Sheet Pan Chicken Sausage and Veggies (10-Minute Beginner Meal Prep)
A quick one-pan dinner featuring lean chicken sausage paired with roasted vegetables that goes from raw to roasted in just over ten minutes of active work. This high-protein meal delivers nearly 30 grams of protein per serving and costs about four dollars to make.
Equipment
- sheet pan
- parchment paper
Ingredients
- 4 Italian-style lean chicken sausages (about 14 oz total), sliced into bite-sized pieces
- 1 medium red bell pepper, cut into 1-inch chunks
- 1 medium zucchini, sliced into half-moons
- 2 cups fresh broccoli florets (or 1.5 cups frozen, thawed)
- 1 red onion, cut into 1-inch pieces
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Optional: fresh lemon juice or red pepper flakes for finish
Instructions
- Step 1: Preheat oven to 425 degrees and line a large sheet pan with parchment paper.
- Step 2: Slice chicken sausages into bite-sized pieces while oven heats.
- Step 3: Cut vegetables into roughly 1-inch pieces, keeping sizes consistent for even cooking.
- Step 4: Dump sausage and vegetables onto sheet pan, drizzle with olive oil, and scatter garlic powder, paprika, salt, and pepper over everything.
- Step 5: Toss everything together until evenly coated, ensuring nothing is crowded.
- Step 6: Spread into single layer and slide into preheated oven.
- Step 7: Roast for 15-17 minutes, stirring halfway through at the 8-minute mark, until sausage is browned and vegetables have color and tenderness.
- Step 8: Pull from oven and let sit 2 minutes. Finish with lemon juice and red pepper flakes if desired. Taste and adjust seasoning.
Notes
Store leftovers in airtight glass containers in refrigerator for up to 4 days. Reheat in 350-degree oven for about 10 minutes rather than microwave to prevent sausage from becoming rubbery. Freezes beautifully for up to 3 months. Halfway stir prevents burnt spots and ensures even cooking. Recipe doubles easily for meal prep without needing extra time. Leftovers taste better on day 2 as flavors settle together.