Sheet pan chicken sausage, veggies, and potatoes

Have a busy schedule at night and need to get dinner prepared quickly? Sheet pan meals are quick, easy, and nutritious!

🕒 Total Time: 35–40 minutes

Serves: 2–3

✅ Ingredients:

3–4 chicken sausages, sliced into 1-inch pieces (any flavor you like)

1 bell pepper, chopped

1 zucchini, sliced 1 cup broccoli, chopped

1 red onion, cut into wedges

1 ½ cups baby potatoes, halved

2–3 tbsp olive oil

1 tsp garlic powder (or Italian seasoning)

Salt & pepper to taste

🔪 Instructions:

Preheat oven to 425°F (220°C). Line a sheet pan with parchment or foil.

Roast potatoes first:

Toss potatoes with 1 tbsp olive oil, salt, and pepper. Roast on the sheet pan for 15 minutes.

Add sausage & veggies:

In a bowl, toss sliced chicken sausage, bell pepper, broccoli, zucchini, and onion with remaining olive oil, garlic powder (or seasoning), and a bit more salt & pepper.

Add to pan:

After the potatoes have roasted for 15 minutes, add the sausage and veggies to the pan. Toss everything gently to combine.

Bake for another 20 minutes, or until veggies are tender and sausage is browned.

Serve hot — great on its own or with a little mustard, hot sauce, or a drizzle of balsamic glaze.

WHAT CAN INCREASING YOUR VEGETABLE INTAKE DO FOR YOU? Including several vegetables in your dinner meals has a wide range of benefits—both for your health and your palate. Here are some strong reasons to make veggies a staple part of your evening meals:

🌱 Health Benefits

1. Nutrient Density Vegetables are packed with vitamins, minerals, antioxidants, and fiber—all while being low in calories.

2. Improved Digestion The fiber in vegetables supports healthy digestion, helps prevent constipation, and feeds beneficial gut bacteria.

3. Blood Sugar Regulation Non-starchy veggies help slow the absorption of sugars and improve insulin sensitivity.

4. Heart Health Many vegetables are high in potassium, which helps regulate blood pressure, and contain antioxidants that support cardiovascular health.

5. Weight Management Veggies are filling and low in calories, making them a smart choice for portion control and satiety.
   

🥕 Dietary Variety & Balance

6. Broad Range of Nutrients Different vegetables contain different nutrients. Including a variety ensures more complete nutrition (e.g., vitamin A from carrots, vitamin K from leafy greens, folate from broccoli).

7. Plant Diversity = Gut Health Eating a wide range of plant foods supports a diverse and healthy gut microbiome.
   

🍽️ Flavor & Texture

8. Better Taste and Color A mix of vegetables can enhance the flavor, color, and appeal of your meal—making it more enjoyable to eat.

9. More Creative Cooking Options Using different veggies opens up possibilities for roasting, sautéing, grilling, blending into sauces, etc. Go make your plate more colorful! Yours in health, The Crystal Coast Wellness and Performance Family