| Prep Time: 10 minutes | Cook Time: 20 minutes | Yield: 4 servings |
When life gets busy, the last thing you want to do is spend an hour over a hot stove or face a mountain of dishes. That is where the magic of the sheet pan dinner comes in. This Sheet Pan Sausage and Veggies recipe is my go-to “emergency” meal. It’s healthy, it’s vibrant, it’s packed with flavor, and most importantly, it’s ready in about 20 minutes.
This dish is the definition of a budget-friendly meal. By using a package of smoked sausage and whatever seasonal vegetables you have in your crisper drawer, you can create a high-protein, low-carb feast that satisfies the whole family. Whether you are following a keto lifestyle or just trying to eat more “rainbow” foods, this easy sheet pan dinner is a weeknight lifesaver.
Why You’ll Love This Sheet Pan Meal
- Lightning Fast: Prep takes 10 minutes, and the oven does the rest in 20.
- Zero Cleanup: If you line your pan with parchment paper, you won’t even have to scrub a tray.
- Endlessly Customizable: You can swap the veggies or the type of sausage to suit your pantry or your cravings.
- Meal Prep Friendly: This recipe stays delicious for days, making it the perfect quick meal prep for healthy lunches.
Taste and Texture Profile
This dish is a symphony of textures. The smoked sausage gets slightly crispy on the outside while remaining juicy inside. The vegetables—like broccoli and bell peppers—develop caramelized, charred edges that bring out their natural sweetness, while the zucchini stays tender. The Italian seasoning and garlic provide a savory, aromatic backbone that ties the whole tray together.
Ingredients & Quantities
- 12 ounces Smoked Sausage (Andouille, Kielbasa, or Turkey Sausage), sliced into 1/2-inch rounds
- 2 cups Broccoli florets, cut into bite-sized pieces
- 2 medium Bell Peppers (any color), chopped into 1-inch squares
- 1 medium Zucchini, sliced into half-moons
- 1 cup Red Onion, cut into large chunks
- 3 Tablespoons Extra Virgin Olive Oil
- 1 teaspoon Garlic Powder
- 1 teaspoon Dried Italian Seasoning
- 1/2 teaspoon Salt
- 1/4 teaspoon Red Pepper Flakes (optional, for heat)
- 1/4 cup Grated Parmesan Cheese (for garnish)
Step-by-Step Instructions
- Preheat & Prep Pan: Preheat your oven to 400°F (200°C). For the easiest cleanup ever, line a large, rimmed baking sheet with parchment paper or aluminum foil.
- Chop the Ingredients: Slice the 12 oz sausage into rounds. Chop your broccoli, bell peppers, zucchini, and onion. Try to keep the vegetable sizes relatively uniform so they cook at the same rate.
- Season Directly on the Pan: Place the sausage and all the vegetables directly onto the prepared baking sheet. Drizzle with 3 tablespoons olive oil. Sprinkle with 1 teaspoon garlic powder, 1 teaspoon Italian seasoning, 1/2 teaspoon salt, and red pepper flakes.
- Toss & Spread: Use your hands or a spatula to toss everything together until the sausage and veggies are evenly coated in oil and spices. Spread the mixture out into a single layer. Pro Tip: Don’t crowd the pan! If the ingredients are piled on top of each other, they will steam instead of roast.
- Roast: Bake for 20 minutes, tossing halfway through the cooking time. You’ll know it’s done when the sausage is browned and the vegetables are tender with slightly charred edges.
- Serve: Remove from the oven and immediately sprinkle with grated Parmesan cheese. Serve as-is for a low-carb meal, or over a bed of brown rice, quinoa, or cauliflower rice.
Storage & Freezing
- Fridge: Store leftovers in an airtight container for up to 4 days. This is one of those rare dishes that tastes just as good cold as it does hot!
- Reheating: Microwave for 1-2 minutes or, for the best texture, toss it back into a hot skillet for 5 minutes to crisp up the sausage again.
- Freezing: I do not recommend freezing the cooked vegetables as they can become mushy upon thawing. However, you can “kit” the raw ingredients (sliced sausage and hearty veggies like peppers and onions) in a freezer bag for a ready-to-roast meal later.
Frequently Asked Questions
Can I use fresh sausage instead of smoked? Yes, but you will need to increase the cook time. If using raw bratwurst or Italian sausage links, I recommend pre-cooking them slightly or slicing them very thin to ensure they reach a safe internal temperature at the same time the veggies are done.
What other vegetables work well? This is a “sink” recipe! You can use cauliflower, asparagus, green beans, or cherry tomatoes. If using root vegetables like sweet potatoes or carrots, cut them very small so they cook as fast as the softer veggies.
How do I make this spicy? Use a spicy Andouille sausage and add an extra 1/2 teaspoon of red pepper flakes or a drizzle of sriracha before serving.
Conclusion
This Sheet Pan Sausage and Veggies proves that you don’t need a lot of ingredients to make a high-impact, delicious meal. It is the ultimate easy sheet pan dinner that respects your time and your health. Give it a try tonight and see how easy healthy eating can be!
