Sausage, peppers, potatoes, and zucchini all roasted together on one sheet pan and drizzled with a creamy dijon sauce. Quick prep, easy cleanup, 30 minutes from start to finish!
I am very into sheet pan dinners, especially in the early fall when life seems to have a way of speeding up.
Fresh seasonal veggies, healthy protein, well seasoned, and perfectly roasted, then drizzled with a creamy dijon sauce… we are talking sour cream, dijon mustard, ya know… the stuff dreams are made of.
Trust me you want to add this recipe to your family's quick and easy weeknight meal repertoire!
Let's Get Cooking!
INGREDIENTS NEEDED TO MAKE THIS RECIPE
- Vegetables – The BEST thing about this recipe is that you can use any veggies that are in season. I couldn't resist the end of season corn at the market, paired with zucchini, bell peppers, cherry tomatoes, and potatoes.
- Sausage – I went with chicken sausage here, but you can use any sausage you like. There is no shortage of creative AND healthy sausage varietals at the market. I am loving Seemore Sausages (omg the Loaded Baked Potato and La Dolce Beet-a varieties are so good!), Brooklyn Cured Sausages, and Applegate Organics. Partially cooked or fully cooked sausage will work equally well.
- Olive oil and spices – I used a cajun spice blend, Emerils' original spice would work, or just garlic powder and a pinch of cayenne
- Sour cream, lemon juice, dijon mustard – for the delicious sauce!
- Baby spinach, fresh Italian parsley – these are both optional but my favorite way to eat this is loaded on a bed of baby spinach with a generous sprinkle of freshly chopped parsley.
TOOLS YOU WILL USE
- Large baking sheet or sheet pan
- Small bowl
- Whisk
QUICK RECIPE TIPS
- Begin by chopping the veggies into equal size and slicing the sausage in rounds.
- You can use either fully cooked or raw sausage in this recipe
- Toss the sausage and veggies with olive oil and spices and arrange in a single layer on a baking sheet
- Roast for 20 minutes at 400° – remove from oven and add corn kernels (fresh corn sliced from cob or frozen corn will work) return to oven on broil and broil for 5 minutes to brown the corn, sausage and veggies.
- Make the creamy dijon sauce
Serving Suggestions:
- Pile a plate with baby spinach and spoon the warm sausage and veggies on top, sprinkle with fresh parsley and drizzle in creamy dijon sauce
- Or serve on a bed of rice or cauliflower rice
- Or eat as is!
CREAMY DIJON SAUCE
Can we talk about this sauce for a second? I have a very strong love for sour cream, (i.e. I will eat it with a spoon and pretend it's yogurt) adding dijon to sour cream and a squeeze of lemon is just so insanely simple and so insanely delicious.
May I suggest making a perfect bite, a little sausage, potato, pepper, and zucchini and just dredging it through the sauce. UMM… yeah, I am here for it!
NUTRITION NERD CORNER – HOW TO EAT HEALTHIER FOOD MORE FREQUENTLY
Want to know how to start eating healthier more regularly?
Make the easiest choice the healthiest choice.
Sometimes we have the best intentions to eat healthier food but then all of our produce sits in the fridge still wrapped up in grocery store plastic bags and honestly, it just feels too hard to turn that into a meal. When life is busy we want to grab the easiest option, so make sure the easiest option is also a healthy one!
Here are some tips for making healthy food easy to grab and prepare:
- Wash and chop your produce as soon as you get it home from the market. Even taking one of these steps will help when it's time to prepare dinner
- Always have easy healthy protein options in your freezer. Ideally, some of these are protein options that you don't have to defrost ahead of time. Organic sausage, frozen shrimp (defrosts in minutes!), veggie burgers.
- Keep some frozen veggies on hand for quick sheet pan meals. You could easily replace the fresh veggies in this sheet pan meal with a bag of mixed frozen veggies in a pinch.
- Make enough for leftovers. I ate this sheet pan meal as leftovers for days (I also tested it multiple times so we had A LOT!) I never tired of it and found creative ways to eat it throughout the week.
DIETARY MODIFICATIONS FOR THIS RECIPE
This recipe is naturally gluten-free and low-fodmap
- Vegetarian – Replace the sausage with tempeh
- Vegan – Replace the sausage with tempeh and use a dairy-free sour cream
- Paleo – Remove the corn, eliminate the sour cream use more olive oil for more of a dijon vinaigrette
- Keto – Remove the potatoes and corn
I can’t wait for you to try this Healthy Sheet Pan Sausage and Veggies When you make it, snap a photo and tag me on Instagram @abrapappa or use the hashtag #abraskitchen so I can feature your photo!
If you’ve tried this recipe, don’t forget to rate and leave a comment below. I love to hear from people who’ve made my recipes!
Healthy Sheet Pan Sausage and Vegetables with Creamy Dijon Sauce
Ingredients
- 12 ounces sausage sliced
- 1 large zucchini chopped
- 2 large bell peppers chopped
- 3 small yukon gold potatoes chopped
- 2 cups grape tomatoes halved
- 2 cups corn kernals
- 4 tbsp olive oil
- 1 tsp sea salt
- 1 tsp garlic powder
- 1/2 tsp cajun spice
- fresh parsley optional
- baby spinach optional
Creamy Dijon Sauce
- 1/4 cup sour cream
- 1 tbsp dijon mustard
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 1/4 tsp sea salt
Instructions
- Prepare vegetables by chopping into similar size pieces.
- Toss vegetables (except corn)with olive oil, sea salt, garlic powder, and cajun spices. Arrange in a single layer on a large sheet pan. Add sausage to sheet pan.
- Roast in a 400° oven for 20 minutes, toss once during cooking. Remove from oven, add corn, return sheet pan to oven and change to broil for 5 minutes.
- In the meantime prepare sauce by whisking together sour cream, dijon, lemon juice, sea salt, and olive oil.
- Sprinkle sausage and veggies with fresh parsley, serve on a bed of baby spinach with sauce on top.
Notes
- Use any kind of sausage you like.
- You can cook sausage from frozen, just be cautious chopping it
- Mix up the veggies by cooking what you have on hand
- Corn can be fresh or frozen
Nutrition
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