One Pan Healthy Sausage and Veggies: A Quick and Delicious Meal
Intro: Busy days call for simple, nutritious meals that don’t compromise on flavor. This one-pan healthy sausage and veggies recipe makes it possible to enjoy a satisfying dinner without a long cleanup. With a perfect balance of savory sausage and colorful vegetables, this dish brings together essential nutrients in a fuss-free way. The beauty of this recipe lies in its simplicity—just chop, toss, and roast everything in one pan.
The sausage crisps up nicely, while the veggies absorb the savory flavors, making each bite a delicious burst of taste. Ideal for busy weeknights, this meal not only saves time but also gives you a well-rounded dinner that everyone in the family will love. Grab your favorite sausage and vegetables, and let this recipe become your new go-to dinner option!
One Pan, Endless Flavor: One Pan Healthy Sausage And Veggies
Looking for a simple, healthy, and quick dinner that requires minimal effort? One pan healthy sausage and veggies might be your answer. This dish combines flavorful sausage with a variety of fresh vegetables, making it both nutritious and satisfying. Not only is this meal easy to prepare, but it also comes together in just one pan, saving you time on cleanup. Whether you’re busy during the week or just want a hassle-free meal, this recipe delivers great taste without much fuss.
In this recipe, you’ll enjoy juicy sausage paired with colorful veggies such as bell peppers, zucchini, and onions. The seasonings bring out the natural flavors of the ingredients, creating a well-balanced dish that’s both savory and satisfying. Best of all, it’s a flexible recipe—you can adjust the vegetables and spices according to your preferences. Let’s dive into the recipe details!
- Cooking Time: 30 minutes
- Prep Time: 10 minutes
- Total Time: 40 minutes
- Serving: 4 people
- Calorie: 350 per serving
- Cuisine: American
Ingredients
For the Sausage and Veggies:
- 4 chicken sausage links (or turkey sausage, if preferred)
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 zucchini, sliced
- 1 medium onion, sliced
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley (for garnish)
Instructions
Preheat your oven
Preheat your oven to 400°F (200°C). This ensures the dish cooks evenly and at the right temperature.
Prepare the veggies
While the oven is heating up, slice the bell peppers, zucchini, and onion into thin pieces. This helps them cook quickly and evenly. Set them aside in a large bowl.
Slice the sausage
Take your sausage links and cut them into bite-sized pieces. This allows the sausage to cook evenly and mingle with the veggies.
Season the vegetables and sausage
In the bowl with the vegetables, drizzle olive oil over them. Add garlic powder, oregano, paprika, salt, and pepper. Toss everything together until the veggies are well coated with the oil and spices.
Assemble the dish
Spread the seasoned veggies and sausage pieces on a baking sheet in a single layer. This helps everything cook evenly and prevents the ingredients from steaming instead of roasting.
Roast in the oven
Place the baking sheet in the oven and roast for 25-30 minutes, stirring halfway through. The sausage should be browned and cooked through, and the veggies should be tender and slightly caramelized.
Serve and enjoy
Once cooked, remove the sheet pan from the oven. Garnish with freshly chopped parsley for added flavor and color. Serve hot and enjoy your healthy one pan sausage and veggies meal.
Top Tips
1. Choose your sausage wisely.
While chicken sausage is often leaner, turkey sausage is another great option for a lower-fat meal. You can also opt for sausage with fewer preservatives for a cleaner meal.
2. Customize the vegetables.
Feel free to swap out vegetables based on what’s in season or what you have in your fridge. Broccoli, carrots, and sweet potatoes work great in this recipe too.
3. Adjust the seasoning.
If you love heat, add a pinch of red pepper flakes or cayenne pepper to the mix. For a different flavor profile, consider adding Italian seasoning or thyme.
4. Preheat the pan.
For extra crispy veggies, try preheating your baking sheet in the oven while it heats. This ensures that the vegetables start cooking right when they hit the hot surface.
5. Make it a meal prep option.
This recipe stores well in the fridge for up to 3 days, making it a great option for meal prep. You can easily double the recipe for a larger batch.
Variations
1. Sausage and Sweet Potatoes
Add some cubed sweet potatoes to the mix for a sweeter flavor contrast. The sweetness of the potatoes complements the savory sausage.
2. Roast with Mushrooms
For an earthy addition, toss in some mushrooms. They absorb the seasonings well and give the dish an extra depth of flavor.
3. Low Carb Option
If you’re following a low-carb diet, replace the zucchini with cauliflower or other low-carb vegetables. This keeps the dish just as tasty and filling but with fewer carbs.
4. Add Cheese
Top the dish with a little shredded cheese, like mozzarella or parmesan, during the last few minutes of roasting. This adds a melty, cheesy touch to the meal.
Nutritional Information (per serving)
- Calories: 350
- Protein: 22g
- Carbohydrates: 15g
- Fat: 20g
- Fiber: 4g
- Sugar: 7g
- Sodium: 800mg
- Cholesterol: 70mg
This recipe provides a good balance of protein and vegetables, making it a hearty and nutritious meal. You can also easily adjust the recipe to fit your dietary needs.
FAQs
1. Can I use a different type of sausage?
Yes, you can use any type of sausage you prefer. Chicken, turkey, or pork sausages all work well in this dish.
2. Can I make this recipe ahead of time?
You can prep the veggies and sausage in advance and store them in the fridge for up to 24 hours before roasting.
3. How do I store leftovers?
Leftovers can be stored in an airtight container in the fridge for up to 3 days. Reheat in the microwave or oven before serving.
4. Can I freeze this dish?
While it’s best fresh, you can freeze the roasted sausage and veggies for up to 2 months. Reheat in the oven after thawing for best results.
Conclusion
One pan healthy sausage and veggies is the perfect easy meal for busy weeknights. With minimal prep and cooking time, it’s ideal for anyone looking for a quick, nutritious dinner. Customize it with your favorite veggies and spices to make it your own. This recipe is as flexible as it is tasty, and cleanup is a breeze, making it a go-to for busy families or anyone in need of a simple, satisfying meal.
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