⏱ 50 min totalOne Pan Italian Sausage and Veggies
Per 1 serving · 387 g · 17 ingredients
of a 2,000 cal day
- Protein18g13% of calories
- Carbs30g21% of calories
- Fat41g66% of calories
At a glance
One serving of One Pan Italian Sausage and Veggies (387 g) has 546 calories, with 18 g of protein, 30 g of carbohydrates and 41 g of fat. Most of its energy comes from fat (66% of calories). It is high in protein (35% DV), dietary fiber (23% DV) and Vitamin A (49% DV). Keep an eye on sodium and saturated fat, which provide 54% and 57% of the daily value.
High in
20%+ of the daily value
- Protein35%
- Dietary fiber23%
- Vitamin A49%
- Vitamin C161%
- Vitamin E26%
- Vitamin K72%
Good source of
10–19% of the daily value
- Choline14%
- Calcium18%
- Magnesium17%
Watch
20%+ of the daily value
- Sodium54%
- Saturated fat57%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ large Carrots
½ cup, diced Potato
½ cup, chopped Zucchini
½ medium Red bell pepper
½ cup chopped Broccoli
3 oz Smoked link sausage
⅛ tbsp, ground Basil
⅛ tbsp, ground Oregano
⅛ tbsp Parsley
⅛ tbsp Garlic powder
⅛ tsp Onion powder
⅛ tsp, ground Thyme- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
- 🥄⅛ tsp Salt
¹⁄₁₆ tsp Black pepper
¹⁄₁₆ cup Parmesan cheese
1 tbsp Olive oil
Directions
- 1
Preheat the oven to 400°F. Line a large sheet pan with parchment paper or foil.
- 2
Peel and thinly slice the carrots. Wash and chop the potatoes into small pieces. Halve the zucchini and cut into thick coins. Coarsely chop the broccoli. Remove stems and seeds from the peppers and chop into medium-sized pieces. Chop the sausage into thick coins.
- 3
Place all the veggies and sausage on the sheet pan.
- 4
In a small bowl, mix all the seasonings, salt, and pepper with the olive oil until well combined.
- 5
Pour the seasoning and oil mixture over the veggies and sausage, and toss thoroughly to coat.
- 6
Bake in the oven for 15 minutes. Remove, toss the veggies and sausage, and return to the oven for another 10-20 minutes or until veggies are crisp-tender.
- 7
Remove from oven and top with freshly grated Parmesan cheese.
Vitamins & minerals
Amounts for 1 serving (387 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 442 μg | 49% |
| Vitamin C | 145 mg | 161% |
| Vitamin D | 1 μg | 6% |
| Vitamin E | 4 mg | 26% |
| Vitamin K | 86 μg | 72% |
| Thiamine | 0.4 mg | 32% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 5 mg | 31% |
| Vitamin B6 | 1 mg | 63% |
| Folate (B9) | 97 μg | 24% |
| Vitamin B12 | 1 μg | 24% |
| Pantothenic acid | 1 mg | 29% |
| Choline | 76 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 183 mg | 18% |
| Iron | 3 mg | 43% |
| Potassium | 1,070 mg | 23% |
| Magnesium | 72 mg | 17% |
| Phosphorus | 286 mg | 41% |
| Zinc | 2 mg | 20% |
| Copper | 0.2 mg | 26% |
| Manganese | 1 mg | 25% |
| Selenium | 4 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 1,285 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 4,219 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0.2 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 12 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 21 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 0.5 g | — |
| Retinol | 24 μg | — |
| Serine | 0.3 g | — |
| Starch | 12 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 546 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 104minWalking (3.5 mph)
- 66minCycling (moderate)
- 45minRunning (6 mph)
- 77minSwimming laps
Common questions
How many calories are in One Pan Italian Sausage and Veggies?
One serving of One Pan Italian Sausage and Veggies (1 serving) has 546 calories, which works out to 141 calories per 100 g. That is about 27% of a 2,000-calorie day.
Are One Pan Italian Sausage and Veggies high in protein?
It provides a solid 18 g of protein per serving (35% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are One Pan Italian Sausage and Veggies keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 21% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in One Pan Italian Sausage and Veggies?
1233 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in One Pan Italian Sausage and Veggies?
7.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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