Sheet Pan Sausage and Veggies

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Sheet pan sausage and veggies is a quick and tasty meal for busy nights. You can have dinner ready in about 40 minutes with little cleanup. This one-pan dish combines juicy sausage with colorful veggies for a balanced meal the whole family will love.

You only need a few simple steps to make this easy dinner. Cut up your sausage and veggies, toss them with oil and spices, then roast everything on a sheet pan. The oven does most of the work for you. In no time, you’ll have a hot, filling meal on the table.

Exact Ingredients List

Here’s what you’ll need to make this yummy sheet pan sausage and veggie dinner:

• 1 pound smoked sausage, cut into 1/4-inch rounds
• 1 large head broccoli (about 2 cups florets)
• 1 red bell pepper
• 1 yellow bell pepper
• 1 red onion
• 2 cups cherry tomatoes
• 4 tablespoons olive oil
• 1 tablespoon Dijon mustard
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup grated Parmesan cheese (optional)

To prep your veggies, cut the broccoli into bite-sized florets. Chop the bell peppers into 1-inch pieces. Slice the red onion. Halve the cherry tomatoes.

Make sure you have a big sheet pan ready – at least 21 x 15 inches. This gives your ingredients room to roast nicely without getting soggy. Line it with parchment paper for easy cleanup.

Don’t forget to preheat your oven to 400°F before you start cooking. This meal comes together fast, so you want that oven hot and ready!

Instructions

Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper for easy cleanup.

Slice the smoked sausage into 1/4-inch rounds. Cut the broccoli into florets, chop the bell peppers, slice the onion, and halve the cherry tomatoes.

Spread all the veggies and sausage on the prepared sheet pan. Make sure they’re in a single layer.

In a small bowl, mix olive oil, Dijon mustard, garlic powder, Italian seasoning, paprika, salt, and pepper. Pour this tasty mixture over everything on the pan.

Use tongs or clean hands to toss the sausage and veggies until they’re well-coated. Spread them out again, making sure nothing’s piled up.

Pop the pan in the oven for 20-25 minutes. Halfway through, give everything a quick toss.

Your meal is ready when the veggies are tender and the sausage is hot. If you like, sprinkle some Parmesan cheese on top before serving.

Enjoy your colorful, flavorful dinner! It’s perfect for busy weeknights when you want something yummy without much fuss.

Possible Substitutes List

You can easily swap ingredients in this sheet pan meal to suit your tastes or what’s in your fridge. Here are some tasty options:

Sausage: Try chicken sausage, turkey sausage, or plant-based sausage for a lighter twist.

Veggies: Mix it up with zucchini, carrots, Brussels sprouts, or sweet potatoes. Use what’s in season!

Seasonings: Swap Italian seasoning for herbs de Provence or taco seasoning for a different flavor profile.

Here’s a quick guide for veggie cooking times:

For a dairy-free version, skip the Parmesan or use nutritional yeast instead.

Don’t have Dijon? Yellow mustard works too. Out of olive oil? Avocado oil is a great substitute.

Remember, cooking times may vary slightly with different ingredients. Keep an eye on your sheet pan and adjust as needed.

How To Make It Diabetes-Friendly

To make this dish more suitable for people with diabetes, you can make a few simple swaps. Choose a lean turkey or chicken sausage instead of regular smoked sausage. This cuts down on fat and calories.

Add more non-starchy veggies like zucchini or cauliflower. These are low in carbs but high in fiber. You can also reduce the amount of sweet potato or swap it for butternut squash.

Use less olive oil to lower the fat content. Try 2 tablespoons instead of 4. You can also skip the Parmesan cheese or use just a sprinkle.

Here’s a quick list of diabetes-friendly tweaks:

• Lean turkey sausage
• Extra non-starchy veggies
• Less olive oil
• Little to no cheese

These changes help control blood sugar while keeping the meal tasty. Remember to watch your portion sizes too. Aim for a quarter of your plate to be protein and the rest veggies.

With these tweaks, you can enjoy this yummy sheet pan meal while managing your diabetes. It’s still quick, easy, and full of flavor!

Tips, Tricks & Storing

For best results, cut your veggies into similar-sized pieces. This helps them cook evenly. You can use any type of pre-cooked sausage you like – chorizo, bratwurst, or Italian sausage all work great.

Don’t overcrowd the pan. If needed, use two sheet pans to give everything space. This allows the veggies to roast instead of steam.

Try these easy swaps:

• Sweet potato instead of bell pepper
• Zucchini in place of broccoli
• Chicken sausage for a lighter option

To store leftovers, let them cool completely. Put them in an airtight container and keep in the fridge for up to 3 days. Reheat in the microwave or oven until hot.

For meal prep, chop all your veggies ahead of time. Store them in the fridge until you’re ready to cook. This cuts down on prep time on busy weeknights.

You can freeze this dish too. After cooking, let it cool and portion into freezer bags. It will keep for up to 3 months. Thaw overnight in the fridge before reheating.