Sausage & Arugula Salad with Parmesan and Balsamic
A Bold, Protein-Packed Recipe
This sausage and arugula salad is the perfect balance of smoky, savory, and fresh. Featuring Italian-spiced sausage, crisp cucumber, peppery arugula, sharp parmesan, and a simple balsamic vinaigrette, this salad is both hearty and refreshing. Unlike typical “light” salads, this one is protein-packed, nutrient-rich, and full of bold flavor—ideal for lunch, dinner, or meal prep.
With just a handful of ingredients and minimal prep, you’ll have a satisfying dish on the table in under 35 minutes. It’s a recipe that checks all the boxes: high-protein, low-carb, family-friendly, and endlessly customizable.
Recipe at a Glance
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 2
Calories per Serving: ~310
Protein per Serving: ~27g
Why You’ll Love This Recipe
Protein-Packed: With 160g of sausage and parmesan cheese, this salad delivers over 25g of protein per serving.
Quick Dinner: Ready in 20 minutes, making it perfect for busy weeknights.
Nutrient-Dense: Arugula provides antioxidants, cucumber hydrates, and parmesan adds calcium.
Bold Flavor: Italian and Cajun spices, garlic, and sausage bring heat and depth.
Low-Carb: A great choice if you’re cutting carbs without sacrificing satisfaction.
Family-Friendly: Balanced, hearty, and loved by kids and adults alike.
Versatile Base: Easily customize with different veggies, proteins, or dressings.
Ingredients
160g sausage (Italian or Cajun style)
½ cup onion, thinly sliced
1 cup shredded parmesan cheese
1 teaspoon Italian spice
1.5 teaspoons Cajun spice
1 teaspoon garlic powder
2 tablespoons olive oil
2 cups arugula
½ cucumber, cut into cubes
1 tablespoon balsamic vinegar
1 teaspoon salt
Instructions
Cook the Sausage
Place sausage in air fryer basket and season with Italian spice, garlic powder and some Cajun spice.
Air fry at 380 for 20 minutes.
2. Prepare the Salad Base
In a large bowl, combine arugula, onion, Italian spice, garlic powder, olive oil, salt, balsamic vinegar and cucumber.
Mix well then transfer to a plate.
3. Prep and serve
When sausage is ready remove from air fryer and slice the sausage in ever rounds and place over top the salad
Sprinkle with shredded parmesan.
Enjoy
Nutritional Breakdown (Per Serving)
Calories: ~310
Protein: ~27g
Fiber: ~2g
Variations & Substitutions
Cheese Swap: Use feta, goat cheese, or asiago instead of parmesan.
Protein Boost: Add grilled chicken or chickpeas.
Veggie Upgrade: Include cherry tomatoes, roasted red peppers, or avocado.
Spice Swap: Use smoked paprika instead of Cajun for a smoky twist.
Dressing Twist: Try lemon vinaigrette or creamy Caesar instead of balsamic.
Meal Prep & Storage
Prep Ahead: Cook sausage and onions, store separately.
Storage: Keep undressed salad ingredients in airtight containers for up to 3 days.
Reheat Sausage: Warm sausage in skillet or microwave before adding to fresh greens.
Not Freezer Friendly: Salad greens lose texture when frozen.
Frequently Asked Questions
Q: Can I make this salad low-fat?
A: Yes—swap sausage for chicken sausage and use reduced-fat parmesan.
Q: Is this salad keto-friendly?
A: Absolutely. It’s low in carbs and high in fat and protein.
Q: What type of sausage works best?
A: Italian sausage brings herb flavor, Cajun adds spice. Use whichever you prefer.
Q: Can I use a different green besides arugula?
A: Yes—spinach, kale, or mixed greens all work well.
Q: Can I double the recipe for meal prep?
A: Yes! Just keep sausage and dressing separate until ready to serve.
Final Thoughts
This sausage and arugula salad is a bold, satisfying twist on a classic salad. With smoky sausage, crisp cucumber, sharp parmesan, and a tangy balsamic finish, it’s both hearty and refreshing.
It’s quick, healthy, high-protein, and customizable—perfect for weeknight dinners, work lunches, or family meals. Whether you’re eating low-carb, looking for a protein-packed meal prep option, or just want a flavorful salad that doesn’t feel like “diet food,” this recipe delivers every time.
Tried this recipe? Let us know what you think leave a comment below—What would you add to enhance?
“Salad can be a full meal if you know how to put it together.”
