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I spent a fair amount of time driving across the country and became well acquainted with Subway sandwiches along the way—they’re at practically every rest stop and gas station, and when you’re road-weary and hungry, a sausage sub with roasted peppers and onions is genuinely satisfying. Back home I rarely go, but that combination of flavors stuck with me.
This sheet pan version captures the same Italian sausage and roasted vegetable spirit, with a lemony herb vinaigrette that ties everything together in the oven. Cherry tomatoes, chickpeas, red onion, and bell pepper roast alongside the sausage links and come out caramelized and fragrant.
It’s a dinner for two that requires almost no active cooking—ten minutes of prep, thirty minutes in the oven, done. And unlike a Subway visit, you control exactly what goes in it. (Find more delicious WW Friendly Sheet Pan Meal here.)
Table of Contents
Why I Love This Recipe
- One pan, minimal cleanup — foil-lined sheet pan means almost nothing to wash
- 40 minutes start to finish — mostly hands-off oven time
- 247 calories and 5 WW Points per serving
- The lemony vinaigrette is the secret — it marinates the vegetables and becomes a light sauce as everything roasts
- Flexible on the sausage — chicken, turkey, or pork all work; use what you like
Ingredients and Substitutions
- Chicken or turkey sausage links — fully cooked links are what the recipe and timing are based on. If you’re using uncooked sausage links, add them to the pan 20 minutes before the vegetables so they have time to cook through before the vegetables are done. Pork sausage works well here too — just check the WW app for updated points with your specific brand.
- Garlic — 2 cloves, chopped. Fresh is worth it here since it goes straight into the vinaigrette.
- Lemon — juice and zest of one lemon. Both matter; the zest adds fragrance that the juice alone doesn’t provide.
- Wine vinegar — red or white both work. It adds a little acidity that balances the richness of the sausage.
- Olive oil — just 2 teaspoons, which is enough to coat the vegetables and carry the vinaigrette flavors.
- Dried oregano — the herb that makes this read as Italian rather than just roasted vegetables. A pinch of red pepper flakes is a good addition if you want heat.
- Cherry tomatoes — halved; they collapse and concentrate during roasting, adding sweetness and juiciness to the pan.
- Garbanzo beans (chickpeas) — ½-cup cooked, drained. They crisp up nicely in the oven and add protein and fiber. White beans or cannellini are good alternatives.
- Red onion — cut into chunks so it roasts rather than steams. Yellow onion works too.
- Red bell pepper — ½ of a large pepper, cut into 1-inch chunks. Any color bell pepper works. Zucchini or cauliflower florets can be added or substituted for a different vegetable profile.
- A note on salt: Sausages are already quite salty, as are garnishes like Parmesan and ketchup. Season with fresh black pepper generously but hold the salt on the pan itself.
Calories and WW Points
According to my calculations, each serving has 247 calories and 5 WW Points.
To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)
6 PointsPlus (Old plan)
How to Make Sheet Pan Italian Sausage Sub Meal, Step-by-Step
Step 1: Gather and prepare all ingredients.
Step 2: Heat the oven to 375F degrees.
Step 3: In a large bowl whisk together the garlic, lemon juice, zest, vinegar, olive oil and oregano.
Add the tomatoes, beans, onion and pepper and stir to coat with the vinaigrette.
Step 4: Place the veggies and sausage on a foil-lined pan and spray with nonstick cooking spray. Season the top generously with fresh pepper.
Step 5: Bake for 30 minutes, or until the mixture is slightly browned and bubbly.
Step 6: Divide the mixture between two plates and serve hot.
Tips for Success
- Don’t crowd the pan. Everything needs room to roast rather than steam—spread the vegetables in a single layer. A half sheet pan works well for this recipe.
- Use uncooked sausage? Add it first. Put uncooked links on the pan alone and roast for 20 minutes, then add the marinated vegetables and continue for the remaining 30 minutes.
- Toss the vegetables right before they go on the pan. The vinaigrette is the flavor base — make sure every piece is well coated before it goes on the foil.
- Want to serve it as a sub? A lightly toasted whole grain bun with the sausage and vegetables piled on top is excellent. A side of marinara for dipping takes it the rest of the way.
Serving Suggestions
Set out a small spread of toppings while the sheet pan is in the oven: mustard, ketchup, a small dish of marinara for dipping, shaved or grated Parmesan, and pepperoncini are all good. Red pepper flakes for anyone who wants heat.
A simple green salad alongside works well—the Italian Arugula Salad is a natural pairing. For dessert, 2-Ingredient Watermelon Lime Sorbet is light and refreshing after a savory roasted dinner.
Storing
Leftovers keep well in a covered container in the refrigerator for up to 3 days. Reheat in the oven at 350°F for 10 minutes to restore some of the roasted texture, or in the microwave (affiliate link) if speed is the priority.
For a quick next-day lunch, toss the leftovers with a few handfuls of chopped romaine or arugula for an instant warm deli salad. A few pepperoncini, a shaving of Parmesan, and a light drizzle of olive oil finish it nicely.
If you’ve made this Copycat Italian Sausage Sheet Pan Subway Meal, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.
Italian Sausage “Subway” Sheet Pan Supper for Two
Ingredients
- 2 garlic cloves, chopped
- Juice of 1 lemon, plus the zest
- 1 tablespoon wine vinegar
- 2 teaspoons olive oil
- 1/2 teaspoon dried oregano
- 1 cup cherry tomato halves
- 1/2 cup cooked garbanzo beans, drained
- 1/2 red onion, peeled and cut into chunks
- 1/2 large red bell pepper, seeded and cut into 1-inch chunks
- 2 fully cooked chicken or turkey sausage links
- Freshly ground black pepper
Instructions
- Heat the oven to 375F degrees.
- In a large bowl whisk together the garlic, lemon juice, zest, vinegar, olive oil and oregano.
- Add the tomatoes, beans, onion and pepper and stir to coat with the vinaigrette.
- Place the veggies and sausage on a foil-lined pan and spray with nonstick cooking spray. Season the top generously with fresh pepper.
- Bake for 30 minutes, or until the mixture is slightly browned and bubbly.
- Divide the mixture between two plates and serve hot.
Notes
(Must be logged into WW on a smartphone or tablet.) 6 PointsPlus (Old plan) Sausages usually have a lot of salt, as do garnishes like parmesan cheese and catsup, so avoid using salt to season the tray before baking. If the sausages get brown before the veggies are soft enough, use tongs to turn them over while the veggies finish cooking. If you do feel like an old-fashioned sub, then use light buns to serve the sausages on with the veggies on and around the plate. Divine!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Frequently Asked Questions
Can I use pork sausage instead of chicken or turkey?
Yes—any fully cooked sausage link works here. Pork Italian sausage gives a richer, more traditional flavor. Just check your specific brand in the WW app since points vary significantly between sausage types.
What if I only have uncooked sausage?
Add the uncooked links to the foil-lined pan and roast alone at 375°F for 20 minutes first, then add the marinated vegetables and continue roasting for the full 30 minutes. Total oven time will be about 50 minutes.
Can I add other vegetables?
Absolutely—zucchini, cauliflower florets, and mushrooms all roast well at this temperature in this time frame. Heartier vegetables like broccoli or carrots benefit from being cut small or given a head start. Keep the total volume of vegetables roughly the same so the pan doesn’t get crowded.
Can I swap the chickpeas for something else?
White beans or cannellini beans are the closest swap. If you’d rather skip beans entirely, add more bell pepper or mushrooms to fill the volume.
Similar to a dish my mom made growing up. She added potatoes, but I like this version with the beans instead.