Baked Chicken Sausage & Veggie Tray – A Colorful, Kid-Approved Dinner!
A Simple, Nutritious Meal with Family-Friendly Flavors!
Busy parents, meet your new weeknight hero: a wholesome baked tray of juicy chicken sausage and roasted vegetables, made especially for little palates. This dish is light yet filling, with mild, savory flavors, vibrant colors, and soft textures that even picky eaters love. Imagine golden slices of chicken sausage nestled among sweet roasted bell peppers, soft carrots, baby potatoes, and zucchini—all drizzled with olive oil and a touch of honey for natural sweetness.
It’s the perfect meal for cozy family dinners, school lunch prep, or introducing new veggies in a low-pressure, delicious way. With minimal prep and only one pan, it’s as effortless as it is nutritious.
Hook: This oven-roasted chicken sausage tray comes together in under 30 minutes and makes veggies taste like a treat!
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Table of Contents
Key Info Box
- Prep Time: 10 minutes | Cook Time: 25 minutes
- Difficulty: Easy | Cost: $$ (moderate)
- Servings: 4 (child-sized portions)
Ingredients
Fresh, colorful, and nourishing:
For the tray bake:
- 4 chicken sausages (mild, no casing – preferably organic or low-sodium)
- 1 medium zucchini, halved and sliced
- 2 medium carrots, peeled and sliced into thin coins
- 1 cup baby potatoes, halved
- ½ red bell pepper, sliced into strips
- ½ yellow bell pepper, sliced into strips
- 1 tbsp olive oil (or avocado oil)
- 1 tsp mild honey (optional, for added sweetness)
- ½ tsp dried thyme or Italian herbs
- Salt & black pepper to taste
Optional for serving:
- Cooked rice, quinoa, or small pasta shapes
- Mild cheese cubes or a yogurt-based dipping sauce
Step-by-Step Instructions
- Preheat and prepare your tray:
Preheat your oven to 400°F (200°C) and line a baking tray with parchment paper. This makes cleanup easy and keeps everything from sticking. - Chop the vegetables:
Cut the zucchini into half-moons, slice carrots into thin coins, halve the baby potatoes, and slice the bell peppers into thin strips. Keeping everything similar in size helps them cook evenly. Pro tip: “Cut vegetables thinner for quicker roasting and a softer texture—great for toddlers or picky eaters!” - Slice the sausages:
Slice the chicken sausages into bite-sized rounds or small diagonal slices. If they’re fully cooked sausages (most are), they’ll brown and heat through beautifully in the oven. - Assemble the tray:
On your lined tray, spread out the vegetables and sausage slices in an even layer. Drizzle with olive oil and honey, then sprinkle thyme or dried herbs. Season with a pinch of salt and pepper (you can skip salt entirely for toddlers). - Roast to perfection:
Place the tray in the oven and roast for 25 minutes, flipping everything gently halfway through. The veggies should be soft and slightly caramelized, and the sausages lightly browned. Pro tip: “Roast on the top rack for a slight char—it enhances sweetness and adds texture!” - Serve and enjoy:
Serve warm on its own or with a side of fluffy rice, mini pasta shells, or whole grain toast fingers. Kids also love it with a little yogurt-based dip or mild cheese cubes for variety and fun.
Health Benefits
This baked chicken sausage and veggie tray is a balanced meal that supports healthy growth, digestion, and energy—without added sugars or heavy sauces.
Chicken sausage is a great source of lean protein, iron, and B vitamins, helping build strong muscles and support focus and energy. Look for versions with lower sodium and no nitrates for healthier choices, as recommended by Cleveland Clinic.
Carrots and bell peppers are rich in beta-carotene and vitamin C, essential for immune function and eye health. Zucchini and potatoes offer fiber, potassium, and slow-burning carbohydrates, giving kids lasting energy.
Drizzled in olive oil, the tray also includes healthy fats that help absorb fat-soluble vitamins and support brain development. You can learn more about healthy fats in children’s diets from Harvard’s Nutrition Source.
Variations & Swaps
- Add a fruity twist: Toss in apple slices or halved grapes for natural sweetness kids love.
- Try different proteins: Swap chicken sausage for turkey, tofu chunks, or mild fish fingers.
- Make it dairy-free: Skip cheese or use dairy-free dip if needed.
- Add fun shapes: Use mini cookie cutters to shape bell peppers or potatoes into stars or hearts.
- Include whole grains: Pair with couscous, brown rice, or small pasta to make it more filling.
Serving & Storage Tips
Best served warm, straight from the oven, when the veggies are tender and the sausage is juicy. But it also works beautifully for make-ahead meals:
- Meal prep tip: Store leftovers in airtight containers for up to 3 days in the fridge.
- Lunchbox-friendly: Pack cooled leftovers with some rice or a wrap for a nutritious school lunch.
- Freezing: Freeze in portions and reheat in the oven or microwave for a quick, healthy dinner.
Pro tip: “Add a drizzle of olive oil before reheating to keep everything moist and flavorful!”
FAQ
Can I use frozen vegetables?
Yes—but thaw and pat them dry first. They tend to release water, which may make the tray soggy.
What age is this recipe suitable for?
With softer cuts and milder seasoning, it’s perfect for kids 2 and up. For toddlers under 2, skip salt and slice everything small enough to avoid choking hazards.
What kind of chicken sausage is best?
Opt for low-sodium, nitrate-free, and mild-flavored varieties. If using raw sausage, cook them fully before slicing and baking.
Conclusion
This oven-baked chicken sausage and vegetable tray is a family favorite for good reason—it’s nourishing, colorful, and packed with gentle flavors that appeal to young taste buds. With just one pan and a few everyday ingredients, you can serve a balanced dinner that’s fun to eat and easy to love.
Whether it’s a school night or a weekend lunch, this recipe brings everyone to the table—smiling and satisfied.
