Easy Roasted Sausage & Veggies (Keto, Sheet Pan & Quick Dinner!)
Whip up a satisfying and flavorful meal with this Easy Roasted Sausage & Veggies! Hearty smoked sausage is combined with tender broccoli florets and riced cauliflower, all topped with gooey melted cheese and savory Everything Bagel seasoning, then roasted to perfection. This simple, low-carb, high-protein, and naturally gluten-free sheet pan meal is a delightful addition to your health journey!
Yields: 4-6 servings Prep time: 15 minutes Cook time: 15-20 minutes
Ingredients:
- 1-2 packages (13-14 ounces each) smoked Polish kielbasa, sliced into ½-inch thick rounds (KETO NOTE: Crucial to check for no added sugar or fillers)
- 2-3 tablespoons extra virgin olive oil, divided
- 1 large bag (12-16 ounces) fresh or frozen broccoli florets
- 1 large bag (12-16 ounces) fresh or frozen cauliflower rice
- 1-2 cups shredded cheese of your choice (e.g., cheddar, mozzarella, Colby Jack; freshly shredded recommended)
- 1-2 tablespoons Everything Bagel seasoning, or to taste
- Salt and black pepper, to taste (optional, as kielbasa and seasoning are salty)
Equipment:
- Large skillet (optional, for browning sausage)
- Large baking sheet(s)
- Aluminum foil (for lining baking sheet)
- Microwave-safe bowl (if microwaving veggies)
Instructions:
- Preheat Oven & Prep Sausage: Preheat your oven to 400°F (200°C). Line a large baking sheet with aluminum foil.
- In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the sliced kielbasa and brown for 5-7 minutes, turning occasionally, until lightly crisped. (Alternatively, you can skip browning and roast raw, but browning adds flavor).
- Spread the browned kielbasa evenly in a single layer on the prepared baking sheet.
- Prepare & Season Veggies: If using frozen, microwave the broccoli florets and cauliflower rice according to package instructions until just tender-crisp. If using fresh, simply add them directly to the baking sheet.
- In a separate bowl, or directly on the baking sheet alongside the sausage, toss the cooked (or raw, if fresh) broccoli florets and cauliflower rice with 1-2 tablespoons of olive oil, and a pinch of salt and black pepperif desired.
- Combine & Roast: Evenly spread the seasoned vegetables over and around the sausage on the baking sheet.
- Roast in the preheated oven for 10-15 minutes, or until the vegetables are tender and slightly caramelized.
- Add Cheese & Broil: Remove the baking sheet from the oven.
- Generously sprinkle the shredded cheese of your choice over the sausage and vegetables.
- Sprinkle the Everything Bagel seasoning over the cheese.
- Return to the oven and broil on low for 3-5 minutes, watching very closely, until the cheese is melted and bubbly and lightly golden brown.
- Serve & Enjoy! Carefully remove from the oven and serve immediately. Enjoy this easy and delicious roasted meal!
Tips for Success:
- Kielbasa Choice is KEY for Keto: Many smoked sausages, including kielbasa, contain added sugars (like corn syrup or dextrose). Always check the ingredient list for 0g added sugar or very low total carbs to ensure keto compliance.
- Don’t Overcook Veggies: Microwave broccoli and cauliflower until just tender-crisp, as they will continue to cook in the oven. For fresh veggies, ensure they’re spread thinly for even roasting.
- Single Layer: Spreading ingredients in a single layer on the baking sheet is crucial for roasting rather than steaming, leading to better texture. Use two baking sheets if needed.
- Broiler Watch: The broiler can brown quickly! Stay by the oven and pull the sheet pan out as soon as the cheese is melted and bubbly to your liking to prevent burning.
- Customization: Feel free to add other quick-cooking, keto-friendly vegetables like bell peppers, zucchini, or asparagus to the mix.
Recipe Analysis & Dietary Classification:
This Roasted Sausage & Veggies is a delicious addition to your health journey!
- High Protein: Yes, primarily from the kielbasa and cheese.
- Low-Carb: Yes, this recipe is very low-carb by using broccoli and cauliflower as the main vegetables.
- Keto: Yes, this recipe is keto-friendly, provided the smoked kielbasa is sugar-free/low-carb. All other ingredients are naturally keto-friendly.
- Gluten-Free: Yes, this recipe is naturally gluten-free.
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