One-Pan Sausage, Peppers & Onions (Mediterranean Sheet-Pan)

This recipe transforms a traditional street-food staple into a lean, professional-grade nutritional powerhouse. By utilizing high-heat roasting, we induce the Maillard reaction—the chemical browning of amino acids and sugars—which caramelizes the peppers and onions, creating a deep, natural sweetness that eliminates the need for heavy sauces or excess sodium. Using uniform cuts ensures that the dense onions soften at the same rate as the lean protein browns, resulting in a cohesive, vibrant meal.

Recipe Details

• Prep Time: 10 Min
• Cook Time: 20 Min
• Total Time: 30 Min
• Yield: 4 Servings
• Calories: 310 kcal per serving

Ingredients:

The Protein & Produce

• 1 lb Italian Chicken or Turkey Sausage (Pre-cooked links are fastest)
• 3 Bell Peppers (Red, Yellow, and Green for color diversity)
• 1 large Red Onion, sliced into thick wedges
• 1 tbsp Extra Virgin Olive Oil

The Seasoning

• 1 tsp Dried Oregano
• 1/2 tsp Garlic Powder
• 1/4 tsp Salt & Black Pepper
• 1/4 tsp Red Pepper Flakes (Optional, for heat)

Finishing Touches

• 1 tbsp Fresh Parsley, chopped
• 1 tbsp Balsamic Glaze (Optional, for acidity)

Preparation Steps:

1. The Uniform Slice

1. Preheat your oven to 400°F (200°C).
2. Core the bell peppers and slice them into 1/2-inch strips. Cut the red onion into thick wedges. This professional-grade uniform slicing ensures that the vegetables hold their structure and don’t turn into mush before the sausages are heated through.

2. The Sheet-Pan Toss

3. Place the peppers, onions, and whole sausage links on a large parchment-lined baking sheet.
4. Drizzle with olive oil and sprinkle with oregano, garlic powder, salt, and pepper. Use your hands or tongs to toss everything together until the vegetables are glistening.

3. The High-Heat Roast

5. Spread the ingredients into a strict single layer. Pro Tip: Ensure the sausages are in direct contact with the pan or parchment to achieve brown sear marks.
6. Roast for 15–20 minutes, tossing the vegetables halfway through.
7. Safety Check: If using raw sausages, ensure the internal temperature reaches 165°F (74°C). If using pre-cooked, ensure they are piping hot throughout.

4. The Professional Finish

8. Remove the pan from the oven. For an extra layer of depth, drizzle the balsamic glaze over the hot vegetables. The residual heat will slightly thicken the glaze. Garnish with fresh parsley.

Expert Tips:

• The “Char” Factor: If your vegetables are tender but lack color, turn the broiler on for the final 2 minutes. This will create professional-looking charred edges on the peppers.
• Crowding Warning: Do not overcrowd the pan. If the vegetables are piled on top of each other, they will steam rather than roast, and you will lose that signature “one-pan” caramelized texture. Use two pans if necessary.