This savory one-pan sausage and veggies recipe is healthy and easy to meal prep. Best of all, it is less than 350 calories (less than 300 if you substitute sausage for chicken)! It works perfectly as a lunch to take to work or as a filling family supper. This recipe makes approximately six servings at 1 ½ cups per serving.
You may substitute the sausage for your meat of choice and the same goes for the vegetables. Brussel spouts, asparagus, and carrots are good options. Keep more green vegetables than orange and yellow for a healthier meal. If you like onions, swap out the onion powder for ½ onion and cut it up with the other vegetables.
One-Pan Sausage and Veggies
Prep Time: 10 minutes
Cook Time: 40-50 minutes
Serving size 1-1 ½ cups
- 1 13 oz pkg Smoked Turkey Sausage – Skinless
- 1 med Yellow Squash
- 2 med Zucchini
- 1 med Broccoli
- 2 med Sweet Potato
- ¼ cup Extra-Virgin Olive Oil
- 1 tsp Sea Salt
- 1 tsp Black Pepper
- 1 tsp Onion Powder
- 1 tbsp Rosemary
- 2 dashes Thyme Flakes
- 1 dash Parsley Flakes
Short Version Instructions
This step can be done the night before for a quick easy meal. Otherwise, set your oven to 400 degrees.
Cut the sweet potato, squash, zucchini, broccoli, and sausage into bite size pieces and toss into a 9×13” pan.
Tip: Cover your pan in foil for easy clean up. No need to apply anything else prior to tossing in the ingredients.
- Drizzle the ~1/4 cup tbsp olive oil over the ingredients in the pan.
- Sprinkle the seasonings over the top of the pan ingredients.
- Mix seasonings, olive oil, sausage, and vegetables with your hands, a utensil, or by shaking it if you have a lid. Get it nice and blended.
- Put foil over the top and pop in the pre-heated oven for 40 minutes.
- At 40 minutes, check the sweet potatoes (or carrots if you used them) as they usually take the longest to soften. If they are still hard to the touch, bake for another 10-15 minutes covered or uncovered (I keep it covered to retain moisture since I reheat it throughout the week for lunch) then remove.
- If meal prepping, split into 5-6 containers and place in the refrigerator. Else, enjoy!
Long Version Instructions (Step-by-Step with Photos)
Pre-heat your oven to 400 degrees.
Line your 9×13″ pan with foil.
Cut the sweet potato, broccoli, squash, zucchini, and sausage into bite size pieces and toss into a 9×13” pan. I use a chef’s knife for this. Just toss in the pan as you go.
If you choose to use chicken instead of sausage (great idea for watching your sodium), lay the whole breasts on top. I don’t recommend cutting the chicken breasts until after you get it out of the oven unless you like dry chicken.
Isn’t it colorful?
First, drizzle ~1/4 cup tbsp olive oil over the sausage and veggies in the pan. I don’t measure, just zig zag across the pan one time.
Second, lightly add salt and pepper. Again, I don’t measure this. I just sprinkle it lightly across the top.
Next, sprinkle the other seasonings over the top of the pan ingredients. Then, I make sure the top has a good dusting of onion powder since I like the flavor. I am very light – just a pinch or dash – with the parsley and thyme. Heavier with the rosemary – this really brings out the flavors of the sweet potato and sausage. When I substitute chicken, I use less.
Then, mix seasonings, olive oil, sausage and veggies with your hands, a utensil, or by shaking it if you have a lid. Get it nice and blended.
Now, you are ready to cover with foil and place in the oven for 40 minutes! It took me longer to type this post up then it did to prep this meal. After 40 minutes, check the sweet potatoes (or carrots if you used them) as they usually take the longest to cook through. If they are soft to the touch or a fork pokes through easily, then the meal is finished. Otherwise, place back in the oven for 10-15 minutes.
I keep mine covered to lock in the moisture since I reheat it for lunch during the week. However, if you are using a different meat or eating it immediately, you might want to leave it uncovered for more crisp. Also, I hear parmesan sprinkled on top is delightful.
Meal Prep Time/Dinner is Ready
Finally, I get out my six lunch containers and scoop the sausage and veggies evenly into each bowl. If you are eating this for dinner, you can dig in now! You’re probably drooling at this point because it smells so good!
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