Butternut Squash and Sausage Meal

This amazing Butternut Squash and Sausage Meal uses two time-saving products from Costco for an easy sheet pan dinner! And this extra-easy sheet pan meal with butternut squash and sausage has only 13 net carbs per serving!

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This easy and amazing Butternut Squash and Sausage Meal is a recipe that uses two of my favorite Costco convenience products in an easy sheet pan meal! And although Butternut Squash does have some carbs, I am using a lot of sausage in proportion to the squash to make this more carb-friendly. And everybody who loves butternut squash and sausage like I do is going to love this combination.

Are you a fan of sheet pan meals? I love them for the convenience and easy of making a whole meal or most of a meal all on the same pan. Just add an easy side dish if you’d like (maybe Air Fryer Asian Green Beans) and you have a perfect dinner!

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

• butternut squash cubes
• olive oil
• balsamic vinegar
• Dried Thyme (affiliate link)
• Dried Sage (affiliate link)
• Spike Seasoning (affiliate link), or other all-purpose seasoning blend
• salt and fresh-ground black pepper to taste
• pre-cooked sausage of your choice
• coarsely-grated Parmesan cheese (optional but good)

What sausage did I use?

I used Teton Waters Ranch Grass-Fed Beef Polish Sausage with only one carb per sausage for this Butternut Squash and Sausage Meal. In Utah I find this at Costco, but use any pre-cooked sausage you prefer if you don’t find this one.

Is the Butternut Squash and Sausage Meal low in carbs?

Butternut squash does have some carbs of course, but with a low-carb sausage like the one I used, this recipe has only 13 net carbs per serving!

Want more sheet pan meals that are low in carbs?

There’s a great collection of 40 Low-Carb and Keto Sheet Pan Meals on my blog. Or visit the category for Sheet Pan Meals if you want to see all the sheet pan meals on Kalyn’s Kitchen.

Still Hungry for Butternut Squash?

Check out 14 Favorite Butternut Squash Recipes to see more of my favorites! 

How to Make Butternut Squash and Sausage Meal:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. First, the two Costco favorites that inspired this recipe. Although I am a fan of cutting up my own butternut squash when I’m making it for a side dish, these pre-cut squash cubes are great for some recipes.
2. For the sausage I used grass-fed beef polish sausage, and I used six links of sausage to make six servings.
3. Preheat oven to 400F/200C and spray a large baking sheet with non-stick spray.
4. Whisk together olive oil, balsamic vinegar, dried thyme, dried sage, and Spike Seasoning.
5. Toss squash cubes with that mixture; then spread the squash out on the baking sheet, season with salt and pepper, and start to roast.
6. Barely trim ends of sausages and then cut on the diagonal into pieces that are one inch wide.
7. After squash cooks for 2o minutes, turn squash cubes over (or stir and spread out again if you don’t want to bother turning every one.)
8. Tuck sausage pieces between the pieces of squash, putting a flat side down for each piece of sausage. Roast 20 minutes more.
9. After 10 minutes remove sheet pan again and turn the sausage over. (This is probably optional but it gives the best browning.) Roast 10 minutes more.
10. Sprinkle with coarsely grated Parmesan cheese and put back into the oven for just a few minutes to help melt the cheese. (Optional, but the melted cheese is delicious!)
11. Serve hot. We ate this with spicy mustard to dip the sausage!

More Tasty Dinners with Sausage:

• Instant Pot Sausage and Kale Soup
• Sausage, Peppers, and Mushrooms Low-Carb Cheesy Bake
• Low-Carb Spicy Cauliflower Dirty Rice
• Sausage Stuffed Acorn Squash
• Pasta Salad with Sausage, Zucchini, Olives, and Peppers

Continue to Content

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Yield: 6 servings

Butternut Squash and Sausage Meal

Prep Time 5 minutes

Cook Time 42 minutes

Total Time 47 minutes

I use two favorite convenience products from Costco to make this Butternut Squash and Sausage Meal extra easy to get on the table! And every family that likes butternut squash is going to love this for an easy dinner.

Ingredients

• two-pound package butternut squash cubes
• 2 T olive oil
• 1 T balsamic vinegar
• 1 tsp. dried thyme
• 1/2 tsp. dried sage
• 1/2 tsp. Spike Seasoning (see notes)
• salt and fresh-ground black pepper to taste
• 6 links pre-cooked sausage (see notes)
• 1/3 cup coarsely-grated Parmesan cheese (optional but good)

Instructions

1. Preheat oven to 400F/200C and spray a large baking sheet with non-stick spray (or mist with olive oil).
2. Whisk together olive oil, balsamic vinegar, Dried Thyme (affiliate link), Dried Sage (affiliate link), and Spike Seasoning (affiliate link).
3. Put the squash cubes in a bowl and toss with olive-balsamic mixture
4. Spread the squash out on the baking sheet, season with salt and pepper, and start to roast.
5. Barely trim ends of six sausages and then cut on the diagonal into pieces that are about one inch wide.
6. After squash has cooked for 2o minutes, turn squash cubes over (or stir and spread out again if you don't want to bother turning every one.)
7. Tuck sausage pieces among the pieces of squash, putting a flat side down for each piece of sausage.
8. Roast 20 minutes more.
9. After 10 minutes remove sheet pan again and turn the sausage over. (This is probably optional but it gives the best browning.)
10. Roast 10 minutes more.
11. Sprinkle with 1/3 cup coarsely grated Parmesan cheese and put back into the oven for just a few minutes to help melt the cheese.
12. Serve hot. We ate this with spicy mustard to dip the sausage!

Notes

Spike Seasoning is optional but highly recommended. Use another all-purpose seasoning blend if you don't have Spike.

I used Teton Waters Ranch Grass-Fed Beef Polish Sausage which has one carb per sausage. Use any pre-cooked sausage you like the flavor of for this recipe.

Recipe created by Kalyn.

Nutrition Information

Yield

6

Serving Size

1
Amount Per Serving Calories 257Total Fat 18gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 11gCholesterol 30mgSodium 677mgCarbohydrates 18gFiber 5gSugar 4gProtein 8g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

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Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
If you make this meal with Butternut Squash and Sausage into six servings like I did, each serving has 13 net carbs. This easy sheet pan meal is a great dish for phase two or three of the original South Beach Diet. 

Find More Recipes Like This One:
Use Winter Squash Recipes to see all the recipes with Butternut Squash. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe
This very, very easy dinner with butternut squash and sausage was posted in 2020. It was inspired by a long-ago recipe for Roasted Winter Squash and Sausage with Herbs that has been removed from the blog. (You can see the printer-friendly version of that recipe if you’re curious or were a fan of the more labor-intensive and higher carb version.) The recipe was last updated with more information in 2024.

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