Fall Veggie Sheet Pan Dinner with Maple Mustard Sauce

This sheet pan dinner is basically autumn on a plate, and it tastes even better than those Instagram photos make it look.

The maple mustard sauce alone will have you licking the bowl clean – it’s tangy, sweet, and has just enough kick to wake up your taste buds.

Everything roasts together in perfect harmony while you sit back and pretend you’re a culinary genius, even though this recipe is practically foolproof.

The Brussels sprouts get crispy on the edges, the sweet potatoes turn golden and caramelized, and the chicken sausage develops this incredible depth of flavor.

Your kitchen will smell like a cozy fall restaurant, and your family will start hovering around asking “Is it ready yet?” approximately seventeen times.

This is the kind of dinner that makes weeknight cooking feel effortless while delivering weekend-worthy flavors that’ll have everyone asking for seconds.

Ingredients

For the Sheet Pan

• 12 oz Italian chicken sausage or sausage of choice, cut into 1/4 inch slices
• 2 cups Brussels sprouts, roughly chopped
• 1 medium sweet potato, diced
• 1 /2 red onion, sliced
• 1 /3 cup walnuts
• 2 tablespoons olive oil
• 1 /2 teaspoon kosher salt, plus more to taste
• 1 /2 teaspoon garlic powder
• 1 /4 teaspoon black pepper, plus more to taste
• Parmesan cheese to top, optional
• Steamed quinoa to serve

For the Maple Mustard Sauce

• 2 tablespoons olive oil
• 2 tablespoons Dijon mustard
• 2 tablespoons pure maple syrup
• 1 clove garlic, minced
• 1 /4 teaspoon red chili flakes
• 1 /4 teaspoon kosher salt
• 1 /4 teaspoon black pepper
• 1-2 tablespoons water, optional

Instructions

Preparation

1. 1 Preheat your oven to 425°F (220°C) and position the rack in the center. This high temperature is crucial for achieving those crispy, caramelized edges on your vegetables while ensuring the sausage cooks through completely.
2. 2 On a large sheet pan, combine the sliced chicken sausage, chopped Brussels sprouts, diced sweet potato, sliced red onion, and walnuts. The key to even cooking is cutting everything into similar-sized pieces – aim for 1-inch chunks for the vegetables.

Seasoning and Arranging

1. 3 Drizzle the 2 tablespoons olive oil over all ingredients, then sprinkle with 1/2 teaspoon kosher salt, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper. Use your hands or tongs to toss everything until evenly coated – this ensures every bite is perfectly seasoned.
2. 4 Spread the ingredients out as evenly as possible across the sheet pan, avoiding overcrowding. Overlapping pieces will steam rather than roast, preventing that coveted crispy texture. If your sheet pan looks too crowded, use two pans and rotate them halfway through cooking.

Roasting

1. 5 Bake for 25-30 minutes, checking at the 20-minute mark. The sweet potato should be tender when pierced with a fork, the Brussels sprouts should have crispy, golden edges, and the sausage should be browned and cooked through to an internal temperature of 160°F (71°C).

Making the Sauce

1. 6 While the sheet pan roasts, prepare the maple mustard sauce by whisking together olive oil, Dijon mustard, pure maple syrup, minced garlic, red chili flakes, salt, and pepper in a small bowl. If the sauce seems too thick, add 1-2 tablespoons water gradually until you reach your desired consistency.

Final Assembly

1. 7 Remove the sheet pan from the oven and let it rest for 2-3 minutes. Serve immediately over steamed quinoa with a generous drizzle of the maple mustard sauce and optional Parmesan cheese. The residual heat will slightly warm the sauce and melt any cheese you add.

Recommended Equipment and Kitchen Tools

Recommended Equipment and Kitchen Tools

These tools will make your sheet pan dinner experience smoother and more enjoyable, though they’re suggestions rather than absolute necessities.

Recommended Tools (for best results)

• Large sheet pan (18×13 inches) – provides ample space for proper roasting without overcrowding
• Instant-read thermometer – ensures your chicken sausage reaches the safe internal temperature of 160°F
• Sharp chef’s knife – makes quick work of chopping vegetables into uniform pieces for even cooking
• Large mixing bowls – perfect for tossing vegetables with oil and seasonings before transferring to the pan

Helpful Upgrades

• Parchment paper or silicone baking mat – prevents sticking and makes cleanup effortless
• Kitchen scale – ensures consistent results by weighing ingredients rather than relying on volume measurements
• Microplane grater – creates perfectly minced garlic for the sauce without the hassle of knife work
• Quality tongs – makes tossing and serving much easier than using forks or spoons

Nice-to-Have Options

• Cast iron sheet pan – retains heat exceptionally well for superior browning and caramelization
• Multiple sheet pans – allows you to spread ingredients more thinly for maximum crispiness
• Food processor – quickly chops Brussels sprouts to uniform size, saving prep time

Recipe Variations and Dietary Modifications

Protein Variations

• Turkey sausage → Use the same amount for a leaner option with similar cooking time
• Plant-based sausage → Reduce cooking time to 20-25 minutes as these cook faster
• Chickpeas → Use 1 1/2 cups cooked chickpeas for a vegetarian protein source
• Chicken thighs → Cut into chunks and increase cooking time to 35-40 minutes

Vegetable Swaps

• Butternut squash → Replace sweet potato with equal amount, cut into similar-sized cubes
• Cauliflower florets → Substitute for Brussels sprouts using the same quantity
• Bell peppers → Add color variation while maintaining similar cooking times
• Carrots → Cut into sticks for a sweeter root vegetable option

Dairy-Free Modifications

• Nutritional yeast → Replace Parmesan cheese with 2-3 tablespoons for umami flavor
• Dairy-free cheese → Use your favorite plant-based alternative for topping
• Extra herbs → Fresh thyme or rosemary compensates for missing cheese richness

Nut-Free Version

• Pumpkin seeds → Replace walnuts with equal amount for similar crunch
• Sunflower seeds → Another crunchy, nut-free alternative
• Extra vegetables → Simply omit nuts and add more Brussels sprouts or sweet potato

Flavor Variations

• Mediterranean style → Add olives, sun-dried tomatoes, and oregano
• Mexican-inspired → Include bell peppers, cumin, and serve with lime wedges
• Asian fusion → Toss with sesame oil and serve with sriracha-maple sauce

Nutritional Information and Health Benefits

Key Nutritional Highlights

This sheet pan dinner provides approximately 420 calories per serving when served over quinoa, with a balanced macronutrient profile of 22g protein, 28g carbohydrates, and 24g healthy fats. The combination of lean protein from chicken sausage and complex carbohydrates from sweet potatoes and quinoa creates a satisfying, energy-sustaining meal. Each serving delivers about 8g fiber, supporting digestive health and helping maintain stable blood sugar levels.

Health Benefits of Main Ingredients

Brussels sprouts are nutritional powerhouses, packed with vitamin K for bone health and vitamin C for immune function, while also providing sulfur compounds that support liver detoxification. Sweet potatoes contribute beta-carotene, which converts to vitamin A for eye health and immune support, plus potassium for heart health. The walnuts add omega-3 fatty acids that support brain function and reduce inflammation, while the olive oil provides monounsaturated fats that help with nutrient absorption and heart health.

Dietary Considerations

This recipe is naturally gluten-free when served with quinoa and contains tree nuts (walnuts). The chicken sausage provides complete protein with all essential amino acids, making this suitable for those following high-protein or Mediterranean-style eating patterns. The high fiber content and balanced macronutrients make it appropriate for diabetic meal planning when portion sizes are monitored.

Smart Swaps and Ingredient Substitutions

Common Substitutions:

• Italian chicken sausage → Turkey sausage, pork sausage, or plant-based sausage in equal amounts
• Brussels sprouts → Broccoli florets, cauliflower, or cabbage wedges with same cooking time
• Sweet potato → Butternut squash, regular potatoes, or parsnips cut to similar size
• Walnuts → Pecans, almonds, or pumpkin seeds for different flavor profiles

Budget-Friendly Swaps:

• Chicken sausage → Ground chicken seasoned with Italian herbs costs about half the price
• Walnuts → Sunflower seeds provide crunch at a fraction of the cost
• Pure maple syrup → Honey or brown sugar mixed with a touch of maple extract
• Fresh garlic → Garlic powder (use 1/8 teaspoon instead of 1 clove)

Pantry Emergency Substitutions:

• Dijon mustard → Yellow mustard plus a pinch of white wine vinegar
• Red onion → Yellow onion, shallots, or even green onions work well
• Kosher salt → Table salt (use about 3/4 the amount due to finer crystals)
• Red chili flakes → Pinch of cayenne pepper or hot sauce to taste

Pro Tips for Substitutions:

• When using frozen vegetables, thaw and pat dry completely to prevent excess moisture
• Root vegetables can be parboiled for 5 minutes before roasting if you prefer them extra tender
• Store leftover maple mustard sauce in the refrigerator for up to 1 week for future meals

Make It Diabetes-Friendly

Carb Reduction Strategies:

• Replace quinoa → Serve over cauliflower rice to reduce carbs from 28g to 12g per serving
• Reduce sweet potato → Use half the amount and add more Brussels sprouts or bell peppers
• Portion control → Serve 3/4 cup quinoa instead of 1 cup to save approximately 10g carbs

Sauce Modifications:

• Sugar-free maple syrup → Reduces carbs by approximately 8g per serving
• Add extra Dijon mustard → Increases flavor without adding carbohydrates
• Include more herbs → Fresh thyme or rosemary enhance taste without affecting blood sugar

Blood Sugar Management Tips:

• Pair with protein → The chicken sausage helps slow carbohydrate absorption
• Add healthy fats → Extra olive oil or avocado slices help moderate blood sugar response
• Fiber boost → Keep Brussels sprouts and add a side salad for additional fiber

Portion & Timing Tips:

• Recommended serving → 1/4 of the sheet pan contents with 1/2 cup quinoa
• Total estimated carbs → Approximately 20-25g per modified serving
• Best meal timing → Serve as lunch or early dinner when insulin sensitivity is typically higher

Total Carb Reduction: Modified version contains approximately 35% fewer carbs than original recipe

Perfect Pairing Suggestions

Beverage Pairings

A crisp Pinot Grigio or Sauvignon Blanc complements the maple mustard sauce beautifully, while a light Pinot Noir pairs wonderfully with the roasted vegetables and chicken sausage. For beer lovers, try a wheat beer or amber ale that won’t overpower the delicate fall flavors. Non-alcoholic options include sparkling apple cider, ginger tea, or lemon-infused sparkling water that cleanse the palate between bites.

Side Dish Recommendations

A simple arugula salad with lemon vinaigrette adds peppery freshness that cuts through the richness of the roasted vegetables. Crusty sourdough bread is perfect for soaking up any extra maple mustard sauce, while roasted acorn squash doubles down on fall flavors. For lighter options, try steamed green beans or a cucumber tomato salad that provide cooling contrast to the warm, caramelized vegetables.

Complete Meal Ideas

Start with a butternut squash soup appetizer to embrace the seasonal theme, then serve this sheet pan dinner as your main course. For dessert, apple crisp or pear tart continues the autumn celebration. When entertaining, this recipe works beautifully as part of a harvest-themed buffet alongside other roasted vegetables and grain salads.

Occasion Suggestions

This recipe shines at casual dinner parties, weeknight family meals, and meal prep sessions. It’s perfect for Thanksgiving sides when you want something different from traditional casseroles, and works wonderfully for outdoor fall gatherings since it travels well and tastes great at room temperature.

Pro Tips and Troubleshooting

Professional Techniques

Cut vegetables into uniform sizes – this isn’t just for aesthetics, it ensures everything finishes cooking at the same time. Pat Brussels sprouts completely dry after washing to achieve maximum crispiness, and don’t skip the step of spreading ingredients in a single layer. For extra flavor depth, let the seasoned vegetables sit for 10-15 minutes before roasting to allow the salt to draw out moisture.

Common Mistakes to Avoid

Overcrowding the pan is the biggest culprit behind soggy vegetables – use two pans if necessary. Don’t flip or stir too frequently; let ingredients develop proper browning before moving them. Avoid cutting sweet potatoes too large, as they’ll remain hard while other ingredients overcook. Never add the sauce before roasting, as the sugars will burn and turn bitter.

Storage and Reheating

Store leftovers in the refrigerator for up to 4 days in airtight containers. Reheat in a 400°F (200°C) oven for 8-10 minutes to restore crispiness – avoid microwaving, which makes everything soggy. The maple mustard sauce keeps separately for up to 1 week and actually improves in flavor as it sits.

Make-Ahead Strategies

Prep all vegetables up to 24 hours in advance and store covered in the refrigerator. The sauce can be made 3 days ahead and stored in the fridge. For meal prep, portion cooled ingredients into containers with quinoa and sauce on the side.

Recipe Scaling

Double the recipe easily using two sheet pans, but increase cooking time by 5-10 minutes. For half portions, use a smaller pan to maintain proper browning. When scaling the sauce, taste and adjust – you might need less salt or more maple syrup depending on your batch size.

This fall veggie sheet pan dinner proves that the best meals often come from the simplest techniques, delivering restaurant-quality flavors with minimal effort and maximum satisfaction.