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Healthy Low Calorie Sheet Pan Sausage & Veggies - Simple, Quick, and Satisfying

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 12–14 oz lean chicken or turkey sausage (precooked or raw; choose 100–140 calories per link if counting)
  • 1 large red bell pepper, sliced into strips
  • 1 large yellow bell pepper, sliced into strips
  • 1 small red onion, cut into wedges
  • 1 medium zucchini, halved lengthwise and sliced into half-moons
  • 1 cup broccoli florets (small bite-size pieces)
  • 1 cup grape or cherry tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1 teaspoon Italian seasoning (or dried oregano + basil)
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon red pepper flakes (optional for heat)
  • 1 lemon (zest and wedges for serving)
  • Fresh parsley, chopped, for garnish

Method
 

  1. Preheat the oven: Set to 425°F (220°C). High heat means caramelized edges and fast cooking.
  2. Prep the pan: Line a large rimmed sheet pan with parchment for easy cleanup, or lightly spray with cooking spray.
  3. Slice the sausage: Cut into 1/2-inch rounds. If using raw sausage, slice carefully or cut into chunks. Precooked works great too.
  4. Chop the veggies: Keep pieces similar in size for even roasting. Halve any big tomatoes so they burst and sweeten.
  5. Season: In a large bowl, combine sausage and veggies. Add olive oil, garlic, smoked paprika, Italian seasoning, salt, pepper, and red pepper flakes. Toss until evenly coated.
  6. Spread out: Arrange everything in a single layer on the sheet pan. Avoid crowding so the veggies roast instead of steam.
  7. Roast: Bake for 20–25 minutes, stirring once halfway through. You’re looking for browned edges and tender veggies.
  8. Add brightness: Zest half the lemon over the hot tray, then squeeze on 1–2 teaspoons of juice. Toss gently.
  9. Finish and serve: Sprinkle with chopped parsley. Taste and adjust salt and pepper. Serve as is, or over a bed of greens or cauliflower rice.