Welcome to your new favorite weeknight meal! This delightful recipe showcases the incredible versatility of chicken sausage recipes.
To understand why chicken sausage is a great choice for healthy meals, consider its nutritional benefits. As highlighted in various health resources, chicken sausage can be a good source of protein and often contains essential B vitamins, iron, and zinc.
It’s a lean, flavorful protein that forms the core of many quick and healthy meals. This guide presents an effortless sheet pan dinner, perfect for busy parents and beginner cooks. You’ll discover how simple and satisfying cooking with chicken sausage can be.
Why You’ll Love This Chicken Sausage Recipe
You will adore this incredibly simple and delicious chicken sausage recipe. Chicken sausage is a fantastic lean protein choice, offering big flavor without excessive fat. Sheet pan cooking makes preparing a hearty meal remarkably easy, reducing cleanup to almost nothing. This dish is wonderfully adaptable, allowing you to swap vegetables and seasonings to suit any taste or dietary preference. It’s truly ideal for busy weeknights when time is short and perfect for efficient meal prepping. Enjoy a healthy, flavorful meal with minimal fuss!
Ingredients
Gather these fresh ingredients for a vibrant and delicious sheet pan chicken sausage and veggie dinner. This recipe yields four generous servings, making it perfect for family meals or batch cooking. Choose high-quality ingredients for the best flavor!
- 1 lb (450g) pre-cooked chicken sausage links, any flavor (e.g., Italian, apple, spinach & feta)
- 2 medium bell peppers, any color, cored and chopped into 1-inch pieces
- 1 medium red onion, peeled and cut into 1-inch wedges
- 1 medium zucchini, trimmed and cut into ½-inch rounds or half-moons
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- ½ tsp salt
- ¼ tsp black pepper
Notes & Substitutions
Feel free to customize your sheet pan dinner! Explore different chicken sausage flavors like spicy Italian for a kick, or sweet apple for a milder taste. For alternative vegetables, try broccoli florets, sweet potato chunks, or cherry tomatoes. Just remember to adjust roasting times for denser veggies. Experiment with seasonings such as smoked paprika, chili powder, or dried thyme for unique flavor profiles. You can also add fresh herbs like parsley or basil after roasting for a burst of freshness.
Equipment
You won’t need much to create this fantastic meal. Simple kitchen tools are all it takes to bring these chicken sausage recipes to life. Get ready to cook with ease!
- 2 large baking sheets (13×18 inches), for even cooking
- 1 large mixing bowl, for tossing ingredients
- Parchment paper, for easy cleanup
- Sharp knife and cutting board, for prepping vegetables and sausage
Instructions
Follow these simple steps for a delicious and easy sheet pan chicken sausage and veggie dinner. This straightforward method ensures perfect results every time, even for beginner cooks!
- Preheat Oven & Prep: Preheat your oven to 400°F (200°C). Line two large baking sheets with parchment paper for effortless cleanup. Using two sheets prevents overcrowding, ensuring your vegetables and chicken sausage roast beautifully.
- Chop Vegetables: Prepare your produce by chopping the bell peppers, red onion, and zucchini. Aim for uniformly sized pieces, about 1-inch for peppers and onion, and ½-inch for zucchini. Consistent sizing ensures everything cooks evenly.
- Slice Sausage: Slice the pre-cooked chicken sausage links into 1-inch thick rounds. This size allows the sausage to brown nicely and cook through without drying out. Uniform slices are key for even roasting.
- Season Ingredients: In a large mixing bowl, combine the chopped vegetables and sliced chicken sausage. Drizzle everything with olive oil. Sprinkle the garlic powder, Italian seasoning, salt, and black pepper over the mixture. Toss gently until all the vegetables and sausage are evenly coated.
- Arrange on Sheet Pan: Divide the seasoned vegetable and chicken sausage mixture evenly between the two prepared baking sheets. Spread the ingredients in a single layer, ensuring they do not overlap. This crucial step promotes proper roasting and browning.
- Initial Roast: Place the baking sheets in the preheated oven. Roast for 15-20 minutes. During this time, the vegetables will begin to soften, and the edges of the sausage will start to brown. Keep an eye on them to prevent overcooking.
- Flip & Finish: Carefully remove the baking sheets from the oven. Using a spatula, gently toss the vegetables and chicken sausage to ensure even cooking and browning on all sides. Return the sheets to the oven and bake for an additional 10-15 minutes, or until the vegetables are tender-crisp and the sausage is lightly caramelized.
- Serve Warm: Remove the sheet pans from the oven. Let the dinner rest for a few minutes before serving. Enjoy your flavorful and hassle-free sheet pan chicken sausage meal immediately!
Pro Tips for Perfect Sheet Pan Success
Achieving perfect results with sheet pan chicken sausage recipes is simple with a few key tricks. Always spread ingredients in a single layer; this is crucial for even cooking and achieving deliciously crisp edges instead of steaming. Ensure all your vegetables are cut into uniform pieces so they cook consistently. To prevent soggy vegetables, avoid overcrowding the sheet pan and use two if necessary. Opt for high-quality chicken sausage; its superior flavor elevates the entire dish.
Troubleshooting
If your chicken sausage seems dry, try tossing it with a touch more olive oil before roasting or removing it from the oven a few minutes earlier. For undercooked vegetables, ensure they are cut to a consistent size and not overcrowded on the sheet pan. If vegetables become overly soft, they might be overcooked or the pan was too crowded. For ingredients with different cooking times, add denser vegetables like potatoes earlier and quicker-cooking items like cherry tomatoes halfway through.
Serving Suggestions, Storage & Variations
This versatile sheet pan chicken sausage meal pairs wonderfully with various sides. Serve it over fluffy quinoa, wholesome brown rice, or light couscous for a complete meal. A fresh green side salad adds a delightful crunch and extra nutrients.
Storage: Allow any leftovers to cool completely before transferring them to airtight containers. Store them in the refrigerator for up to 3-4 days.
Reheating: For the best texture, reheat your leftovers in the oven at 350°F (175°C) or in an air fryer until warmed through. This method helps retain crispiness better than a microwave.
Variations:
- Mediterranean Style: Toss in some crumbled feta cheese, Kalamata olives, and a sprinkle of dried oregano after roasting for a bright, tangy twist.
- Spicy Kick: Amp up the heat by adding sliced jalapeños, a pinch of red pepper flakes, or a dash of your favorite hot sauce before or after baking.
- Hearty Grain Bowl: Transform this into a wholesome grain bowl by serving the roasted mix over farro or barley, drizzled with a homemade lemon-tahini dressing.
- Pasta Toss: Combine the warm roasted chicken sausage and veggies with your favorite cooked pasta and a light tomato or garlic-infused olive oil sauce.
Nutrition Information (Approximate per serving)
This quick sheet pan meal offers a balanced and wholesome option for your dinner table. Please remember that nutritional values can vary depending on specific brands and types of chicken sausage and vegetables used. These figures are estimates based on the ingredients listed.
| Nutrient | Amount |
|---|---|
| Calories | 380 |
| Total Fat | 20g |
| Saturated Fat | 4g |
| Cholesterol | 70mg |
| Sodium | 850mg |
| Carbohydrates | 25g |
| Fiber | 5g |
| Sugars | 8g |
| Protein | 25g |
Disclaimer: Nutritional information is an estimate and can vary based on specific ingredients and preparation methods.
Frequently Asked Questions (FAQ)
Q: Can I use raw chicken sausage in this recipe?
A: Yes, you can. Increase the initial cooking time to ensure the sausage cooks through completely before the vegetables get too soft. Always check for an internal temperature of 165°F (74°C).
Q: How long does chicken sausage need to cook?
A: Pre-cooked chicken sausage only needs to heat through and brown, typically 20-30 minutes on a sheet pan. Raw chicken sausage requires closer to 25-35 minutes to cook fully.
For accurate cooking, it’s generally recommended that chicken sausage reach an internal temperature of 165°F (74°C) to ensure it’s fully cooked and safe to eat.
Q: What other vegetables work well in a sheet pan meal?
A: Broccoli, cauliflower, Brussels sprouts, asparagus, and sweet potatoes are all great choices. Just cut denser vegetables into smaller pieces for even cooking alongside your chicken sausage recipes.
Q: Can I prepare this recipe ahead of time for meal prep?
A: Absolutely! Chop the vegetables and slice the sausage a day or two in advance. Store them separately in airtight containers in the refrigerator until ready to roast.
Q: How long do leftovers last in the fridge?
A: Properly stored leftovers of this sheet pan chicken sausage and veggie dinner will stay fresh in an airtight container in the refrigerator for 3-4 days.
Conclusion
You’ve now mastered one of the easiest and most flavorful chicken sausage recipes out there! This sheet pan dinner is a testament to how simple, delicious, and healthy weeknight meals can be. Its versatility means you can easily adapt it to suit your family’s tastes, making mealtime stress-free and enjoyable. We encourage you to incorporate this fantastic chicken sausage dish into your regular meal rotation. Share your favorite variations or serving ideas with us – happy cooking!
Easy Sheet Pan Chicken Sausage & Veggie Dinner
Ingredients
Equipment
Method
- Preheat oven to 400°F (200°C) and line a large sheet pan with parchment paper for easy cleanup.
- In a large bowl, combine sliced chicken sausage, bell peppers, red onion, and broccoli florets.
- Drizzle the mixture with olive oil, then sprinkle with salt, pepper, and garlic powder; toss to coat everything evenly.
- Spread the seasoned ingredients in a single layer on the prepared sheet pan, ensuring not to overcrowd for even roasting.
- Roast for 20-25 minutes, or until vegetables are tender and slightly caramelized, and sausage is heated through.