One Pot Pork Sausage and White Bean Casserole
A heart-healthy, high-protein skillet meal featuring savory ground pork sausage simmered with creamy white beans and baby spinach. Perfect for big-batch cooking without seed oils, soy, or added sugar.
Prep
10 min
Cook
25 min
Total
35 min
Makes
8 servings
Created together. Shared with you.
Made by April + Lila
April created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Heat extra virgin olive oil in a…
- 01
Heat extra virgin olive oil in a…
Heat extra virgin olive oil in a very large Dutch oven or deep skillet over medium-high heat at 350°F (175°C) until warm, about 1 minute.
Look for: warm
Tap card to mark done - 02
Add ground pork sausage and crumbled garlic…
Add ground pork sausage and crumbled garlic clove into the hot skillet. Cook for 8 to 10 minutes, breaking up the meat with a wooden spoon until browned throughout.
Look for: browned throughout
Tap card to mark done - 03
Add canned navy bean
Add canned navy bean, canned diced tomato, dried oregano, and salt directly into the skillet with the pork. Stir well to combine all ingredients.
Tap card to mark done - 04
Bring the mixture to a simmer
Bring the mixture to a simmer, then reduce heat to medium-low at 300°F (150°C). Cover and let cook for 15 minutes to allow the flavors to merge.
Allow: 15 minutes
Tap card to mark done - 05
Remove the lid
Remove the lid, add fresh baby spinach, and gently fold into the warm bean mixture for 2 minutes until just wilted.
Look for: just wilted
Tap card to mark done - 06
Remove from heat and portion out to…
Remove from heat and portion out to serve immediately. Store remaining portions in an airtight container in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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