30-Minute Baked Chicken Sausage
One-packet baked dinner combining lean Italian chicken sausage with spiralized yellow squash, snap peas, and onion in a tomato-herb sauce. The foil-packet cooking method keeps everything moist while melding flavors. Light, protein-rich, and naturally lower in carbs. Perfect for weeknight dinners when you want something satisfying but not heavy. This version emphasizes lean sausage and vegetable-forward composition for health-conscious eaters.
Ingredients
- 14 oz yellow squash, spiralized or thinly peeledzucchini1:1vegetable
same cooking time
- 1 cup canned crushed tomatoes
- ½ tsp Italian seasoning
- ½ tsp garlic powder
- ½ tsp onion powder
- ⅛ tsp black pepper
- 1 cup sugar snap peasgreen beans or broccoli florets1:1vegetableFull guide →
- ½ cup onion, sliced
- 6 oz Italian-style chicken sausage, fully cooked, sliced into coins and halvedspicy chicken sausage or turkey sausage1:1protein
adjust seasoning to taste
- 1 tbsp Parmesan cheese, grated
Instructions
- 1
Preheat oven to 375 degrees F.
- 2
Spiralize yellow squash into noodle-like strands using a spiral slicer, or peel into thin strips and roughly chop for shorter pieces.
- 3
Combine crushed tomatoes with Italian seasoning, garlic powder, onion powder, and black pepper in a bowl.
- 4
Lay heavy-duty foil on a baking sheet and spray with nonstick spray.
- 5
Arrange squash noodles, snap peas, and onion in the center of the foil.
- 6
Top with sausage coins and evenly distribute tomato mixture over everything.
- 7
Sprinkle with Parmesan cheese.
- 8
Cover with a second piece of foil and fold and seal all four edges to create a sealed packet.
- 9
Bake for 20 minutes until vegetables are tender.
- 10
Carefully cut packet to release steam before fully opening.
- 11
Transfer contents to a bowl and stir to combine.
Tips
If you lack a spiral slicer, a vegetable peeler works well: rotate the squash after each strip to create long ribbons, then chop as desired.
Don't skip sealing the foil packet completely; trapped steam cooks vegetables evenly and concentrates flavors in 20 minutes.
Let the packet rest 1-2 minutes after removing from oven before cutting to avoid steam burns.
Good to Know
Refrigerate leftovers in an airtight container for up to 3 days. Do not freeze due to texture changes in spiralized squash.
Prep ingredients up to 8 hours ahead: spiralize squash, slice onion, halve sausage, and mix tomato sauce. Assemble and bake when ready to serve.
Serve directly from the packet or transfer to a bowl. Pairs with crusty bread, a side salad, or over rice if desired.
Common Mistakes
Do not skip sealing the foil packet completely to avoid dry vegetables and uneven cooking.
Avoid overcooking past 20 minutes to prevent mushy squash noodles.
Do not open the packet immediately after baking to avoid severe steam burns.
Substitutions
Dairy-Free Swaps
General Alternatives
adjust seasoning to taste
fresh may release more liquid
FAQ
Can I use fresh zucchini noodles instead of yellow squash?
Yes, zucchini works well as a one-to-one substitute. Both are summer squashes with similar cook times. Zucchini is slightly less sweet and more neutral in flavor.
What if I don't have a spiral slicer?
Use a vegetable peeler to create thin ribbons along the squash, rotating it after each pass. Chop the ribbons to your desired length. The result is similar texture-wise to spiralized noodles.
How long can I keep leftovers and can I freeze them?
Refrigerate for up to 3 days in an airtight container. Freezing is not recommended because spiralized squash becomes soft and watery upon thawing, losing its pasta-like texture.