Chicken Sausage Penne Marinara (GF, DF)

After selling our house in Arizona at the beginning of 2023, Michael and I hit the road for an 8-month journey living out of hotels. With no real kitchen in sight, we had to get creative about eating healthy on a budget. Enter: our $25 Target skillet—probably the MVP of that whole trip. This chicken sausage penne quickly became a go-to. It’s hearty, flavorful, and totally doable in one pan. Now that we're back to a real kitchen, making this on an actual stove feels like a luxury.

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Chicken Sausage Penne Marinara Recipe

Serving size: 4 people

Ingredients

• 4 sweet Italian chicken sausages, diced

• 1/2 large yellow onion, diced

• 4 cups dry pasta (I use gluten-free brown rice penne)

• 1 jar (about 25 oz to 32 oz) of your favorite marinara sauce depending on how saucy you like it

• 4 cloves garlic, minced

• 1 tsp dried oregano

• 1/2 tsp dried basil or thyme (optional)

• 1/2 tsp onion powder (optional)

• 1/2 tsp ground black pepper

• 1/2 tsp smoked paprika

• Pinch of red pepper flakes (or more if you like heat)

• Salt (for pasta water)

• Avocado oil or olive oil

Optional Add-ins:

• A few handfuls of baby spinach (stirred in at the end)

• Dairy-free cheese or regular Parmesan to serve

Instructions

1. Bring a large pot of salted water to a boil. Add pasta and cook according to package instructions. If using brown rice pasta, add a drizzle of oil to help prevent sticking.

2. While the pasta cooks, heat a drizzle of oil in a large deep skillet over medium heat. Add diced onion and sauté for 2–3 minutes until softened.

3. Add the chicken sausage to the pan and cook for another 2 minutes. Stir in oregano, black pepper, paprika, red pepper flakes, and any optional seasonings you’re using. Stir in the minced garlic and cook for 1 more minute, being careful not to burn it.

4. Reserve about ¾ cup of pasta water, then drain the pasta and set aside.

5. Add marinara sauce to the sausage mixture along with the reserved pasta water. Let simmer for 10-20 minutes to allow flavors to blend and sauce to thicken.

6. Stir in the cooked pasta and baby spinach (if using) until everything is well combined and warmed through.

7. Serve hot, topped with your favorite cheese or cheese alternative, and maybe some crusty garlic bread on the side.

Notes:

• Check marinara sauce labels—many are loaded with added sugar or salt.

• Feel free to sub in ground turkey, beef, or a plant-based sausage for your protein.

• This is a great base for sneaking in extra veggies (like mushrooms, zucchini, or greens).