High-Protein Sheet-Pan Sausage and Peppers
Per serving (1 sausage with vegetables)
How I calculate this → Protein calculator →
5g of protein per 100 calories, more than 2 of the other 27 dinner recipes here.
One pan does the entire dinner here: sausage and vegetables roast together, so the peppers pick up rendered fat from the sausage as they cook. I nestle the sausages right into the vegetables rather than keeping them separate, which is most of what gives the peppers their flavor. A quick balsamic drizzle at the end cuts through the richness, though it's easy to skip if you'd rather keep this simpler.
Why you'll love this
- Real Italian sausage and roasted vegetables, one pan, minimal cleanup
- The balsamic drizzle cuts through the richness without extra work
- Low-carb: 12g carbs and 3g fiber per serving
Recipe
High-Protein Sheet-Pan Sausage and Peppers
Ingredients
Instructions
- Preheat the oven to 425°F. Line a large sheet pan with parchment paper.
- Toss the sliced bell peppers and onion with the olive oil, Italian seasoning, garlic powder, salt, and pepper directly on the pan.
- Nestle the sausage links among the vegetables.
- Roast for 25 to 30 minutes, turning the sausages and stirring the vegetables halfway through, until the sausages reach an internal temperature of 160°F and the peppers are softened with browned edges.
- Let the sausages rest for a few minutes, then slice if you'd like. Drizzle with balsamic vinegar before serving, if using.
Equipment
- Large sheet pan
Notes
- I nestle the sausages into the vegetables rather than roasting them on a separate pan. The rendered fat is most of where the peppers get their flavor.
- I don't slice the sausages before roasting. Whole links hold their juices better than pre-sliced pieces, which dry out faster at high heat.
Nutrition (per serving)
| Calories | 495 |
|---|---|
| Protein | 24g |
| Carbs | 12g |
| Fat | 39g |
| Fiber | 3g |
Where these numbers come from
I calculate every figure above from USDA FoodData Central, ingredient by ingredient, then divide by the servings the recipe makes. Each FDC number links to the exact USDA entry I used. How I calculate nutrition
- Italian sausage: FDC #174586 (Sausage, Italian, pork, mild, cooked, pan-fried). 5 links = 1.25 lb raw (567g); FDC lists 1 raw link at 101g (#171631) and 1 cooked link at 87g, an 86% yield, so 567g raw = 488g cooked.
- Bell peppers: FDC #170108 (Peppers, sweet, red, raw), 3 medium = 357g (FDC: 1 medium = 119g); other colors are similar.
- Red onion: FDC #170000 (Onions, raw), 1 large = 150g.
- Olive oil: FDC #171413, 2 tbsp = 27g.
- Italian seasoning: approximated with FDC #171328 (Spices, oregano, dried), 1 tsp = 1g. Garlic powder: FDC #171325, 1/2 tsp = 1.55g.
- Balsamic vinegar optional, not counted (2 tbsp adds about 7 kcal and 2g carbs per serving). Batch totals: 95.3g protein, 1,980 kcal, 157.1g fat, 46.4g carb, 10.6g fiber; divided by 4.
Storage
Refrigerate leftovers in an airtight container for up to 4 days. Reheat in the oven or a skillet rather than the microwave to keep the vegetables from turning mushy.
FAQ
Can I use a different type of sausage?
Yes. Chicken or turkey sausage both work the same way, though they’re leaner, so the protein and fat numbers will come out different than with pork. Adjust the roast time down slightly for thinner links.
Do I need to slice the sausage before roasting?
No. Whole links hold their juices better than pre-sliced pieces. Slice them after resting if you’d rather serve smaller pieces mixed in with the vegetables.
Can I add more vegetables to the pan?
Yes. Zucchini or mushrooms both work well, just watch the cook time since they release more water than peppers and onions and can make the pan steam instead of roast if it gets too crowded.
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