Italian sausage is a delightful and flavorful sausage used in many dishes. Still, some prefer substituting it for a different taste or dietary preference. I need to know my options, as my Jewish brother-in-law is visiting, and I don’t think he’d appreciate me sneaking pork into his food.
In this article, we’ll explore some substitutes for a few different dietary preferences.
Contents
What Is Italian Sausage?
These sausages are traditionally pork-based and flavored with fennel seeds (or dried wild fennel), garlic, and other seasoning. This tasty sausage typically comes in two styles: spicy hot, or sweet. Hot sausage contains a spicy red pepper to give it a zing, while sweet sausage doesn’t include it.
The Best Italian Sausage Substitutes
So, what do you do if you can’t find or don’t want to include Italian sausages in a recipe? You substitute it, of course. Whether you eat meat or not, or like it spicy or not, below are some excellent alternatives for finding the best substitute for your palate:
Ground Meat
While some recipes suggest sausage for the protein and the flavor, it doesn’t have to be sausages per se. In this case, you can use ground meat as a substitute. Italian sausage is typically made using ground pork. However, if pork isn’t for you (to be honest, it makes me feel bloated, but I do love it), you could use one of the following alternatives:
- Ground dark meat chicken
- Ground turkey
- Ground beef
You can also select options with a lower fat content if you’d like to limit your fat intake, but remember, the fresher the ground meat is, the better. You should also adhere to the correct storage suggestions for ground meat to keep it safe for consumption.
To emulate the flavor of this Mediterranean sausage, consider adding garlic and dried wild fennel or fennel seeds to the ground meat. For a spicier flavor, add some chopped piquant red peppers.
Regular Sausages
Another great substitute for Italian sausage is regular sausage. As with the ground meat, you can select links made from pork, chicken, turkey, or beef, though pork is the closest option.
Whatever option you choose, consider adding fennel seeds, garlic, and red pepper to the recipe to achieve the flavor of Italian links. You can omit the red pepper if you don’t want a spicy dish.
A Spices and Herbs Blend
Speaking of herbs and spices, we know now that Italian sausage is flavored with garlic, ground fennel seeds, and sometimes red pepper. So, if you don’t have or want to use sausage, you can use these herbs and spices to achieve the desired flavor. They can be added to ground meat, regular sausages, and other substitutes to add a delicious Mediterranean taste.
Other seasonings to add to the blend include oregano, basil, smoked paprika, and onion powder. Depending on your preferences, you can use fresh spices and herbs or dried or ground variants. Some stores sell Italian seasoning packets that contain a mix of the necessary spices and can be added to ground meat and meat alternatives.
Vegan and Vegetarian Substitutes
So far, we’ve looked at meat substitutes for Italian sausage, but what about alternatives for those who prefer a plant-based diet? The good news is that there are many options in this regard. Let’s look at some of them next:
Vegan or Vegetarian Sausages
Earlier, I spoke of regular sausages as a suitable alternative to these Mediterranean-inspired sausages. Vegetarian or vegan sausages make a nice alternative, depending on your chosen brand. This is a perfect addition to various vegan meal recipes.
I struggle a bit with vegetarian sausages, though. They don’t always look very appetizing, and their color doesn’t change much when cooking! So, if vegetarian sausages aren’t an option, try one of the items listed next.
Mushrooms
Mushrooms make a great vegetarian or vegan alternative to meat when prepared correctly. They can provide a meaty texture and earthy flavor beautifully complemented by Italian sausage seasoning. The best mushrooms to give a meaty texture are fresh portobello or cremini mushrooms, finely diced.
Tempeh
Tempeh is a soy-based protein with a firm texture and can absorb flavors well. It’s a compacted cake made from whole soybeans that offers a nutty flavor, a chewy texture, and is ideal if you’re looking for meals with high protein. Marinating tempeh in a mix of Italian seasons can create a tasty and protein-packed alternative to Italian sausage.
Lentils
Another fantastic substitute for ground meat or sausage is lentils. Cooked lentils are a fantastic source of protein and can be seasoned to resemble the flavors of Italian sausage. They can be added to different crockpot soups, stews, and sauces for a hearty and nutritious alternative.
Chickpeas
Mashed or coarsely chopped chickpeas seasoned with Italian spices can also replace Italian sausage. It’s suitable for dishes like lasagna, casseroles, and stuffed mushrooms. I also use chickpeas in my healthy meal recipes and it does not disappoint.
Tofu
When crumbled and seasoned, extra-firm tofu can resemble the texture of ground meat. It can be used as a substitute for pasta sauces, breakfast scrambles, and soups. Luckily, I know some ways to meal prep tofu, making it even more interesting to serve.
Understanding Italian Sausage
This delicious sausage has its roots as far back as the 5th century BCE. The sausage was initially known as “lucanica” because of its origins in the Lucanian tribe that came from Lucania (now southern Italy). The Lucanian people taught Roman soldiers to pack seasoned minced meat into a casing. In their seasoning mix, they used fennel, which gives a light licorice flavor to the sausage.
Nowadays, uncured fresh Italian sausage features on many pizzas but is adequately cooked before consumption. It shouldn’t be confused with pepperoni or salami, which are dry-cured products.
Is Italian Sausage Healthy?
Italian sausage can be healthy depending on its ingredients and how it’s made. For instance, it contains the following micronutrients:
- Calcium
- Iron
- Magnesium
- Phosphorus
- Potassium
- Sodium
- Zinc
- Copper
- Manganese
- Selenium
- Vitamin B
Regarding macronutrients, these sausages comprise about 14% protein, 24% fat, and a mere 3% carbohydrates.
The biggest immediate drawback of Italian sausage is the high fat and sodium content. Another disadvantage is that processed meat is considered carcinogenic and could cause the development of bowel cancer. However, when eaten occasionally and as part of a balanced diet, it shouldn’t pose a significant health risk.
Reasons to Substitute Italian Sausage
Sometimes, it’s necessary to substitute Italian links in a recipe for valid reasons. Some reasons can include the following:
- You can’t find it in stores
- You don’t eat pork for religious reasons
- You follow a plant-based diet
- You’re on a diet and must limit your fat intake
- You’re allergic to one or more of the ingredients
Whatever your reasons or preferences, we know plenty of Italian sausage alternatives exist.
Related Questions
Still have questions? Here are some FAQs that might help:
Is Fresh Italian Sausage Considered Processed Meat?
Despite being fresh, sausage is still considered processed meat. Processed meat includes meat preserved by curing, salting, smoking, or adding chemical preservatives. Since this sausage usually contains a lot of salt and maybe some artificial preservatives, it falls into this meat category.
Is Italian Sausage Healthier Than Bacon?
Despite both products being pork-based, Italian sausage is generally less healthy than bacon because of its higher fat content. A higher fat content means that links are more calorie-dense than bacon. This said, sausage contains more protein.
Is Italian Sausage Healthy for Cholesterol?
Traditional Italian links contain saturated fat that raises blood cholesterol levels. It’s okay to eat in small quantities occasionally, but it’s not ideal for those with high cholesterol or heart disease.
Conclusion
Italian sausage is a popular processed meat that has a delightfully mild licorice flavor. Despite this, it’s sometimes necessary to substitute it with an alternative. Common substitutes include ground meat or regular sausages, but you can use plant-based products, too if you’re aiming for vegetarian recipes to prepare. However, to mimic the flavor of this sausage, one should add fennel and garlic, and maybe some piquant peppers.
Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.
