Sheet Pan Chicken Sausage Dinner
Sheet Pan Chicken Sausage Dinner delivers 21g protein and 421 calories per serving — a solid mid-range option for variety in your rotation. Quick-preps 4 servings on the stovetop when you want sausage-based flavor without higher-protein beef cuts. Pairs well with an egg-based breakfast prep to round out a full day's targets.
Ingredients
- •Chicken Sausage Links(340g)
- •Bell Pepper
- •Yellow Onion
- •Broccoli
- •Sweet Potato, Baked, Flesh Only(227g)
Any sweet potato works. Medium = ~130g. Microwave 5-6 min to speed prep.
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 tsp salt ($0.06)
- •1/2 tsp black pepper ($0.04)
- •Garlic powder(3g)
- •Oregano, Dried(8g)
- •Parsley, Fresh(15g)
Instructions
- 1Preheat the oven to 425°F. On a cutting board, slice the chicken sausage into medallions on a diagonal. Chop the bell pepper into 1-inch chunks. Slice the onion into ½-inch slices. Cut the broccoli into small florets. Wash, peel, and dice the sweet potato into ¾-inch cubes.
- 2Add the sliced chicken sausage and chopped vegetables to a large bowl. Drizzle with olive oil and season with salt, black pepper, garlic powder, and dried oregano. Toss sausage and veggies well making sure all of the ingredients are evenly coated with oil and spices.
- 3Spread the chicken sausage and vegetables onto a parchment lined baking sheet in an even single layer.
- 4Place the baking sheet in the oven and roast for 15 minutes, then give the ingredients on the sheet pan a good stir. Place the baking sheet back in the oven and roast for another 15 minutes or until sausage and veggies are browned on the edges.
- 5Garnish with chopped parsley (optional), serve hot and enjoy!
Nutrition — Per Serving
421
calories
21g
protein
31g
fat
- Carbohydrates
- 15g
- Saturated fat
- 8.4g
- Sodium
- 770 mg
- Dietary fiber
- 2.9g
4 servings per batch · ~160g each
Macro data sourced from USDA FoodData Central
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How much protein does Sheet Pan Chicken Sausage Dinner have per serving?
Each serving provides 21g of protein and 421 calories with 31g fat and 15g carbs. The fat content is notably high relative to the protein, so plan macros accordingly.
How long does Sheet Pan Chicken Sausage Dinner take to prep?
Quick prep yields 4 servings per batch on the stovetop, delivering four complete meals from one cooking session. This works well as part of a balanced weekly meal prep rotation.
Is Sheet Pan Chicken Sausage Dinner good for muscle gain?
At 421 calories with 21g protein per serving, this recipe contributes to a muscle gain surplus when combined with higher-protein meals elsewhere in your day. The 31g fat supports hormonal function and caloric density for bulking phases.
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