Sausage and Veggie Sheet Pan Dinner Recipe

Sheet pan dinners are the MVP of weeknights.

You can think of them as the cooler older brother to the crockpot; same amount of prep, same amount of clean up, with a quicker time table and way less soccer-mom vibes.

During a base mileage training phase, I find myself ravenous and ready for dinner to be done 5 minutes ago.

The last thing I want to do is come home to prepare an intricate recipe and then wait an eternity for it to be complete.

With this particular recipe, I have been known to speed it up further by washing and chopping produce ahead of time and mixing and storing the sauce in the refrigerator. You could even go as far as fixing the entire meal and wrapping the sheet pan in the fridge until ready to cook.

My personal preference to executing a sheet pan dinner:
1. Come home from a long training session.
2. Gather ingredients.
3. Chop and season ingredients according to instruction.
4. Place pan in oven.
5. Take a shower.
6. Arrive back to the kitchen feeling fresh like a gourmet chef.

Sheet pan dinners can be completely customizable to your personal preference. The possibilities are endless when it comes to protein-vegetable combinations.

Or for our sake: protein-vegetable-fruit combination.

This recipe yields an ideal proportion of protein, carbohydrates, and fibrous vegetables to aid in recovery and replenishment.

When I am in an especially high mileage part of training, I will eat this recipe over a bed of quinoa or brown rice.

Sausage and Veggie Sheet Pan Dinner Recipe

Yield: 2 servings
Ingredients:
1 Red Onion, medium
1 Gala Apple
1 Carrot, large
1 cup Brussels Sprouts
2 Yukon Gold Potatoes, medium
2 Italian Turkey Sausage or Chicken Sausage, 3 oz each
1 Tbsp. Italian Seasoning
4 Tbsp. Plain Greek Yogurt
1 ½ Tbsp. Dijon Mustard
3 tsp. Honey
2 Tbsp. Olive Oil

Instructions:
1. Preheat oven to 425℉. Line a large sheet pan with parchment paper or foil.
2. Wash and dry all produce. Cut red onion in half and remove outer shell. Then, cut into ½ inch
thick wedges. Remove core from apple and cut into 1 inch thick wedges. Peel carrot, then cut
on an angle into 1 inch pieces. Halve (or quarter depending on size) brussels sprouts. Halve
potatoes lengthwise, then dice into about 1 inch thick pieces. Pat sausage dry and cut each
sausage into 4 equal pieces.
3. Put onion, apple, carrot, brussels sprouts, potatoes, and sausage together on lined baking
sheet. Drizzle with 2 Tbsp. olive oil, 1 Tbsp. italian seasoning, and a pinch of salt and pepper.
Toss until everything is evenly coated.
4. Roast baking sheet in oven until vegetables and apples are browned and tender and sausage
is cooked through, about 30-35 minutes.
5. While meal is cooking, combine Greek yogurt, mustard, honey, a pinch of black pepper, and
2 tsp. water in a small bowl.
6. Divide cooked sausage, vegetables, and apple between plates and top with sauce. Serve
with a side of brown rice or quinoa if extra carbohydrates and or/ calories are needed.

  • Nutrition Information Per Serving:
  • 465 calories
  • 51.5g carbs
  • 19g fat
  • 25.5g protein
  • 424g sodium
  • 15g sugar
  • 33%DV iron
  • 218%DV vit A
  • 258%DV vit C

**Statements within this site have not been evaluated or approved by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease. Content should not be considered a substitute for professional medical expertise or treatment.

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