoked paprika; 1/4 tsp red pepper flakes (optional); 2 (15 oz) cans cannellini or Great Northern beans, drained and rinsed; 1 cup chicken broth; 1 (14.5 oz) can diced tomatoes, drained (optional); 2-3 cups baby spinach; 1/4 cup grated Parmesan; Juice of 1/2 lemon (optional); Salt and black pepper, to taste

Smoked sausage, white beans, and wilted spinach in a light garlic-tomato broth, finished with Parmesan and lemon. A hearty, one-pan comfort meal.

Prep 10 min

Cook 20 min

Serves 4

15g Fat

20g Protein

12g Net Carbs

Macros are estimates. Track precisely with Carb Manager.

Ingredients

Servings:

1 lb smoked or Italian sausage, sliced
1 tbsp olive oil (if needed)
1 small yellow onion, diced
3 cloves garlic, minced
1 tsp Italian seasoning
1/2 tsp smoked paprika
1/4 tsp red pepper flakes (optional)
2 (15 oz) cans cannellini or Great Northern beans, drained and rinsed
1 cup chicken broth
1 (14.5 oz) can diced tomatoes, drained (optional)
2-3 cups baby spinach
1/4 cup grated Parmesan
Juice of 1/2 lemon (optional)
Salt and black pepper, to taste

Instructions

1

Heat a large skillet over medium-high heat. Brown the sausage 5-7 minutes. Remove and set aside if it releases a lot of grease, leaving about 1 tbsp in the pan.
2

Add onion and cook 4-5 minutes until softened. Stir in garlic, Italian seasoning, paprika, and red pepper flakes. Cook 30 seconds.
3

Add beans, chicken broth, and diced tomatoes (if using). Bring to a gentle simmer and cook 5-8 minutes so the flavors combine.
4

Return the sausage to the skillet. Stir in spinach and cook until wilted, about 2 minutes.
5

Remove from heat and stir in Parmesan and lemon juice. Taste and season with salt and pepper.

Why This Recipe Supports Red Light Therapy

Spinach delivers folate and antioxidant compounds that support gut lining integrity, and its fiber feeds beneficial gut bacteria. A healthy gut microbiome may support lower systemic oxidative stress, complementing the cellular repair processes photobiomodulation is thought to encourage. Note: this recipe is keto-friendly, not strict keto (the beans push net carbs over the keto threshold). To make it fully keto, swap the 2 cans of cannellini beans for 2 cups of cauliflower florets or diced zucchini, or for hearts of palm if you want to keep a bean-like texture.

Track This Recipe in Carb Manager

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Important Disclaimer: This recipe provides general wellness information only. Macro estimates are approximate and based on standard ingredient portions. For specific dietary needs, allergies, or medical conditions, please consult a registered dietitian or physician. RedLight Freedom does not provide medical nutrition therapy.