One Pan Sausage and Acorn Squash

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One Pan Sausage and Acorn Squash with bell peppers, onions, and Italian seasoning is a quick and easy 6 ingredient recipe that is cooked on just one sheet pan. Jump to Recipe

301 CALORIES 21g CARBS 14g FAT 19g PROTEIN
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This healthy sheet pan sausage with acorn squash, chicken sausage, bell peppers, and onions is quick and easy to toss together and cooks up on a single sheet pan. Perfect as a meal on its own or served with a nice green salad, brown rice, or some creamy polenta

Busy weeks call for sheet pan dinners and this new recipe with chicken sausage and acorn squash is on repeat in our house. First of all, it has the whole family eating acorn squash. Something about the crispy browned edges and melted Parmesan cheese has turned my normally squash averse family into fans of this tasty veggie. Secondly, it's all made on one single sheet pan. That's a weeknight dream since it means easy cleanup. Lastly, this meal is so versatile. Try it with different flavors of sausage, swap in some different veggies, add new spices, and there are endless meal options.

If I haven't fully convinced you to try this one pan sausage and squash recipe, I have one more tidbit that should push you over the edge. The leftovers! This recipe makes the best leftovers. Smush them into some bread to make a killer sausage sandwich or pack them with your favorite grain or greens for lunches. I have even thrown them in some store-bought tomato soup. So good. These roasted veggies and sausage keep well in the fridge and can be used in so many different ways. You'll want to make a double batch. 

Sheet pan sausage and vegetables with peppers, onions, and acorn squash on a sheet pan.

Key Ingredients For One Pan Sausage and Squash

  • Your favorite sausage links: One of the key flavor components in this recipe is the sausage. Choose a precooked or smoked chicken or turkey sausage (more on that below). I used a smoked andouille chicken sausage by almost any flavor will work. Then slice it into bite-sized pieces so that the sausage can add flavor to the veggies as they cook. This also means it's ready to eat as soon as it comes off the sheet pan.
  • Acorn squash: To make this meal as easy as possible, I used acorn squash since the skin is edible and it is an easy squash to prep. Delicata squash is another good option with edible skin. Other squash like butternut squash or kabocha squash would also work, just make sure to peel it first. If you are not a squad fan, swap in sweet potatoes.
  • Peppers and onions: It's hard to beat the combination of peppers, onions, and sausage. Choose any color bell pepper you like and also any variety of onion. I like the sweetness added by using a Vidalia or red onion, but a yellow or white onion works just as well.
  • Italian Seasoning: I love using Italian seasoning in dishes since it adds a lot of flavor without needing to reach for a bunch of different dried herbs and spices. Depending on the flavors in the sausage, you can swap in different spices. This would be delicious with Cajun seasoning, seasoned salt, or any variety of spice blends.  

What's the best sausage to use for sheet pan meals?

There are so many different sausage options in the grocery store it can be hard to know which one to choose. Here are some important things to keep in mind when choosing sausage for one pan meals.

  • Cooked or smoked sausage: Always opt for pre-cooked or smoked sausage options when making a one dish meal. Raw sausage can take quite a bit of time to cook and the veggies will overcook by the time the sausage is done.  Raw sausage also releases liquid as it cooks, which can steam the veggies instead of roast them. If you need to use raw sausage, always begin cooking it before adding the veggies. They will likely need 10-20 minutes of extra cooking time, depending on the sausage and size. Another option is slicing it into smaller pieces so it cooks more quickly and searing it in a pan before adding it to sheet pan. 
  • Flavors: There are so many flavor options and almost anything will work. Some of our favorites include spicy Italian sausage, chicken apple, sundried tomato, spinach and feta, or jalapeno. Choose a flavor your family will enjoy and then match the spices to that flavor if needed.
  • Turkey or chicken: To keep things light and healthy, choose chicken or turkey sausage for this meal. With that said, this will also work with beef or pork sausage, it just will likely have more fat and calories. 

What to serve with Sheet Pan Sausage and Acorn Squash

This meal can easily be served on its own since it has plenty of protein, veggies, and a lower carbohydrate starch with the acorn squash. However, you may want to add a side dish to round out the meal. Here are some ideas:

Storage and Leftovers

You can store any leftovers in an air-tight container in the fridge for up to 3 days. Use leftovers to make sandwiches, salads, grain bowls, frittatas, and morning scrambles. This recipe does not freeze well.

Sausage with acorn squash, onions, and bell peppers on a plate with brown rice.

Can you eat the skin of acorn squash?

Don’t bother peeling the squash before slicing and roasting it. Acorn squash skin is completely edible. Sometimes the skin is overly thick and hard to chew or just doesn’t taste right. You can easily peel off the skin after the squash has been roasted, if you desire. It's much easier to peel after roasting than before.

Is acorn squash healthy?

Acorn squash is a very healthy carbohydrate. It contains lots of vitamins and minerals such as vitamin C, potassium, magnesium and iron. It is also a great source of fiber and antioxidants.

More healthy sausage recipes

The Recipe
One pan sausage and acorn squash with bell peppers and onions on a plate with brown rice.

One Pan Sausage and Acorn Squash

PREP TIME: 10 Min
COOK TIME: 30 Min
TOTAL TIME: 40 Min
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Ingredients

US METRICS
  • 4 U lean chicken sausage links, sliced (I used andouille chicken sausage)
  • 1 U medium acorn squash
  • 1 U red bell pepper, diced
  • 1/2 U sweet onion, sliced
  • 2 tbsp olive oil
  • 2 tsp garlic powder
  • 1/4 cup Parmesan cheese (leave off for Whole30)
  • Salt and pepper to taste

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Instructions

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1

Preheat oven to 400°F. Line a large baking sheet with parchment paper.

2

Cut acorn squash in quarters. Scoop out and discard the seeds and membrane. Now slice each quarter into ½ inch-thick slices.

3

Add the sliced sausages, onion, bell pepper, and acorn squash to the sheet pan, keeping the acorn squash on one side of the pan in a single layer. Drizzle with olive oil and then sprinkle with garlic powder, Italian seasoning, salt, and pepper. Give everything a good toss using your hands or a spoon so everything is well coated. Sprinkle the squash with Parmesan cheese.

4

Roast in the oven for 25 - 30 minutes, until veggies are soft and starting to brown on edges. Season if needed and serve with freshly grated Parmesan cheese.

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Nutritional Facts
Serving Size: 1 sausage link and 1.25 cups veggies
Amount Per Serving
Calories 301
Calories from Fat 125
% Daily Value *
Total Fat 14g
22%
Saturated Fat 4g
21%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 70mg
23%
Sodium 603mg
26%
Total Carbohydrate 21g
7%
Dietary Fiber 3g
13%
Sugars 5g
Protein 19g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

One pan sausage and acorn squash on a sheet pan with bell peppers and onions.
† SmartPoints™ calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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