Hawaiian Sausage Sheet Pan Dinner with Maple Glaze and Roasted Vegetables
Easy Hawaiian sausage sheet pan dinner with roasted vegetables and pineapple maple glaze. A flavorful, gut friendly meal packed with fiber.
👩🍳Why You’ll Love This Sheet Pan Hawaiian Sausage and Vegetables
When I first started this blog, I wasn’t very good at creating recipes yet. I just knew I wanted to get better, so I kept experimenting and trying new things in the kitchen. As a busy mom, I naturally leaned toward easy meals, especially anything that could be made on one pan. That’s exactly how this Hawaiian sausage sheet pan dinner came to life, and it’s still one of my favorite ways to make a simple, flavor packed meal.
Back then, I was really into cauliflower rice and I still love it, but I don’t restrict carbs the way I used to. These days, I reach for regular rice more often, especially day old rice. It develops more resistant starch as it cools, which makes it a great option for gut health and one of my favorite ways to serve this sheet pan sausage and vegetables recipe.
Lately, I’ve been focusing more on gut friendly meals, which for me means adding a variety of vegetables throughout the week. This Hawaiian sausage and veggies recipe makes that easy. You’ve got bell peppers, brussels sprouts and sweet potatoes all roasted together on one pan, creating a fiber rich, healthy sheet pan dinner that actually keeps you full.
Serve it over day old rice or cauliflower rice. Then everything gets coated in a pineapple maple glaze that brings that sweet and savory balance you expect from a pineapple sausage sheet pan meal. It’s an easy weeknight dinner that feels a little different but still comes together without overthinking it.
🛒 Ingredients for Hawaiian Sausage and Veggies
🥣 How to Make Sheet Pan Hawaiian Maple Sausage and Veggies
Toss your brussel sprouts and sweet potatoes with olive oil, salt, and pepper. Spread them on a parchment-lined sheet pan and bake at 400°F for 15 minutes. This gives your veggies a head start, so they get that perfect roasted texture. The sweet potatoes will get tender, and the brussel sprouts will become crispy and caramelized.
While the veggies roast, make the glaze. In a small saucepan, combine pineapple juice and pure maple syrup. Let it simmer over medium heat for about 10 minutes until it thickens slightly, turning into a sweet, sticky glaze.
Once the sweet potatoes and brussel sprouts have roasted for 15 minutes, add your smoked sausage and bell peppers to the pan. Pour half of the maple-pineapple glaze over everything and toss to coat the veggies and sausage.
Pop the sheet pan back in the oven and bake for another 15 minutes. Your veggies will be perfectly caramelized, and the sausages will be golden and juicy. Drizzle the rest of the glaze on top for extra flavor, and serve it up with cauliflower rice (or regular rice if you prefer). The blend of smoky sausage, roasted veggies, and sweet tropical glaze will have everyone asking for seconds!
Serving Suggestions
This is a complete meal so nothing to serve with it.
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Sheet Pan Hawaiian Maple Sausage And Veggies
Ingredients
- 1 chopped sweet potato (medium sized)
- 12 oz halved brussel sprouts (Ends trimmed)
- 2 tsp avocado oil
- ½ tsp salt
- ½ tsp pepper
- 2 cups chopped bell pepper
- 2 smoked sausages (cut into ½ inch slices)
- ½ cup pure maple syrup
- ½ cup pineapple juice
- ½ tsp red pepper flakes ((optional))
- 2 tbsp butter
- 3 cups cauliflower rice
- ¾ cup pineapple tidbits
Instructions
- Preheat oven to 400℉. Line a baking sheet with parchment paper and spray with cooking oil.
- Place 12 oz halved brussel sprouts cut side down on baking sheet along with 1 chopped sweet potato.
- Brush, or drizzle, with a light coating of 2 tsp avocado oil. Sprinkle with salt and pepper. Bake in the preheated oven for 15 minutes.
- Meanwhile in a small saucepan, add ½ cup pure maple syrup and ½ cup pineapple juice and if using, ½ tsp red pepper flakes. Bring to a boil and reduce by half.
- Remove the vegetables from the oven and add 2 cups chopped bell pepper and 2 smoked sausages to the pan. Drizzle with the pineapple syrup glaze and toss to coat. Bake for an additional 10-15 minutes or until the sausage is heated through and veggies are tender
- Meanwhile, in a small saucepan, melt 2 tbsp butter and add 3 cups cauliflower rice. Cook until rice is tender, about 4-5 minutes. Add ¾ cup pineapple tidbits and cook until heated through.
- Serve the sausage and vegetables over the pineapple cauliflower rice for a delightful meal
Substitutions
Storage
Nutrition
FAQs
Is this recipe good for gut health?
It can be a great option. You’ve got a variety of vegetables for fiber, plus resistant starch if you serve it with day old rice. That combination helps support gut bacteria without needing anything complicated.
Can I swap out the vegetables?
Definitely. This is one of those easy weeknight sheet pan meals where you can use what you have. Broccoli, zucchini, red onion or green beans all work well. Just try to keep similar sizes so everything cooks evenly.
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