Keto Sheet Pan Sausage & Veggies (Air Fryer Instructions too!)
With tasty smoked sausage and tender roasted vegetables, this Keto Sheet Pan Sausage and Veggies Recipe is easy to make and delicious. When you need a quick weeknight meal, this recipe can be baked in the oven or made in the air-fryer in less than 30 minutes. Plus, if you hate cleaning the kitchen like me, there are barely any dishes to wash!
Keto Sheet Pan Sausage and Veggies
If you love keto sheet pan meals, this recipe is for you! It is made with peppers, squash, broccoli, and onions making this dinner low in carbs but high in nutrients! You are missing out if you’ve never had a sheet pan meal before! They are an entire meal (usually dinner) spread out onto a pan or baking sheet. The meal will consist of protein and veggies seasoned well and roasted in the oven. The idea is that when your protein is cooked, your veggies will be perfectly tender. The result is an entirely cooked meal in one shot with one pan!
They are easy meals perfect for busy nights or when you’re short on time. Since my hubby and kids love smoked kielbasa-type sausage, I wanted to make a one-pan dinner that I knew everyone would enjoy and was healthy, so this one was a hit. A bonus about sheet pan meals is that clean-up is a breeze!
Sheet Pan Ingredients:
- Smoked sausage- I like using smoked sausage or kielbasa in my sheet pan meal. It is easy to slice up and so flavorful.
- Vegetables- I used veggies low in carbs for this keto sheet pan meal, like zucchini, bell peppers, broccoli, squash, and onions.
- Seasoning- Old Bay is the seasoning blend I chose for this meal. It reminds me of summer and is full of all kinds of spices.
Steps for making your keto sheet pan meal:
Step 1: Preheat your oven to 400 degrees F.
Step 2: Cover a sheet pan with parchment paper. Wash and dry your veggies and cut them all the same size in approx one-inch chunks. Combine all the veggies in a bowl. Then slice the sausage into one-inch circles.
Step 3: Add the sausage to the veggies, olive oil, and seasoning. Stir until the sausage and veggies are evenly coated and pour onto a large baking sheet in a single layer.
Air Fryer Bonus Instructions: Preheat your air fryer to 400 degrees. After the sausage and veggies are coated with olive oil, pour them into your air fryer basket. Depending on the air fryer size, you may need to divide the recipe into two batches to ensure that it air fries evenly.
Step 4: Bake for 8 minutes, then turn everything over and bake for another 8 minutes or until veggies reach the desired doneness. Serve warm!
Air Fryer Instructions: Air fry the sausage and veggies for approximately 8 minutes at 400 degrees. Remove the basket and toss, then air fry for another 8 min or until the veggies reach desired tenderness. If making in two batches, repeat the instructions for the second batch.
What is a sheet pan dinner?
A sheet pan dinner is a dinner that only needs one pan for the entire meal from start to finish. It makes preparing dinner and cleaning up extremely simple. Since all of the ingredients, in this case, the smoked sausage and vegetables, are cooked together, the flavors blend and create an extra flavorful meal.
I love how versatile sheet pan meals are, especially on the keto diet. You can choose a protein and add whatever vegetables you have in your freezer or fridge! The best part is experimenting with seasonings. Make it spicy if you want by adding cayenne pepper or jalapenos. Change the flavor by adding garlic cloves to infuse a roasted garlic flavor into your meal. You can also add Italian seasoning and fresh herbs for a different flavor. There are so many ways this recipe can be tweaked.
Sheet pan dinner variations:
Here are some keto-friendly veggies that would be great substitutions for this sheet pan meal:
- cauliflower
- red/yellow/green peppers
- mushrooms
- jalapenos
- garlic cloves
- asparagus
- brussels sprouts
- eggplant
- green beans
Tips for keto-friendly sheet pan meals
- Chopping your veggies: Sheet pan meals are great because you can quickly chop everything up in small chunks. With that said, you have to think about the cooking time of each ingredient on your sheet pan. Some vegetables can take longer to cook than others, so keep that in mind. If a particular vegetable requires a longer cook time, you may need to chop that veggie up smaller in size.
- Use parchment paper: Parchment paper is excellent for baking, especially if you want to crisp up your veggies nicely without sticking them! The bonus is that all the mess will be left on the paper, so clean up is super easy!
- High temperature! I roasted my veggies at 400 degrees F because I knew the veggies wouldn’t take long to cook. I also know that kielbasa is already pre-cooked, so I am looking for a nice char and color on my veggies, and a high temp will do this!
- Don’t overcrowd your pan! Try not to over-crowd your sheet pan. Doing this will prevent your veggies from browning and crisping up. They will end up steaming instead of roasting. If you need to make a double batch, use two separate sheet pans!
- Cleaning and drying your vegetables. To wash my veggies, I prefer to soak them in the sink in water with about 1/4 cup vinegar. Then, rinse well and lay them on a towel to dry. If you are in a hurry, you can pat them dry. It is essential to ensure they are nice and dry so that the oil can coat them for the spices to stick.
- Meal prepping: A simple way to meal prep this recipe is to cut everything on your meal prep day and then store it in an airtight container or freezer bag in the fridge until it’s time to cook everything.
Can I eat sausage on keto?
You CAN eat sausage on the keto diet; however, not all sausage is created equally. Some sausages might have more carbs than others, so I always check the labels and choose the sausage with the least amount of carbs. When possible, a nitrate-free version is ideal since it is healthier.
What Kind of Smoked Sausage Do I Use in This Recipe?
While you can use whatever sausage you prefer, I used Sam’s Choice All Natural Beef Smoked Sausage from Walmart. It has a great flavor and only 1g of carbs. You’ll want to check the carb count if you choose another sausage brand.
Other sausage variations:
While I use beef sausage in this one-pan sausage and veggies meal, you can use pork, turkey, or chicken sausage instead. Don’t forget about the other sausage varieties that add lots of flavors!
- andouille sausage
- bratwurst sausage
- Italian sausage (hot or sweet)
- chorizo sausage
How Long to Cook Sheet Pan Sausage and Veggies?
When you cook this sheet pan veggies and sausage recipe, you’ll bake at 400 degrees F for about 18 minutes. Make sure to turn the sausage and vegetables halfway through the cooking time, so everything cooks evenly. Also, all ovens bake differently, so be mindful that it could be ready before the suggested baking time.
Can I Cook this recipe in my air fryer?
Making this recipe in the air fryer is easy. You will want to set the air fryer to 400 degrees F and cook for 8 minutes. Shake the basket and air fry for eight more minutes or until veggies reach desired tenderness. Depending on the size of your air fryer, you may need to cook it in two batches.
More Smoked Sausage Recipes:
- Smoked Sausage & Cabbage
- Keto Sausage Platter with Cheese and Pickles
- Broccoli and Smoked Sausage Casserole
- Baked Italian Sausage Parm
If you are looking for more sheet pan recipes, you will also like:
- Oven-Baked Pork Chops & Broccoli One Pan Meal
- Easy Keto Baked Chicken Fajita
- Keto Sheet Pan Hibachi Beef & Vegetables
Keto Sheet Pan Sausage and Veggies
Ingredients
- 1/2 onion
- 1 small squash
- 1 small zucchini
- 6 oz broccoli florets (approx 2 cups)
- 1/2 red pepper
- 14 oz smoked sausage
- 2 tbsp olive oil
- 1 tbsp old bay seasoning
- 1/2 tsp garlic powder
- 1/4 tsp pepper
Instructions
Instructions for Baking in the Oven
- Preheat the oven to 400 degrees.
- Cover a sheet pan with parchment paper.
- Wash and dry veggies, then cut them all the same size into approx one-inch chunks. It’s important to cut them the same size, so they cook evenly.
- Combine all the veggies in a bowl.
- Slice the sausage into one-inch circles.
- Add the sausage to the veggies, then add olive oil and seasoning.
- Stir until the sausage and veggies are evenly coated.
- Pour onto the cookie sheet in a single layer.
- Bake for 8 minutes, then turn everything over and bake for another 8 minutes or until veggies reach the desired doneness.
- Enjoy.
Instructions for Air Fryer
- Preheat the air fryer to 400 degrees. Follow the steps above to prepare the veggies. After the sausage and veggies are coated with olive oil, pour them into your air fryer basket. Depending on the size of your air fryer, you may need to divide the recipe into two batches to ensure that it air fries evenly.
- Air fry the sausage and veggies for approx 8 min at 400 degrees. Remove the basket and toss, then air fry for another 8 min or until the veggies reach desired tenderness. If you are air-frying the sausage and veggies in two batches, repeat the instructions for the second batch.
Notes
- Chopping your veggies: Sheet pan meals are great because you can easily chop everything up in small chunks. With that said, you have to think about the cooking time of each ingredient on your sheet pan. Some vegetables can take longer to cook than others, so keep that in mind. If a certain vegetable requires a longer cook time, you may need to chop that veggie up smaller in size.
- Use parchment paper: Parchment paper is great for baking, especially if you want to crisp up your veggies nicely without sticking them! The bonus is that all the mess will be left on the paper, so cleanup is super easy!
- High temperature! I roasted my veggies at 400 degrees F because I knew the veggies wouldn't take long to cook. I also know that kielbasa is already pre-cooked, so I am looking for a nice char and color on my veggies, and a high temp will do this!
- Don't overcrowd your pan! Try not to over-crowd your sheet pan. Doing this will prevent your veggies from browning and crisping up. They will end up steaming instead of roasting. If you need to make a double batch, use two separate sheet pans!
- Cleaning and drying your vegetables. To wash veggies, I prefer to soak them in the sink in water with about 1/4 cup vinegar. Then, rinse well and lay them on a towel to dry. If you are in a hurry, you can pat them dry. It is important that they are dry so that the oil can coat them for the spices to stick.
- Meal prepping: A simple way to meal prep this recipe is to cut everything on your meal prep day and then store it in an airtight container or freezer bag in the fridge until it's time to cook everything.
Nutrition
I’d live to make this. But am I cooking the sausage before I mix with that vegetables?
Ty
You will cook it all together.
How big is a serving?
Hey Sonia, I divide the recipe evenly by 5.
What is the serving size?
This recipe is divided into 5 even servings per the recipe card. Hope you enjoy!
Great meal! I switched up the Veggies to yellow squash, zucchini, bell peppers and onions, kept the rest as is. Soooo good! Filling, too. This was one of my first meals on keto – still making it! Thanks!
So glad you enjoyed it! Thanks for leaving a comment and a rating.
I would love to make a batch to divide to take for lunch at work. Can you store divided portions in freezer or in the refrigerator without it becoming too mushy?
The veggies can be tricky to reheat. I would leave the veggies a little Al dente and maybe they will be a little more crisp when rewarming. We have a big family so there is very rarely any leftovers.