This Healthy Sheet Pan Sausage and Veggies recipe is easy, delicious and perfect for meal prep. It’s gluten free, dairy free, paleo and Whole30.
Today’s Healthy Sheet Pan Sausage and Veggies recipe is sponsored by Premio Foods, but my love for their high-quality sausages is completely my own!
I don’t know exactly when it happened, but I’m officially “into” meal prep.
Whaaa? Who am I? I even had to do a double take myself to make sure it was really me.
Here’s some background: I used to despise meal prep for some reason. (I know despise is a strong word, but after consulting my handy dandy Word thesaurus, hate, loathe and abhor are just as strong, so I’m just going to go ahead and stick with despise.)
I had this idea in my head that prepping food for the week meant eating boring and bland meals Monday-Friday. I thought it would take the fun out of cooking and make me hate lunch time. But you know what?
I was totally wrong!
Meal prep is totally what you make of it. If you cook boring and bland food, then your lunches are going to be boring and bland. Luckily, I think my food and the ingredients I use are super flavorful so I don’t have to worry about this one. ?
Second, having food ready to go is such a time saver and stress reliever. Getting home from work at 5:30/6:00pm and having no idea what to cook for dinner can be stressful, especially if you have a family to feed. Heck, even I get stressed about dinner and I’m a food blogger! But meal prepping or even just having your ingredients prepped can help everything go more smoothly.
Last but not least, you’re more likely to make better food choices, especially if you prep healthy and colorful meals like this sheet pan sausage and veggies recipe.
So if you’ve been on the fence, don’t be. Jump right in!
I think the process of meal prepping should be easy from start to finish, which is why I’m in love with sheet pan meals.
This recipe is filled with tons of colorful veggies like red and yellow bell peppers, Brussels sprouts and butternut squash tossed in some olive oil. I also used lots of good herbs and spices like chili powder, sage and more. If you like prefer your food spicy like I do, I recommend doubling the amount of chili powder you use. I’m a big advocate for more chili powder!
I paired the veggies with Premio’s Hot & Spicy Italian Chicken Sausage to add even more amazing spicy flavors. One of my favorite things about Premio is that they’re completely fresh with no fillers, preservatives, artificial flavors, nothing. Just. Real. Food. Plus, this chicken sausage is perfect for healthy meal prepping and is also dairy free, gluten free, soy free and nut free. Total win in my book!
Because the sausages are fresh, you don’t have to worry about them getting dry and overcooked like you would if you used precooked sausage. These babies stay juicy and flavorful.
Everything is cooked in one pan, so all you have to do is place the sausages on top of the veggies and bake everything in the oven for 15 minutes, turn the sausages over and cook for another 15 minutes.
To make things even easier, I bought pre-cut butternut squash because cutting a whole squash is one of my least favorite things to do in the kitchen. It’s never an easy process and I almost cut myself every time.
This is a pretty much a no-fail recipe! Just make sure that the veggies are all roughly the same size so they cook evenly and you’re good to go.
To serve, I paired everything with some plain cooked quinoa, but if you’re paleo or trying to stay lower carb, you can serve it without or make some cilantro cauliflower rice.
Happy meal prepping!
Ingredients
- 12 ounces Brussels sprouts (about 24 sprouts), ends removed and halved
- 1 pound butternut squash, chopped
- 2 large bell peppers, chopped
- 1 large onion, sliced into chunks
- 4 tablespoons olive oil
- 1 teaspoon dried sage
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried rosemary
- 1/2 teaspoon chili powder
- 1/2 teaspoon salt
- 1 pinch of black pepper
- 1 14-ounce package Premio Hot and Spicy Italian Chicken Sausage (5 sausage links)
- to serve: cooked rice or quinoa (optional)
Instructions
- Preheat oven to 375 degrees.
- In a large bowl, add all ingredients except the sausage. Mix together until everything is evenly coated with olive oil and the herbs and spices. Transfer everything to a large baking sheet and lay sausages on top of the veggies. Lightly spray the top of the sausages with cooking spray or brush with olive oil to help the sausages brown.
- Bake on the middle rack for 15 minutes, turn the sausages over, spray the new side with cooking spray and bake another 15 minutes.
- Next, turn the oven broiler on low and cook for 5 more minutes, checking every minute to make sure nothing burns. This will ensure that the veggies and sausages get beautifully crispy and caramelized on the outside.
- Remove from oven and serve with rice or quinoa, if desired.
Isabel’s Tips:
Nutrition Information
Today’s Healthy Sheet Pan Sausage and Veggies recipe is sponsored by Premio Foods, but my love for their high-quality sausages is completely my own!
Can other sausages be substituted? Are the ones you used pre-cooked? Thanks!
Hi Mandy! You can substitute whatever sausage you like, however we suggest you use uncooked sausage like the recipe! This ensures the sausage doesn’t overcook. I hope this helps!
Can these meals be individually vacuumed sealed and frozen to be eaten down the road
Hi John! Yes, you can definitely vaccum seal and freeze for later.
I was curious does this calorie count include the cooked rice/quinoa? Thanks!
Curious as well?
Are you using fresh herbs or dried?
Dried. I’ll update the recipe to make sure it’s clear. Thanks so much for asking!
I made this for dinner last night, and it was tasty! Thanks for the recipe. The only thing I changed was adding more Brussels and butternut squash. I didn’t feel like measuring. I ate this meal with no other sides, this was satisfying and delicious!
So this stays good in the fridge for up to 4 days correct?
Yes.
You are motivating me to start doing some meal prep!
Couple of questions:
– what containers are shown here? they look great
– how do you suggest reheating these?
Thanks, Judy! The containers in the photos are actually glass containers from Ikea! I absolutely love them. The lids snap on and stay shut, which is soo important. My husband takes containers to work everyday and he puts it in his backpack so it’s super important that the lids are secure. Here’s the link to the exact ones I have – http://www.ikea.com/us/en/catalog/products/90233788/.
As for reheating, I usually just reheat it in the microwave. If you have time, I would stick it in the oven for 10 minutes at the temperature it was cooked at.
How long to reheat in the microwave approximately?
Hi Emma! I would say about 2 minutes, stirring halfway through.