There is something truly comforting and energizing about an Irresistibly Healthy Sheet Pan Chicken Sausage & Brussels Sprouts Recipe that brings flavorful ease right to your kitchen table. This dish masterfully balances the savory richness of chicken sausage with the earthy crunch of roasted Brussels sprouts, all coated in an aromatic mix of garlic and paprika. It’s a simple, satisfying way to enjoy a wholesome meal without fuss, perfect for weeknight dinners or meal prepping that doesn’t sacrifice flavor. Once you try this, it’s hard not to fall in love with how effortlessly delicious and healthy dinner can be.
Ingredients You’ll Need
Gathering a handful of simple ingredients is all it takes to create this vibrant dish. Each component plays a key role—whether it’s the juicy chicken sausage bringing protein-packed richness or the Brussels sprouts adding that slightly nutty, caramelized crunch that steals the show.
- 1 lb chicken sausage (sliced): Choose your favorite mild or spicy variety for maximum flavor.
- 1 lb Brussels sprouts (halved): Fresh and firm, halving these ensures perfect roasting and a tender bite.
- 2 tbsp olive oil (for drizzling): This healthy fat helps everything roast beautifully and adds a silky finish.
- 1 tsp garlic powder (or fresh minced garlic): Garlic adds a warm, savory depth that wakes up the palate.
- 1 tsp paprika (smoked paprika optional): A dash of this spice introduces subtle smokiness and color.
- Salt (to taste): Essential for bringing out the natural flavors in both sausage and sprouts.
- Black pepper (to taste): Adds just enough kick and complexity to the seasoning.
How to Make Irresistibly Healthy Sheet Pan Chicken Sausage & Brussels Sprouts Recipe
Step 1: Preheat the Oven
Set your oven to 400°F (200°C) to ensure it’s hot enough to roast the sausage and Brussels sprouts to that golden perfection. Preheating is crucial for achieving the ideal crispy edges on the veggies and a juicy, caramelized exterior on the sausage slices.
Step 2: Slice the Sausage
Cut your chicken sausage into bite-sized pieces. This allows each slice to roast evenly and soak up all the delicious spices and oils, making every bite flavorful.
Step 3: Prepare the Brussels Sprouts
Halve the Brussels sprouts to expose their tender insides to the roasting heat. This step helps them cook faster and develop that irresistible crispy outside with a soft center—truely the hallmark of a great sheet pan meal.
Step 4: Combine and Drizzle
Arrange the sausage slices and halved Brussels sprouts on a large baking sheet. Drizzle the olive oil evenly over them, which not only promotes roasting but also enhances the natural flavors, creating that delightful golden finish.
Step 5: Season with Garlic, Paprika, Salt, and Pepper
Sprinkle the garlic powder (or fresh minced garlic), paprika, salt, and black pepper evenly over the sausage and sprouts. Toss everything gently to coat each piece, so every bite bursts with bold, harmonious flavors.
Step 6: Roast Until Perfection
Place the baking sheet in the preheated oven, roasting for about 25 to 30 minutes. During this time, the Brussels sprouts become tender with caramelized edges, and the sausage warms through and crisps slightly. Keep an eye on them towards the end to prevent burning and ensure perfect doneness.
Step 7: Let It Rest Before Serving
Once out of the oven, allow the mix to rest for 5 minutes. This short pause lets the flavors meld together beautifully and helps retain moisture, making your serving experience even more delicious.
How to Serve Irresistibly Healthy Sheet Pan Chicken Sausage & Brussels Sprouts Recipe
Garnishes
Adding fresh garnishes like chopped parsley or a squeeze of lemon juice can brighten up this dish wonderfully. The herbs contrast the savory, smoky flavors with freshness, while lemon adds a subtle zing, lifting the entire meal to new heights.
Side Dishes
This recipe stands well on its own but pairs perfectly with a side of quinoa or brown rice for an added touch of wholesome fiber. A crisp green salad or light vinaigrette-dressed kale also complements the hearty sausage and roasted sprouts beautifully.
Creative Ways to Present
For a fun twist, serve the roasted sausage and Brussels sprouts over a creamy polenta or toss it with cooked pasta and a drizzle of balsamic glaze. You could even stuff it into whole grain pita pockets with a dollop of Greek yogurt for an irresistibly healthy wrap.
Make Ahead and Storage
Storing Leftovers
After enjoying your meal, let any leftovers cool completely, then store them in an airtight container in the refrigerator. They will keep well for up to three days, giving you quick, nutritious meals ready to reheat whenever you need.
Freezing
If you’d like to keep this dish for longer, it’s freezer-friendly too! Freeze in portioned containers or freezer bags for up to two months. Just thaw overnight in the fridge before reheating to maintain the best texture and flavor.
Reheating
Reheat leftovers in the oven at 350°F (175°C) for about 10-15 minutes or until warmed through for the crispiest results. Alternatively, a skillet on medium heat works well to restore some of the original roasted texture without sogginess.
FAQs
Can I use pork or beef sausage instead of chicken sausage?
Absolutely! While chicken sausage keeps this recipe light and healthy, pork or beef sausage varieties will work just as well and add a different depth of flavor, so feel free to experiment.
How do I keep the Brussels sprouts from getting mushy?
Halving the sprouts and roasting at a high temperature helps keep them crispy on the outside and tender within. Avoid overcrowding your baking sheet to ensure proper roasting and airflow for the best texture.
Is it necessary to toss the ingredients half-way through cooking?
You don’t have to, but gently tossing halfway through can promote even browning and prevent sticking. It’s a small step that makes a big difference in texture and flavor distribution.
Can I add other vegetables to this sheet pan recipe?
Yes! Feel free to add vegetables like carrots, sweet potatoes, or red onion. Just adjust the roasting time accordingly since some vegetables take longer to cook than Brussels sprouts.
What drinks pair well with this recipe?
This dish pairs beautifully with light white wines such as Sauvignon Blanc or a crisp lager beer. For non-alcoholic options, a sparkling water with lemon or fresh iced tea complements the flavors nicely without overpowering them.
Final Thoughts
There is nothing quite like the ease and flavor explosion of the Irresistibly Healthy Sheet Pan Chicken Sausage & Brussels Sprouts Recipe to turn an ordinary night into something special. It’s healthy, comforting, and full of vibrant tastes that make you feel good inside and out. I encourage you to grab these simple ingredients and take just 40 minutes from start to finish—you’ll be rewarded with a meal that’s as nourishing as it is delicious. Happy roasting!
Print
Irresistibly Healthy Sheet Pan Chicken Sausage & Brussels Sprouts Recipe
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Description
A quick and healthy sheet pan recipe featuring savory chicken sausage and crispy roasted Brussels sprouts, seasoned with garlic and paprika for a flavorful and easy weeknight dinner.
Ingredients
Protein
- 1 lb chicken sausage, sliced
Vegetables
- 1 lb Brussels sprouts, halved
Seasonings & Oils
- 2 tbsp olive oil
- 1 tsp garlic powder (or fresh minced garlic)
- 1 tsp paprika (smoked paprika optional)
- Salt, to taste
- Black pepper, to taste
Instructions
- Preheat Oven: Preheat the oven to 400°F (200°C) to ensure it is hot enough for roasting.
- Prepare Sausage: Slice the chicken sausage into bite-sized pieces for even cooking and easy eating.
- Prepare Brussels Sprouts: Halve the Brussels sprouts and spread them on a large baking sheet to allow for proper roasting.
- Add Oil: Drizzle olive oil evenly over the sausage slices and Brussels sprouts to help them roast nicely and develop a golden color.
- Season: Sprinkle garlic powder, paprika, salt, and black pepper over the mixture; then toss gently to evenly coat all the ingredients.
- Roast: Roast the mixture in the preheated oven for 25-30 minutes, until the Brussels sprouts are browned and slightly crispy on the edges and the sausage is heated through.
- Rest and Serve: Allow the roasted sausage and Brussels sprouts to rest on the baking sheet for 5 minutes to let the flavors meld before serving.
Notes
- Feel free to use smoked paprika for a deeper, smoky flavor.
- Fresh garlic can be used instead of garlic powder; just finely mince and toss with the vegetables.
- You can add other veggies like sliced bell peppers or carrots to make the dish heartier.
- For a spicier kick, sprinkle some crushed red pepper flakes before roasting.
- Use a rimmed baking sheet to prevent any juices from spilling in the oven.
