Healthy Smoked Sausage and Roasted Vegetables

(2 votes)
3 Comments
4 minutes
March 31, 2022
Carole JonesJump to Recipe

This healthy dinner of Smoked Sausage and Roasted Vegetables gets tossed together on a sheet pan before roasting in the oven. Loaded with chicken or turkey sausage, baby potatoes, asparagus, and brussel sprouts. You will not only adore how amazing it tastes, but how quickly it all comes together as well!

Healthy Smoked Sausage and Roasted Vegetables Sheet Pan Dinner

On a busy weeknight, a sheet pan dinner couldn’t be more simple. Just a few minutes of prep, tossed together on a large sheet pan, then roasted in the oven until the veggies are tender. Feel free to use this recipe as a formula for your own version of a sheet pan dinner. Trade out the type of sausage, veggies, or seasonings for your family’s favorites.

bowl of smoked sausage and roasted vegetables

What is a sheet pan dinner?

Simply, it is any complete dinner that can be made in the oven on one large, rimmed cookie sheet. Generally, it includes a single form of protein, a starch, and a variety of vegetables.

For this recipe, I prefer the half sheet pan size, which is 13″ x 18″. That large of a sheet pan allows the ingredients to spread out enough so they actually roast instead of steam.

When the ingredients are too close together on the pan, the water being released from the veggies as they cook gets trapped. If you truly want roasted vegetables that get golden brown, keep enough space between your ingredients. You can always use two pans instead of one as well.

cookie sheet of smoked sausage and roasted vegetables

Is a Smoked Sausage and Roasted Vegetable sheet pan dinner truly healthy?

Yes! It includes a perfect balance of a lean protein, healthy starch, and a lot of yummy vegetables. There is just enough oil added to create a perfect roast on the ingredients and if extremely filling. One large serving is only 221 calories and 11 grams net carbs.

If you are doing a keto or low carb diet, feel free to substitute the baby potatoes for another vegetable that fits into your nutritional plan. Butternut squash would work really well in this sheet pan dinner. You could also do sweet potatoes, but honestly, there isn’t much of a nutritional difference between a sweet potato and a regular potato.

bowl of sausage, potatoes, brussel sprouts

Can I use different vegetables in this sheet pan dinner?

Absolutely! I know brussel spouts and asparagus can be a bit of a sensitive topic for pickier eaters so if my version of a sheet pan dinner with smoked sausage and roasted vegetables doesn’t quite vibe with you, use it as a formula instead. Here is my basic sheet pan dinner formula:

  • 1 pound lean protein
  • 2 cups starchy vegetable
  • 1 cup sweet vegetable
  • 2 cups green vegetables
  • 2 tablespoons oil
  • seasonings

That is the basic sheet pan formula I use when creating new recipes so play around with it and find one you love! Since this version uses smoked sausage, the protein is already pre-cooked, but if you use a different protein, be sure it is raw or it will get completely dried out in the oven.

We also love a sprinkle of freshly grated parmesan cheese over the top as the perfect finish to an amazing meal.

Healthy Smoked Sausage and Roasted Vegetables Sheet Pan Dinner

What do I serve with a sheet pan dinner?

Usually, a grain of some type makes a great side dish. Even a simple pan of steamed brown rice, quinoa, or barley would be a perfect pairing with these flavorful proteins and vegetables.

That being said, most times I make this recipe for dinner, we eat it all on it’s own. It is plenty satisfying because it is so well balanced with the protein, starch, and vegetables.

If my kids are being extra good, I will sometimes mix up a batch of my famous Homemade French Bread to go along side but I have to be careful. I could easily eat a whole loaf on my own 🙂

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Healthy Smoked Sausage and Roasted Vegetables Sheet Pan Dinner

Healthy Smoked Sausage and Roasted Vegetables

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

A healthy and hearty sheet pan dinner recipe that is super easy to make. Perfect for a busy weeknight meal. 

  • Total Time: 30 minutes
  • Yield: 6 servings 1x

Ingredients

Scale

1 pound turkey or chicken smoked sausage, cut into 1” pieces

2 cups baby potatoes, chopped

1 cup trimmed and halved brussel sprouts

1 cup chopped asparagus

1 cup chopped sweet bell peppers

2 cloves garlic, minced

2 tablespoons extra virgin olive oil

1/2 teaspoon kosher salt

1/2 teaspoon black pepper

1/4 teaspoon red pepper flakes

1 teaspoon paprika

1/2 teaspoon onion powder

2 teaspoons oregano

2 teaspoons parsley

Instructions

  1. Preheat oven to 400 degrees and grease a 13×18″ sheet pan with nonstick spray.
  2. Toss all the ingredients together in a large bowl until seasonings are evenly coating the vegetables and sausage. 
  3. Evenly spread onto the sheet pan and bake for 15 minutes. Remove from the oven and use a large metal spatula to stir the ingredients around. Bake for another 10-15 minutes, until the potatoes are fork tender and the vegetables begin to brown. Serve immediately, with an optional grating of fresh parmesan cheese on top.
  • Author: Carole Jones
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Category: Main Dish
  • Method: Roasted
  • Cuisine: American

Nutrition

  • Serving Size: 1/6th
  • Calories: 221
  • Sugar: 2 g
  • Sodium: 770 mg
  • Fat: 13 g
  • Saturated Fat: 3 g
  • Unsaturated Fat: 4 g
  • Trans Fat: 0 g
  • Carbohydrates: 14 g
  • Fiber: 3 g
  • Protein: 13 g
  • Cholesterol: 53 mg

Carole Jones

Carole Jones is an Arizona-based cookbook author & food blogger. She's authored The 30 Minute Cooking From Frozen Cookbook and the self-published Take 5: Chicken e-cookbook. For the past 15 years, Carole has shared her culinary adventures cooking and baking for her six brutally honest children here on My Kitchen Escapades. Hot, crusty bread is Carole's love language, but her two adorable grandchildren are a close second. Yes, second. Don't judge.

3 comments

Kim
3 years ago

We made this over the weekend and my kids loved it. I used green beans instead of the asparagus but that was the only change I made. Thank you!

Carole
3 years ago

I love hearing comments like this Kim! Thanks for coming back and leaving your review of my recipe

Jada
2 years ago

Thanks so much! Delicious

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