We’ve all had those busy nights when we stand in the kitchen wondering what on earth to make for dinner, and the takeout menu starts looking mighty tempting!

That’s where these sheet pan and one pan dinners come in. They make getting a tasty meal on the table so much easier, with less fuss and fewer dishes to wash.

Even better, every recipe packs in at least 30g of protein per serving, so you can enjoy a filling meal without spending half the evening in the kitchen.

Ready to make dinner with less mess and more flavor? Let’s get started!

1. Caprese Chicken Bake

Who says an easy dinner can’t look like something you’d order at an Italian restaurant?

My Caprese chicken bake pairs juicy chicken breasts with sweet cherry tomatoes, creamy mozzarella, basil pesto, and a drizzle of balsamic for that classic combination of fresh, tangy, and cheesy flavors.

Per Serving:

• Calories: 445
• Fat: 18.9g
• Protein: 58.6g
• Carbs: 9.2g
• Fiber: 1.3g
• Sugar: 6.8g

2. Mediterranean Chicken Bake

Some dinners make you feel like you’re on vacation, even when you’re just eating at home.

This chicken bake brings a burst of sunny Mediterranean flavor to your dinner table, with juicy chicken, sweet roasted cherry tomatoes, salty Kalamata olives, red onion, and bell peppers, all seasoned with garlic and fragrant herbs.

A sprinkle of tangy feta and fresh parsley finishes everything off beautifully.

Per Serving:

• Calories: 555
• Fat: 35.8g
• Protein: 56.8g
• Carbs: 12.6g
• Fiber: 3.1g
• Sugar: 6.4g

3. Salsa Chicken Bake

Chicken breasts again? If your high protein dinners are starting to feel a little repetitive, this salsa chicken bake is a tasty way to shake things up.

Picture juicy chicken smothered in chunky salsa, mixed with sweet corn and black beans, then topped with melted cheese for a zesty, Tex-Mex-inspired meal. Best of all, it’s made in one pan, so you won’t face a mountain of dishes to wash.

Per Serving:

• Calories: 435
• Fat: 6.8g
• Protein: 52.4g
• Carbs: 41.6g
• Fiber: 10.8g
• Sugar: 8.6g

4. Chicken in Tomato and Coconut Sauce

This rich, velvety dish features seared chicken simmered in an exotic, fragrant tomato and coconut milk sauce, finished with a sprinkle of fresh basil.

It’s an unexpected combination that brings a little excitement to your midweek dinner routine.

Made in one pan and offering 55.5g of protein, it’s a winning dinner when you want to impress with minimal effort.

Per Serving:

• Calories: 619
• Fat: 37.4g
• Protein: 55.5g
• Carbs: 15.5g
• Fiber: 2.5g
• Sugar: 6g

5. One Pan Harissa Chicken with Sweet Potatoes

Ready to try something different from Greek, Asian, or Mexican-inspired dishes? This one brings North African-inspired flavors to the table.

This dish features seared chicken breasts simmered in a smoky, spicy sauce made with harissa paste, tomato, garlic, and chicken broth. Sweet potatoes add natural sweetness, and lemon slices add a fresh, zesty finish.

Big on flavor, generous on protein, and easy enough to earn a regular spot on your dinner menu.

Per Serving:

• Calories: 428
• Fat: 10.8g
• Protein: 46.5g
• Carbs: 37.3g
• Fiber: 5.6g
• Sugar: 10.8g

6. Chicken Fajita Bake

My family loves fajitas, but I could do without all the time and effort it takes to make them! My easy fajita bake comes to the rescue, delivering all those classic Tex-Mex flavors in one pan.

It’s hard to resist these tender chicken breasts layered with red, yellow, and green bell peppers and sliced onion, then topped with mature cheddar and baked until the cheese is bubbly, golden, and gooey.

Per Serving:

• Calories: 560
• Fat: 27.9g
• Protein: 63.4g
• Carbs: 9.6g
• Fiber: 2.3g
• Sugar: 4.8g

7. Garlic Butter Salmon with Potatoes and Asparagus

Salmon always makes a weeknight dinner feel a bit special, and you don’t need any fancy cooking skills.

Using just one sheet pan, flaky salmon fillets roast alongside baby potatoes and asparagus, with a rich garlic butter sauce bringing everything together. It’s a fancy meal without the fuss, the pile of dishes, or hours spent in the kitchen.

Per Serving:

• Calories: 461
• Fat: 28g
• Protein: 30g
• Carbs: 19g
• Fiber: 3.4g
• Sugar: 2g

8. Pico de Gallo Chicken Bake

Ramp up your chicken dinner with delicious Mexican flavors all made in one pan.

Chicken breasts are seasoned with taco seasoning and lime juice, topped with a fresh homemade pico de gallo made from tomatoes, white onion, jalapeno, cilantro, and lime juice, then finished with shredded mozzarella.

This dish delivers an impressive 63.2g of protein per serving, making it a great choice for anyone looking to boost their daily protein intake.

Per Serving:

• Calories: 465
• Fat: 16.8g
• Protein: 63.2g
• Carbs: 8.4g
• Fiber: 1.7g
• Sugar: 4.3g

9. Creamy Tomato Chicken Skillet

My one skillet creamy tomato chicken recipe brings a little Italian restaurant magic into your home without the airfare!

Juicy, ripe tomatoes, Italian seasoning, Parmesan cheese, garlic, and heavy cream cook with tender chicken breasts to create a scrumptious meal. Serve with slices of crusty bread and glasses of chilled white wine.

Per Serving:

• Calories: 478
• Fat: 22g
• Protein: 56g
• Carbs: 12g
• Fiber: 3.2g
• Sugar: 6.2g

10. One-Pan Chicken Legs with Chickpeas and Quinoa

Sweet, savory, and full of warming spices like cinnamon, turmeric, and coriander, this one-pan chicken dinner is an easy way to bring something different to the family table.

Imagine tender chicken and earthy chickpeas on a bed of fluffy quinoa, topped with an enticing mix of sweet dried cranberries and tangy tomatoes.

It’s packed with 30g+ of protein and great for meal prep. Add it to your list of must-try recipes.

Per Serving:

• Calories: 932
• Fat: 46g
• Protein: 54g
• Carbs: 79g
• Fiber: 14g
• Sugar: 19g

11. One Pan Cheesy Jalapeno Chicken

Spicy, creamy, hot, and cheesy? Yes, please! My jalapeno chicken will fit the bill.

Grab a skillet, season the chicken breasts with cumin, paprika, chili powder, garlic powder, salt, and pepper, then add  shredded cheddar and cook everything on the stovetop. Finish with sliced jalapenos just before serving.

It’s a fun Tex-Mex twist on your usual chicken dinner, with plenty of flavor and hardly any washing up.

Per Serving:

• Calories: 521
• Fat: 31g
• Protein: 52g
• Carbs: 6.2g
• Fiber: 1g
• Sugar: 2.3g

12. Baked Caesar Chicken

Entertaining guests shouldn’t mean standing in the kitchen for hours while everyone else relaxes. This baked Caesar chicken lets you serve something special without the extra work.

Tender chicken breasts are coated in creamy Caesar dressing, topped with shredded Parmesan, and finished with buttery, crushed Caesar croutons for a golden, crunchy crust.

Serve with garlic bread and enjoy the compliments.

Per Serving:

• Calories: 471
• Fat: 25g
• Protein: 51g
• Carbs: 6.6g
• Fiber: 0.5g
• Sugar: 1.1g

13. Chicken Mozzarella Bake

Bring Italian-inspired comfort into your home with this fab dish offering tender chicken breasts, a garlicky tomato sauce, red onion, oregano, and Italian herbs, all topped with melty shredded mozzarella.

A little trick makes this bake look as good as it tastes: the chicken breasts are scored with shallow cuts

so the seasonings can infuse the meat.

It’s high in protein and requires minimal prep time. That’s a win on busy weeknights.

Per Serving:

• Calories: 395
• Fat: 18g
• Protein: 50g
• Carbs: 6.2g
• Fiber: 1.3g
• Sugar: 2.1g

14. Sheet Pan Chicken with Sweet Potatoes, Apples and Brussels Sprouts

With naturally sweet caramelized vegetables and succulent chicken, this sheet pan dinner is packed with flavor and nutrition. Best of all, the kids might just eat their Brussels sprouts without complaining.

You can prep this sheet pan meal in just 15 minutes, and with only one pan to wash, you’ll have more time to put your feet up after dinner.

Per Serving:

• Calories: 471
• Fat: 16g
• Protein: 48g
• Carbs: 37g
• Fiber: 8.4g
• Sugar: 16g

15. Creamy Baked Chicken

I can’t resist the warming comfort of a creamy baked chicken, and this is a recipe I make again and again.

It’s a delicious dish, made in one pan, delivering tender chicken breasts in a creamy sauce of garlic, Parmesan, sun-dried tomatoes, and spinach.

Serve it with garlic mashed potatoes and a side of crusty bread to mop up every last drop of that mouth-watering, rich sauce.

Per Serving:

• Calories: 462
• Fat: 27g
• Protein: 47g
• Carbs: 7.7g
• Fiber: 1.5g
• Sugar: 3.3g

16. Sheet Pan Chicken and Cauliflower

Cauliflower deserves a little more excitement than being steamed and forgotten!

Here, it gets a flavor makeover alongside juicy chicken thighs coated in a fragrant blend of turmeric, paprika, cumin, cinnamon, ginger, and garlic.

Everything roasts together until the chicken is golden and the cauliflower is tender, with fresh parsley, dill, and sliced red onion adding a bright finish.

Per Serving:

• Calories: 583
• Fat: 39g
• Protein: 47g
• Carbs: 14g
• Fiber: 4.7g
• Sugar: 4.1g

17. Sweet Chilli Chicken Sheet Pan Dinner

Keeping to a high protein meal plan does not mean giving up flavor.

Tempt your taste buds with chicken breast cubes baked with broccoli and bell peppers, then coated in a sticky sauce made with sweet chili, lime juice, garlic, ginger, and sesame oil.

It delivers 30g+ of protein per serving and comes together in just 30 minutes.

Per Serving:

• Calories: 483
• Fat: 15g
• Protein: 65g
• Carbs: 21g
• Fiber: 4.2g
• Sugar: 9.6g

18. One Pan Balsamic Chicken

Sweet, tangy, colorful, and full of character. Banish the midweek blues with this high protein chicken dinner that brings a little Italian-inspired flair to your table.

Think tender chicken breasts infused with a rich balsamic and honey marinade, topped with fresh mozzarella, juicy grape tomatoes, and fragrant basil. The combination of sweet and savory flavors makes every bite a treat.

Per Serving:

• Calories: 608
• Fat: 30g
• Protein: 63g
• Carbs: 19g
• Fiber: 1.5g
• Sugar: 14g

19. Baked Herb Chicken Breasts with Couscous

Tired of chicken and rice? Couscous offers a great alternative.

This meal-prep favorite combines tender chicken with fluffy couscous, zucchini, bell peppers, and red onion, all seasoned with fragrant herbs and olive oil for a fresh, Mediterranean-inspired meal.

Make a batch ahead of time and divide it into containers for easy dinners throughout the week.

Per Serving:

• Calories: 633
• Fat: 17g
• Protein: 61g
• Carbs: 56g
• Fiber: 7.5g
• Sugar: 9.7g

20. Salsa Fresca Chicken Bake

Next up, a taste explosion that everyone will LUV! Zingy salsa fresca, seasoned chicken, and gooey cheese beat Mexican takeout any day.

This easy one-pan bake layers seasoned chicken breasts with fresh tomatoes, white onion, jalapeno, cilantro, and lime juice, then finishes with a generous topping of melted mozzarella.

Serve it with warm tortillas for a Mexican feast.

Per Serving:

• Calories: 377
• Fat: 11g
• Protein: 58g
• Carbs: 10g
• Fiber: 2.2g
• Sugar: 4g

21. Baked Pesto Mozzarella Chicken

This dish combines just three main ingredients: chicken, pesto, and mozzarella, and that’s it.

Cooking could not get easier than this. Bake it in one pan and serve an elegant dinner that’s packed with cheesy, savory, earthy, garlicky flavors.

For a vegetarian option, switch the chicken for eggplant or portobello mushrooms – it’s just as delicious.

Per Serving:

• Calories: 549
• Fat: 31g
• Protein: 57g
• Carbs: 9.1g
• Fiber: 2.2g
• Sugar: 3.7g