Fall Vegetable Sheet Pan with Chicken Sausage
- Lee Baxter
- Nov 19, 2024
- 4 min read
Cals: 278 Protein: 16.4 Carbs: 18.1 Fiber: 5.5 Fats: 17.8 45 mins
As autumn sets in and you feel that first chill in the air, there's nothing quite like a warm, hearty meal made with seasonal ingredients. A Fall Vegetable Sheet Pan Dinner is a fantastic way to showcase the bounty of the season. This dish is not only easy to prepare but also brimming with flavors that capture the essence of fall.
In this post, I will share a delightful recipe using Trader Joe’s Spicy Italian Chicken Sausage, butternut squash, brussel sprouts, pecans, and red onions. With minimal prep and cleanup, this meal is both nutritious and comforting.
Why Sheet Pan Meals?
Sheet pan meals have surged in popularity recently, and it’s easy to see why. They offer a stress-free way to combine multiple ingredients into one delicious dish while keeping cleanup simple. You just chop your veggies, toss everything on a single pan, and roast.
These meals are all about harmony. For example, as the spices from the chicken sausage infuse into the sweet butternut squash, crispy Brussels sprouts, and caramelized red onions, you create a warm and well-rounded feast that’ll keep you cozy.
Ingredients You'll Need
Trader Joe's Spicy Italian Chicken Sausage: This sausage adds a nice kick of flavor.
Butternut Squash: A fall favorite, it offers both sweetness and creaminess, essential for this dish.
Brussels Sprouts: When roasted, these little cabbages get crispy and flavorful.
Red Onion: Its natural sweetness caramelizes perfectly, enhancing the overall taste of the dish.
Alternative Substitutions
Instead of butternut squash, use sweet potatoes for a different flavor and texture.
If Brussels sprouts aren’t your favorite, try broccoli or cauliflower. Both of these alternatives roast beautifully and provide great texture.
For a milder flavor, consider using Trader Joe’s sweet Italian chicken sausage or even lean turkey sausage.
Cooking Instructions
Preheat the Oven
Set your oven to 400°F. This high temperature is crucial for achieving caramelized vegetables and crispy sausage.
Prepare the Vegetables and Chicken Sausage
Begin by peeling and cubing your butternut squash (or sweet potatoes). Trim the ends of the Brussels sprouts and slice each in half. Dice the red onion. Remove the casing from the chicken sausages and slice into rounds.
Toss with Olive Oil and Spices
In a large bowl, mix your vegetables with 1/4th cup of olive oil. Lightly season them with salt, pepper. You can add herbs like rosemary, thyme, or oregano If you like. This adds layers of flavor that elevate the dish. You can also mix everything together on the sheet pan, just use clean hands to make sure everything is coated in olive oil.
Arrange on a Baking Sheet
Spread the seasoned vegetables evenly on a large baking sheet.
Roast in the Oven
Place the sheet pan in the preheated oven and roast for about 45 minutes. Halfway through, toss everything around ensure even cooking. You’ll know it’s ready when the veggies are tender and slightly caramelized, and the sausage is golden brown.
Roasted fall vegetable sheet pan meal with chicken sausage Nutrition Facts:
Yield: 6 servings
Calories: 278
Fat: 17.8
Carbs: 18.1
Fiber: 5.5
Protein: 16.4
Serving Suggestions
A sprinkle of freshly grated Parmesan cheese and crushed red pepper flakes adds another layer of flavor.
Perfect Pairings
As always - this meal is balanced to help maintain healthy blood sugar levels with three main components:
Protein: chicken sausage
Fiber: butternut squash, Brussels, red onion
Healthy fat: olive oil
If you need more calories you can serve this sheet pan over brown rice, wild rice, farro or quinoa!
Storage & Reheating
Divide this recipe into 6 even servings for a week's worth of prepped meals! Store your prepped meals in an airtight container in the fridge for up to 6 days.
To reheat, use the microwave or place it back in the oven at 350°F (175°C) until warmed throughout. The flavors will continue to deepen over time, making leftovers just as enjoyable.
Embracing Autumn Flavors
This Fall Vegetable Sheet Pan Dinner makes it easy to embrace the beauty of the season. With its colorful presentation and deep flavors, you nourish your body while creating a warm atmosphere in your home.
Feel free to customize the base ingredients according to your taste and what's available in your pantry. Whether you stick with spicy Italian sausage or mix in sweet potatoes and cauliflower, this recipe is flexible and can easily become a staple in your fall meal lineup. So gather your fall ingredients, turn on the oven, and get ready to savor the season!
Do you or a loved one need help managing diabetes, hypertension, high cholesterol or other chronic conditions with diet and lifestyle changes? Would you like to learn how to manage your weight and prepare healthy meals for your family? Want to work with me to reach your health goals? I provide one-on-one nutrition counseling services. I love helping my patients become healthier through good nutrition! Book your first nutrition counseling session here.
Leave a comment if you made this recipe and share any changes you made to the Fall Vegetable Sheet Pan with Chicken Sausage! If you enjoyed this recipe follow Lee Baxter Nutrition on instagram, facebook and this blog for healthy recipes!
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