Keto Sheet-Pan Tuscan Sausage & Roasted Vegetables
This vibrant and flavorful keto sheet-pan meal brings together savory Italian sausage with a delightful mix of roasted bell peppers, mushrooms, and nutrient-rich kale. Seasoned with aromatic garlic and Italian herbs, it’s an easy-to-prepare, satisfying dish perfect for any night of the week, offering a delicious low-carb and diabetic-friendly option.
Ingredients
- Italian Sausage: 12 oz approx. 3 links, hot or sweet pork Italian sausage
- Red Bell Pepper: 1 small approx. 100g, cored, seeded, and sliced into 1/3-inch strips
- Fresh Mushrooms: 3 oz approx. 85g cremini or button mushrooms, quartered or halved if small
- Green Kale: Approx. 2 1/4 cups approx. 140g coarsely chopped, thickest stems removed and discarded
- Extra Virgin Olive Oil: 2 1/4 tablespoons total divided
- Garlic Powder: 1/2 teaspoon
- Dried Italian Seasoning: 1/2 teaspoon
- Sea Salt: 1/2 teaspoon total divided (3/8 teaspoon and 1/8 teaspoon)
- Freshly Ground Black Pepper: 1/8 teaspoon
Instructions
- Preheat and Prep: Adjust your oven rack to the middle position and preheat to 390°F (approximately 199°C). Line a large, rimmed baking sheet with parchment paper for easier cleanup, if desired.
- Combine Sausage and Vegetables: On the baking sheet, place the Italian sausage links, sliced red bell pepper, and mushrooms.
- Season Generously: Drizzle the sausage and vegetables with 1 1/2 tablespoons of the extra virgin olive oil. Sprinkle evenly with 3/8 teaspoon sea salt, 1/8 teaspoon black pepper, 1/2 teaspoon garlic powder, and 1/2 teaspoon dried Italian seasoning. Toss everything gently on the tray to ensure an even coating. Spread into a single layer.
- First Roast: Transfer the baking sheet to the preheated oven. Roast for 30-35 minutes. About halfway through this roasting time (around the 15-17 minute mark), flip the sausages and stir the vegetables to promote even browning and cooking. The sausages should be nicely browned and cooked through (internal temperature of 160-165°F or 71-74°C), and the vegetables should be tender.
- Prepare the Kale: While the sausage and vegetables are roasting, place the chopped kale into a medium bowl. Add the remaining 3/4 tablespoon of extra virgin olive oil and the remaining 1/8 teaspoon of sea salt. Use your hands to gently massage the oil and salt into the kale leaves for about 30-60 seconds; this helps to tenderize them and enhance their flavor.
- Add Kale to Pan: Once the sausages and vegetables are cooked, carefully remove the hot baking sheet from the oven. Scatter the prepared kale evenly over the roasted items on the tray. Gently toss to combine with the other ingredients.
- Final Roast: Return the baking sheet to the oven. Continue to cook for an additional 5-7 minutes, or just until the kale has wilted to your preference and is slightly tender-crisp at the edges.
- Serve: Remove from the oven. Let it rest for a couple of minutes, then serve warm directly from the pan or portioned onto plates.
Notes
Precise Nutritional Information (per serving - 1/3 of recipe)
- Calories: 512 kcal
- Total Fat: 41.0 g
- Protein: 26.9 g
- Total Carbohydrates: 10.1 g
- Dietary Fiber: 2.8 g
- Net Carbohydrates (Total Carbohydrates - Fiber): 7.3 g
Disclaimer: Nutritional information is an estimate and can vary based on specific ingredient brands, precise measurements, and actual serving sizes.