10+ Low Calorie Kielbasa Recipes for Healthy and Delicious Meals

If you’re looking for tasty meal options that won’t pack on the calories, low calorie kielbasa recipes are a perfect choice. These recipes offer delicious ways to enjoy kielbasa while keeping an eye on your calorie intake. Whether you’re on a specific diet or just trying to eat healthier, you can find satisfying dishes that feature this flavorful sausage.

Kielbasa is versatile and can easily be incorporated into various meals, from stir-fries to casseroles. You can prepare quick dinners or meal prep for the week ahead, all while enjoying the rich taste of this beloved sausage.

Grilled Kielbasa with Cabbage Slaw

Grilled kielbasa with cabbage slaw is a tasty, low-calorie option for your meals. The combination of savory sausage and crunchy cabbage makes it satisfying and flavorful. You can prepare this dish quickly, perfect for busy weekdays.

Start by marinating the slaw. Mix vinegar, brown sugar, and salt in a bowl. Add black-eyed peas and red onion, tossing well to combine. Let it sit to absorb the flavors.

When you’re ready, grill your kielbasa over medium heat at 350°F (175°C). Cook it for about 10 minutes, turning halfway for even cooking. If you want a bit of char, grill the cabbage for a couple more minutes.

This meal pairs well with a light dressing of your choice or simply on its own.

Ingredients

• 1 pound kielbasa
• 2 cups shredded cabbage
• 1 cup black-eyed peas
• 1/2 red onion, chopped
• 1/4 cup vinegar
• 2 tablespoons brown sugar
• Salt to taste

Cooking Instructions

1. In a bowl, mix vinegar, brown sugar, and salt.
2. Add black-eyed peas and red onion. Toss well.
3. Let the mixture marinate.
4. Preheat grill to 350°F (175°C).
5. Grill kielbasa for 10 minutes, turning halfway.
6. Grill cabbage for an extra 2-3 minutes if desired.

Kielbasa and Cauliflower Mash

Kielbasa and cauliflower mash is a tasty low-calorie dish. It replaces traditional mashed potatoes with creamy cauliflower. This offers a healthy twist while keeping flavors rich and satisfying.

To make this dish, you start by cooking chopped cauliflower. Steam or boil the cauliflower until it is soft. After that, you can mash it until smooth. Mixing in some garlic and seasoning adds great taste.

Next, cook sliced kielbasa in a pan until it’s golden brown. The smoky flavor of the kielbasa complements the creamy mash perfectly. You can serve the kielbasa on top of or beside the mash.

This dish is not only delicious but also simple to prepare. It’s perfect for a cozy dinner any night of the week.

Ingredients

• 1 head of cauliflower
• 1 tablespoon garlic, minced
• 1 cup kielbasa, sliced
• Salt and pepper, to taste
• 1 tablespoon olive oil

Cooking Instructions

1. Cut the cauliflower into small pieces.
2. Steam or boil the cauliflower until tender, about 10-15 minutes.
3. Drain and mash the cauliflower with garlic, salt, and pepper.
4. In a pan, heat olive oil over medium heat.
5. Add sliced kielbasa and cook until browned, about 5 minutes.
6. Serve kielbasa over the cauliflower mash.

3) Slow-Cooker Kielbasa Soup

Slow-cooker kielbasa soup is a warm and hearty dish that’s easy to prepare. This recipe brings together smoked kielbasa and fresh vegetables for perfect flavor.

To start, you combine sliced kielbasa, potatoes, carrots, and cabbage in your slow cooker. You can also add beans for extra protein. Season with your favorite herbs and spices, like thyme and pepper.

Add chicken broth to cover the ingredients. Set your slow cooker on low for about 6-8 hours or high for 3-4 hours. The long cooking time makes the soup rich and comforting.

When it’s ready, the vegetables will be tender, and the flavors will meld beautifully. This soup is low in calories and sure to please everyone at the table.

Ingredients:

• 1 pound smoked kielbasa, sliced
• 2 cups potatoes, diced
• 1 cup carrots, sliced
• 2 cups cabbage, chopped
• 1 can white beans (optional)
• 4 cups chicken broth
• 1 teaspoon thyme
• Pepper to taste

Cooking Instructions:

1. Place kielbasa, potatoes, carrots, and cabbage in the slow cooker.
2. Add beans if desired.
3. Pour chicken broth over the mixture.
4. Season with thyme and pepper.
5. Cook on low for 6-8 hours or high for 3-4 hours.
6. Serve warm.

Kielbasa and Veggie Stir-fry

Kielbasa and veggie stir-fry is a simple and tasty dish you can whip up quickly. This recipe combines smoky kielbasa with colorful vegetables for a nutritious meal.

Start by slicing your kielbasa into bite-sized pieces. Then, choose your favorite vegetables like bell peppers, broccoli, and carrots. These add a crunch and plenty of vitamins to your stir-fry.

In a large skillet, heat some oil over medium-high heat. Add the kielbasa first and cook until it gets a nice sear. Next, toss in your veggies and stir them around until they are tender yet crisp.

You can season the dish with soy sauce, garlic, or ginger for extra flavor.

Ingredients

• 1 pound kielbasa
• 2 cups mixed vegetables (e.g., bell peppers, broccoli, carrots)
• 2 tablespoons oil
• 2 tablespoons soy sauce
• Optional: garlic and ginger

Cooking Instructions

1. Slice the kielbasa into pieces.
2. Heat oil in a skillet over medium-high heat.
3. Add kielbasa and cook until browned.
4. Add mixed vegetables and stir-fry until tender.
5. Season with soy sauce, and garlic if desired.

5) Sheet Pan Kielbasa with Peppers

Sheet Pan Kielbasa with Peppers is a simple and delicious meal. You can prepare everything in one pan, which makes for easy cleanup!

Start by preheating your oven to 400°F (200°C). Slice the kielbasa into rounds, and chop bell peppers into bite-sized pieces. You can use any color of peppers you like.

On a large baking sheet, combine the kielbasa and peppers. Drizzle with olive oil and season with salt, pepper, and your favorite herbs. Toss everything together to coat evenly.

Spread the mixture in a single layer on the sheet. Bake for about 20-25 minutes, stirring halfway through, until the kielbasa is browned and the peppers are tender.

This dish pairs well with a side salad or some steamed vegetables for a complete meal.

Ingredients

• 1 pound kielbasa
• 2 bell peppers
• 2 tablespoons olive oil
• Salt and pepper to taste
• Optional herbs (like oregano or thyme)

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Slice kielbasa and chop bell peppers.
3. Combine kielbasa and peppers on a baking sheet.
4. Drizzle with olive oil, salt, pepper, and optional herbs.
5. Bake for 20-25 minutes, stirring halfway.

6) Kielbasa Quinoa Bowl

A Kielbasa Quinoa Bowl is a tasty and healthy option. You can combine kielbasa with quinoa and fresh vegetables for a balanced meal. This dish is not only filling but also low in calories.

Start by cooking the quinoa according to package instructions. While the quinoa cooks, you can slice the kielbasa and sauté it in a pan. Add chopped vegetables like bell peppers and broccoli for color and nutrition.

Once everything is cooked, mix the quinoa with the kielbasa and veggies. Season it with salt, pepper, and your favorite herbs for extra flavor. This bowl is great for lunch or dinner and is simple to make.

Ingredients

• 1 cup quinoa
• 1 kielbasa, sliced
• 1 ½ cups mixed vegetables (like bell peppers and broccoli)
• Salt and pepper to taste
• Olive oil for cooking

Cooking Instructions

1. Cook quinoa according to package instructions.
2. In a skillet, heat olive oil over medium heat.
3. Add sliced kielbasa and cook until browned.
4. Stir in the mixed vegetables and cook until tender.
5. Combine the quinoa with the kielbasa and vegetables.
6. Season with salt and pepper before serving.

7) Zucchini and Kielbasa Skewers

Zucchini and kielbasa skewers are a tasty and easy meal option. They are perfect for grilling during warm weather. The combination of savory kielbasa and fresh zucchini is delightful.

To make this dish, start by soaking wooden skewers in water. This prevents them from burning on the grill. Preheat your grill to medium heat, around 350°F (175°C).

Next, cut your kielbasa and zucchini into bite-sized pieces. Thread alternating pieces of kielbasa and zucchini onto each skewer. You can add other vegetables like bell peppers and onions for extra flavor.

Grill the skewers for about 10 to 15 minutes, turning occasionally. You want the kielbasa to be heated through and the zucchini to be tender, yet still crisp.

These skewers are great served with a side salad or your favorite dipping sauce.

Ingredients

• 1 pound kielbasa
• 2 medium zucchinis
• Optional: bell peppers and onions
• Wooden skewers (soaked in water)

Cooking Instructions

1. Soak wooden skewers in water for 15-20 minutes.
2. Preheat the grill to 350°F (175°C).
3. Cut kielbasa and zucchini into bite-sized pieces.
4. Thread kielbasa and zucchini onto skewers.
5. Grill for 10-15 minutes.

Cooking Instructions

1. Brown the kielbasa in a skillet over medium heat.
2. Remove the kielbasa and set it aside on a plate.
3. In the same skillet, add olive oil and garlic; cook until golden.
4. Add the chopped broccoli rabe; stir for 1 minute.
5. Return the kielbasa to the skillet, season, and mix well.

9) Lentil and Kielbasa Stew

Lentil and kielbasa stew is a hearty and flavorful dish that’s easy to make. It combines the rich taste of kielbasa with the healthy benefits of lentils.

To get started, heat some oil in a large pot over medium heat. Brown the sliced kielbasa for about 5 to 7 minutes. After that, remove it from the pot.

In the same pot, add chopped onions, garlic, and other veggies you like, such as carrots and celery. Cook until the onions are soft.

Then, stir in the lentils and broth. Bring the mixture to a boil, then reduce the heat and let it simmer.

Add the kielbasa back in after about 30 minutes.

This stew is perfect for a cozy dinner and packs plenty of protein and fiber.

Ingredients

• 1 cup lentils
• 1 pound kielbasa, sliced
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cups broth (chicken or vegetable)
• 1 tablespoon oil
• Salt and pepper to taste

Cooking Instructions

1. Heat oil in a pot over medium heat.
2. Cook kielbasa until browned, then remove.
3. Add onion, garlic, carrots, and celery. Cook until soft.
4. Stir in lentils and broth.
5. Bring to a boil, then reduce heat and simmer.
6. Add kielbasa back in after 30 minutes.

10) Baked Kielbasa and Sauerkraut

Baked kielbasa and sauerkraut is a quick and tasty dish that’s easy to prepare. You can enjoy the flavors of savory sausage and tangy sauerkraut in every bite.

Start by preheating your oven to 375°F (190°C). This will ensure everything cooks evenly.

In a baking dish, combine sliced kielbasa and drained sauerkraut. You can add sliced onions for extra flavor. A bit of butter on top adds richness, but feel free to adjust based on your preference.

Bake for about 30 minutes. This allows the flavors to meld together nicely. It’s perfect to serve with a side of mustard or fresh bread.

Ingredients

• 1 pound kielbasa
• 1 can sauerkraut (about 14 ounces)
• 1 onion, sliced
• 2 tablespoons butter

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. In a baking dish, combine kielbasa, sauerkraut, and sliced onion.
3. Top with butter.
4. Bake for 30 minutes or until heated through.