One Pan Smoky Sausage & Veggie Tray

One Pan Smoky Sausage & Veggie Tray

Calories: 545

Protein: 33 g

Prep Time: 10 minutes Cook Time: 30 minutes

Serves: 4

Ingredients

  • Chicken sausage (pre-cooked, sliced into rounds): 680g / 24 oz / 4–5 links

  • Baby potatoes (halved): 700g / 24.7 oz / ~4 cups

  • Bell peppers (mixed, sliced): 300g / 10.6 oz / 3 medium

  • Red onion (wedges): 150g / 5.3 oz / 1 large

  • Cherry tomatoes: 200g / 7 oz / 1½ cups

  • Olive oil: 30g / 1 oz / 2 Tbsp

  • Garlic cloves (minced): 15g / 0.5 oz / 5 cloves

  • Smoked paprika: 5g / 1½ tsp

  • Ground cumin: 3g / ¾ tsp

  • Chili powder: 3g / ¾ tsp

  • Garlic powder: 2g / ½ tsp

  • Dried oregano: 2g / ½ tsp

  • Salt & pepper: to taste

  • Lemon juice: 20g / 0.7 oz / 1½ Tbsp

  • Fresh parsley (garnish): 10g / 0.35 oz / small handful

Directions

1. Preheat oven to 425°F / 220°C. Line a large sheet pan with parchment paper or foil.


2. Add baby potatoes to the pan, drizzle with half the olive oil, and season with half the spices. Toss to coat and spread in a single layer. Roast 15 minutes.


3. Remove pan from oven. Add sausage rounds, bell peppers, red onion, and cherry tomatoes. Drizzle remaining olive oil over everything, add garlic and remaining spices, and toss together directly on the pan.


4. Return to oven and roast a further 15 minutes until potatoes are golden, veggies are tender and slightly caramelised, and sausage edges are lightly crisped.


5. Squeeze lemon juice over the tray, scatter fresh parsley, and serve straight from the pan or divide into 4 containers.

  

Meal Prep Instructions

  • Batch Cook: This is the ultimate meal prep recipe — everything on one pan, minimal cleanup. Cool completely before portioning into 4 airtight containers.

  • Refrigerate (Option 1): Store up to 4 days. Reheat in the microwave 1½–2 minutes or spread back on a tray and reheat in the oven at 375°F / 190°C for 8–10 minutes to re-crisp the potatoes and sausage.

  • Freeze for Later (Option 2): Portion cooled tray into freezer-safe containers and freeze up to 2 months. Thaw overnight in the fridge and reheat in the oven for best texture.

🌱 Vegetarian Option — 

Swap chicken sausage for 600g (21 oz) extra-firm tofu, pressed and cubed. Toss tofu in the same spice blend with olive oil and roast alongside the vegetables from step 3 onwards — no staggered start needed. Add 1 can (240g) drained chickpeas in the last 10 minutes for extra protein and crunch.  

Macros: ~480 kcal | ~24g protein

LunchTameika Gentles