Sheet Pan Sausage and Veggies

Sliced Italian sausage, broccoli, bell peppers, zucchini and red onion are tossed with olive oil and seasoning, spread on one sheet pan and roasted at 400°F. The recipe serves 4, takes 40 minutes in all, and leaves one pan to clean. A serving has about 6 grams of carbohydrates and 22 grams of protein.

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As the sausage cooks it releases its juices onto the vegetables, so they roast in the sausage fat and pick up its seasoning.

What Goes on the Pan

• Italian sausage (1 pound): mild or spicy, sliced into 1-inch pieces. It is the base of the dish.
• Broccoli florets (2 cups): they add crunch.
• Bell peppers (1 cup, sliced): any color. They add sweetness.
• Zucchini (1 cup, sliced): a low-carb vegetable that roasts well.
• Red onion (1 medium, sliced): adds savory flavor.
• Olive oil (3 tablespoons), garlic powder (1 teaspoon), Italian seasoning (1 teaspoon), salt and pepper: the coating.
• Fresh parsley: optional, as a garnish.

Roasting It

Preheat the oven to 400°F. Slice the sausage into 1-inch pieces and cut the vegetables. Put them all in a large bowl, drizzle with the olive oil, sprinkle on the garlic powder, Italian seasoning, salt and pepper, and toss until everything is coated.

Spread the mixture on a large sheet pan in a single layer. Bake for 25-30 minutes, stirring halfway through so it roasts evenly. It is done when the sausage is cooked through and the vegetables are tender. Let it cool for a few minutes, scatter parsley on top if you like, and serve warm.

Getting a Good Roast

• Do not crowd the pan. Space lets the sausage caramelize and the vegetables roast. Piled up, they steam instead.
• Line the pan with parchment. It keeps food from sticking and makes cleanup easy.
• Change the seasoning. Smoked paprika adds smokiness and red pepper flakes add heat.

If you have no sheet pan, a large baking dish will do.

Swaps and Variations

• Chicken or turkey sausage: a lighter alternative to Italian sausage.
• Other vegetables: asparagus adds crunch, and Brussels sprouts bring a nutty flavor.
• Cheese: shredded cheese over the top before baking melts into a creamy layer, though it is not strictly keto.

What to Serve With It

Cauliflower rice or mashed cauliflower stands in for rice or mashed potatoes. A green salad of mixed greens, cucumbers and cherry tomatoes with a light vinaigrette adds crunch. Sparkling water with lemon or herbal tea works as a drink.

Time and Nutrition

Prep takes 10 minutes and cooking takes 30 minutes, for a total of 40 minutes. One serving has about 350 calories, 28 grams of fat (10 grams saturated), 6 grams of carbohydrates, 2 grams of fiber, 2 grams of sugar, 22 grams of protein and 800 milligrams of sodium.

FAQ

Can I use frozen vegetables?

Yes, but thaw and drain them first. Extra moisture makes them steam instead of roast.

How long do leftovers keep?

Cool the dish completely and keep it in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until warmed through.

Can I use other proteins?

Chicken, turkey or shrimp can replace the Italian sausage. Each gives a different flavor.

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Written and edited by The Foodie Yummy Kitchen Team

The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us