If you’re looking for a delicious, low-carb option that’s both convenient and budget-friendly, you’ve come to the right place. Packed with pre-cooked chicken sausage, vibrant veggies, and a medley of savory seasonings, this recipe is a game-changer for busy individuals striving to maintain a healthy lifestyle. With just a few simple steps and minimal prep time, you can have a satisfying meal ready to enjoy in no time. Whether you’re meal prepping for the week ahead or simply craving a quick and healthy lunch, this Sheet Pan Sausage and Zucchini Medley has got you covered.
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Why this recipe is great for easy and quick meal prep
- Quick and Easy: With just a few simple steps, you’ll have a delicious and healthy lunch ready to go in no time. From prep to plate, this recipe takes minimal effort, perfect for those hectic weekdays.
- Convenient Pre-cooked Sausage: Using pre-cooked sausage is a total lifesaver when it comes to meal prep. It cuts down on cooking time significantly, meaning you can have this healthy lunch on the table in a flash. Plus, it’s super convenient to have on hand for those last-minute meals.
- Budget-Friendly: Let’s talk savings! By using affordable ingredients like chicken sausage and fresh veggies, you can enjoy a tasty, healthy lunch without spending a fortune.
- Low-Carb Goodness: Staying on track with your low-carb lifestyle has never been tastier! This medley is packed with nutritious veggies and lean protein, making it the perfect healthy lunch option for those watching their carb intake.
Ingredients You’ll Need
- Chicken Sausage: Pre-cooked chicken sausage adds a delicious savory flavor, and it also provides a lean source of protein, making this dish both satisfying and nutritious. For a flavor twist, feel free to swap in turkey sausage or even plant-based sausage for a meatless option.
- Zucchini: Zucchini adds a burst of freshness and color to this dish. It’s low in carbs and calories but high in vitamins and minerals, making it a fantastic choice for those looking to boost their veggie intake. If you’re not a fan of zucchini, you can swap it out for other low-carb veggies like broccoli, cauliflower, or asparagus.
- White Onion: White onion adds a subtle sweetness and depth of flavor to the medley. It also provides important nutrients like vitamin C and antioxidants. If you prefer a milder onion flavor, you can swap white onion for yellow onion or even shallots.
- Yellow and Red Bell Pepper: These vibrant bell peppers not only add a pop of color but also a hint of sweetness to the dish. They’re rich in vitamins A and C, as well as antioxidants, making them a nutritious addition to any meal. If you’re not a fan of bell peppers, you can swap them out for cherry tomatoes or sliced mushrooms for a different flavor profile.
- Paprika, Thyme, Garlic Powder, Salt: These seasonings are the secret to adding depth and flavor to the medley. Paprika adds a smoky richness, thyme brings a subtle earthiness, garlic powder adds a savory kick, and salt helps to enhance all the flavors. Feel free to customize the seasonings to suit your taste preferences or swap them out for your favorite herbs and spices.
- Olive Oil: Last but not least, olive oil helps to coat the ingredients evenly and adds a touch of richness to the dish. It also provides heart-healthy fats and antioxidants. If you prefer a different oil, you can swap olive oil for avocado oil or melted coconut oil.
How to Meal Prep Sausage and Veggies
- Preheat the oven to 400°F (200°C).
- Grab your chicken sausage and give it a good slice into rounds. Now, let’s dice up those veggies – zucchini, white onion, yellow bell pepper, and red bell pepper. Chop chop!
- Lay out a sheet pan and place your sausage rounds and diced veggies on it. Spread them out evenly so everyone gets their time to shine.
- Time to add some flavor! Sprinkle on the paprika, thyme, garlic powder, and salt. Let’s give this medley a little kick!
- Grab that olive oil and give everything a nice, even drizzle. This’ll help bring out all those delicious flavors in the oven.
- Pop that sheet pan into the preheated oven and let the magic happen. Bake for around 15-20 minutes, or until your veggies are tender and begging to be devoured.
Reference the recipe card below for detailed instructions.
Meal Prep Pairing Tips:
- Grain Options: Serve the medley over a bed of cooked quinoa, brown rice, or cauliflower rice for a wholesome and filling meal. The grains will soak up the flavorful juices from the sausage and veggies, adding an extra layer of deliciousness to each bite.
- Leafy Greens: Add a side of leafy greens, such as a simple mixed salad or sautéed spinach, to balance out the richness of the sausage and zucchini. A light vinaigrette dressing with lemon or balsamic vinegar can provide a refreshing contrast to the savory flavors of the medley.
- Creamy Dips: Whip up a creamy dip, such as tzatziki or hummus, to accompany the medley. The cool and tangy flavors of the dip will complement the warmth and spice of the sausage and veggies, creating a well-rounded and satisfying meal.
- Crusty Bread: Serve the medley alongside a slice of crusty bread or a warm dinner roll to sop up the delicious juices. You can also toast the bread and rub it with garlic for extra flavor. The contrast in textures between the crispy bread and tender medley will make each bite irresistible.
- Fresh Herbs: Garnish the medley with fresh herbs like parsley, cilantro, or basil to add a pop of color and freshness. The herbs will brighten up the dish and add a fragrant aroma that enhances the overall dining experience.
Frequently Asked Questions
Can I use fresh sausage instead of pre-cooked sausage?
While pre-cooked sausage is recommended for this recipe to save on cooking time, you can certainly use fresh sausage if preferred. Just make sure to cook it thoroughly before adding it to the sheet pan with the veggies.
Can I use different cooking methods instead of baking in the oven?
Absolutely! While baking in the oven is the recommended method for this recipe, you can also cook the medley on the stovetop in a large skillet or on the grill in a grill basket. Just make sure to adjust the cooking time and temperature accordingly.
Can I use frozen vegetables instead of fresh ones?
While fresh vegetables are recommended for the best texture and flavor, you can use frozen vegetables in a pinch. Just be aware that frozen vegetables may release more moisture during cooking, which could affect the overall texture of the dish. If using frozen vegetables, thaw them before adding them to the sheet pan and pat them dry with a paper towel to remove excess moisture.
Low Carb Sheet Pan Sausage and Zucchini Medley
Equipment
Ingredients
Instructions
Notes
Nutrition