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20 Sheet Pan Recipes That Are Great for Meal Prep

Sheet pan meals are the best because they’re often healthy, nutritious, and super easy to make. Check out multiple great sheet pan recipes that will last for a couple of days.

sheet pan recipes

Meal prepping, particularly over the weekend, is so good for you.

By meal prepping over the weekend, avoid the stress of what and how to make a delicious meal after a long day at work.

You also escape the temptation of eating too much takeout for those days when you’re just too tired to make dinner.

But, the one thing that is a turn-off about meal prep is all the pots and pans that you have to scrub, soak, and wash after you’re done meal prepping. Meal prepping is hard enough, and the last thing you want to do after meal prepping is clean up.

That’s where sheet pan recipes come in handy. These recipes are not only great for meal prepping, but they’re also great for skipping the dishes.

 So, read on and see how you can make some delicious meals and skip the clean-up. And talking about sheet pan recipes here are some budget-friendly non-stick pans that you can stock up on for these recipes.

Some of the other things you’ll want to have for meal prepping:

1. Sheet Pan Fajitas

Credit: ourbestbites.com

If you’re in the mood for fajitas, you’ve got to give this dish a try.

The veggies are roasted to perfection, and the chicken is tender and juicy.

For this dish, we’re using chicken thighs because they’re super flavourful and also harder to overcook than chicken breasts.

To give the veggies and chicken thighs extra flavor, we’re tossing them in a mix of seasonings including black pepper, smoked paprika, and oregano. And to add some tang, we’re adding some True Lime, which is basically crystallized lime.

Once your veggies and chicken thighs are done, place them in traditional organic tortillas. That’s if you don’t like making your own tortillas.

These chicken fajitas are high in protein! Check out more high protein meal prep ideas here.

Per Serving (calculated for a total of 4 servings):

  • Calories: 659
  • Fats: 48.7g
  • Protein: 42g
  • Carbs: 14.2g
  • Fiber: 3.3g
  • Sugar: 5.8g

Recipe

2. Maple Glazed Salmon, Sweet Potatoes, and Broccoli

Credit: theseasonedmom.com

Would you like a brain-boosting meal? If so, you’ve got to give this meal a try.

For dinner, we’re serving up maple glazed salmon with sweet potatoes and broccoli. Not only is the salmon tender, sweet, and savory, it’s also nutritious.

Salmon is one of the best sources of omega-3s. Omega-3s are not only good for your heart, but they’re also good for your brain as well.

To make the glaze for the salmon, simply whip together some salt, pepper, mustard, and organic Vermont maple syrup.

Per Serving:

  • Calories: 407
  • Fats: 16g
  • Protein: 31g
  • Carbs: 32g
  • Fiber: 4g
  • Sugar: 16g

Recipe

3. Mini Meat Loaf Sheet-Pan Meal

Credit: tasteofhome.com

Who doesn’t love meatloaf? But as much as everyone loves it, it really does need some veggies and potatoes to go with it.

As a result, you might end up with one pan for the meatloaf, one pan for roast potatoes, and a pot for steamed veggies. And, this makes meal prep even messier.

With this dish, we only use one sheet pan for the meatloaf, asparagus, and potatoes. How is this possible?

The trick is to make the meatloaf into mini meatloaves so they cook faster. You also want your potatoes diced so they cook faster as well.

If you’re a veggie lover like I am, you can add more asparagus to the pan. It might make sense to get an extra-large sheet. Here’s the one I recommend.

Per Serving:

  • Calories: 460
  • Fats: 19g
  • Protein: 29g
  • Carbs: 45g
  • Fiber: 3g
  • Sugar: 13g

Recipe

4. Cajun Shrimp and Sausage Vegetable Sheet Pan

Credit: therecipecritic.com

What’s even better than shrimp? Shrimp and sausage!

This shrimp dish is packed with color and flavor. Not only that, it takes only 20 minutes to cook from start to finish.

To make it, toss shrimp and your favorite sausage in a bowl, along with some zucchini, yellow squash, bell pepper, asparagus, salt, pepper, and olive oil. And don’t forget to add some Cajun seasoning- that’s where the Cajun flare comes from!

Then spread your veggies, shrimp, and sausage on your sheet pan and dinner will be ready in 15 – 20 minutes.

Per Serving:

  • Calories: 204
  • Fats: 9g
  • Protein: 24g
  • Carbs: 5g
  • Fiber: 2g
  • Sugar: 3g

Recipe

5. Crispy Cheddar Pork Chops

Credit: therecipecritic.com

Do you love pork chops? Then, you’ll be sure to love this pork chop recipe!

This, in my humble opinion, is a true one-pan dish as we’re making pork chops, roasted pork chops, and Brussels sprouts on one pan. This makes for a truly delicious and nutritious dish.

Now, let’s talk about the pork chops. These pork chops are crispy, savory, and cheesy and are a nice spin on your traditional pork chops.

To make them, simply dredge your pork chops in an egg-milk mixture. Then, dredge them in a panko mixture made of garlic powder, cheddar cheese, Italian seasoning, and panko breadcrumbs.

If you want to reduce the number of carbs in the meal, use almond flour or pork rinds instead of breadcrumbs. I usually recommend stacking up on almond flour here and pork rinds here.

Finally, place them on your sheet pan and bake for 15 minutes, before flipping them over, and baking for another 15 minutes.

Per Serving:

  • Calories: 591
  • Fats: 30g
  • Protein: 28g
  • Carbs: 55g
  • Fiber: 9g
  • Sugar: 6g

Recipe

6. Parmesan Roasted Cauliflower and Chicken

Credit: snixykitchen.com

Now, if you’re not a fan of chicken breasts or veggies for that matter, this dish may convert you.

This parmesan roasted cauliflower and chicken breast dish take only 10 minutes of prep time, then you let your oven do the rest of the work.

The chicken breasts turn out tender on the inside, yet crispy on the outside. This is because we’re using skin-on chicken breasts.

Leaving the skin on the chicken breasts not only adds flavor and keeps the breast moist on the inside, but it also makes cooking the chicken breasts easier.

And to make the roasted cauliflower extra flavourful, we’re tossing them in parmesan cheese, butter, lemon zest, salt, pepper, and avocado oil.

Plus, if you’re a big fan of roasted potatoes, feel free to whip them up using the same coatings that we’re using for the cauliflower.

Check this spicy curried chicken meal prep recipe if you love chicken meal prep.

Per Serving (calculated for a total of 4 servings):

  • Calories: 787
  • Fats: 39.6g
  • Protein: 51.7g
  • Carbs: 59.4g
  • Fiber: 4.6g
  • Sugar: 5.7g

Recipe

7. Easy Sheet Pan Pork Tenderloin Dinner

Credit: awickedwhisk.com

If you’re a fan of pork tenderloin, you’ll want to try this dish.

What I love most about this dish is that it’s a complete meal. We’re making pork tenderloin, baby potatoes, Brussels sprouts, and asparagus all on one pan.

This tenderloin is packed with flavor as it’s already been pre-marinated. For this recipe, we’re using these pre-marinated pork tenderloins.

Then to season the veggies, we’re keeping it extra simple. We’re using olive oil, lemon juice, and some salt.

Per Serving:

  • Calories: 306.6
  • Fats: 16.4
  • Protein: 26.5g
  • Carbs: 29.8g
  • Fiber: 6.5g
  • Sugar: 3.7g

Recipe

8. Crispy Parmesan Garlic Chicken

Credit: therecipecritic.com

Let’s face it, breading makes everything taste better, even your least favorite veggies! So, if you’re a big fan of breading like I am, you’ll want to give this dish a try.

It takes only 15 minutes of prep time and it’s a complete meal, making it perfect for the family. For this meal, we’re serving up breaded chicken, potatoes, and asparagus.

The breaded chicken comes out juicy on the inside and crunchy on the outside, and the veggies cooked to perfection.

To make the breaded chicken, dredge your chicken breasts in an egg and milk mixture. Then, dredge them in a panko mixture made of panko, garlic powder, parmesan cheese, and Italian seasoning like this.

Finally, place them on your sheet pan and bake for 15 minutes, before flipping them over, and baking for another 15 minutes.

Per Serving (out of 4 total):

  • Calories: 768
  • Fats: 30g
  • Protein: 75.75g
  • Carbs: 45.25g
  • Fiber: 4.5g
  • Sugar: 4g

Recipe

9. Sheet Pan Beef and Broccoli

Credit: eazypeazymealz.com

Now, if you’re getting tired of eating chicken, you’ll want to give this sheet pan beef and broccoli dish a try.

The beef is tender and savory, the broccoli is tender and crisp, and the sauce …delicious!

To make the sauce, simply whisk together some vegetable stock, red pepper flakes, soy sauce, brown sugar, hoisin sauce, and some oyster sauce.

And make sure you put some rice in the rice cooker! This sauce goes great over rice.

If you eat rice regularly and don’t have a rice cooker yet, you’re missing out! Get a good quality instant pot like this one here and you’ll be able to cook so much more than just rice in there.

Also, you could always just get a low budget but a sturdy rice cooker like this one here. It’ll both save you time and make your rice taste that much better.

Per Serving:

  • Calories: 324
  • Fats: 11g
  • Protein: 40g
  • Carbs: 13g
  • Fiber: 2g
  • Sugar: 5g

Recipe

10. Keto Sheet Pan Pizza

Credit: afamilyfeast.com

Now, I ‘m a big fan of the pizza- who isn’t? But, pizza is notoriously high in carbs, and carbs can make you drowsy.

So, having a keto sheet pan pizza like this can help satisfy your pizza cravings without having to take a nap right after.

This pizza is crunchy, cheesy, and delicious, just like your typical pizza, but with way fewer carbs.

To cut down on the carbs, we’re making the pizza crust out of sweet Italian sausage, cream cheese, eggs, cheese, and low carb coconut and almond flours.

Here is the coconut flour I usually go for. It’s unrefined so still has all the nutrients. Also, this is my favorite almond flour.

Then to add some freshness, we’re adding sautéed bell peppers, onions, baby spinach, and garlic.

Serve with a fresh garden salad, and tuck right in! Or any of these salads.

Per Serving:

  • Calories: 359
  • Fats: 16.6g
  • Protein: 29.1g
  • Carbs: 13.1g
  • Fiber: 4.3g
  • Sugar: 4.9g

Recipe

11. Sheet Pan Shrimp Boil

Credit: eazypeazymealz.com

Do you have a family of picky eaters? Then, you may want to give this sheet pan shrimp boil a try!

It features delicious ingredients like baby red and yellow potatoes, corn on the cob, sausage- and we can’t forget the shrimp. It’s so flavourful, has tons of variety, and only takes 15 minutes of prep time.

And we can’t forget the butter mixture! The butter mixture is divine; it’s made of butter, garlic, parsley, and some Old Bay seasoning, which simply amps up the flavor.

Per Serving:

  • Calories: 825
  • Fats: 46g
  • Protein: 52g
  • Carbs: 51g
  • Fiber: 6g
  • Sugar: 9g

Recipe

12. Orange Chicken Sheet Pan Dinner

Credit: lemonsandzest.com

Chicken is amazing, but after a while, it can get pretty boring. So, if you’re looking to change things up a bit, this recipe may be for you.

So, we’re serving up chicken Asian style with this orange chicken. It is juicy, sweet, and savory with just a hint of heat.

To make the orange sauce, combine your seasonings with some honey, orange juice, orange zest, and olive oil.

Broccoli adds some freshness to this dish, and we’re seasoning it with olive oil, garlic powder, cracked pepper, and sea salt.

Finally, to make it a meal, simply throw some rice in a rice cooker and dinners ready in 1, 2, 3.

Per Serving (calculated for a total of 4 servings):

  • Calories: 392
  • Fats: 12g
  • Protein: 42.1g
  • Carbs: 34.4g
  • Fiber: 4.1g
  • Sugar: 26.3g

Recipe

13. Honey Garlic Shrimp and Broccoli

Credit: peasandcrayons.com

Are you looking for a dish that is low in fat, but still delicious? If so, you’ll want to give this dish a try.

It contains only 3 grams of fat per serving and is bursting with flavor, thanks to the sauce. What’s more, the shrimp is succulent and the broccoli is delicious.

To make the honey garlic sauce, you’ll want to combine some garlic cloves, honey, low sodium sauce, and lemon juice. You’ll also need some ginger paste, sesame seeds, and sweet chili sauce.

And to finish it off, you’ll want to make some rice to mop up all that delicious sauce. You might also like this honey garlic chicken meal prep.

Per Serving:

  • Calories: 357
  • Fats: 3g
  • Protein: 50g
  • Carbs: 30g
  • Fiber: 2g
  • Sugar: 23g

Recipe

14. Honey Balsamic Chicken and Veggies

Credit: eatyourselfskinny.com

So, we’ve got you covered with another over the top chicken dish. It’s full of flavor, yet low in calories and fat- double points for that!

Now, this chicken is sweet, savory, and tangy due to the honey balsamic sauce, we’re using. To make the sauce, all you need is some honey, balsamic vinegar, garlic cloves, and some Dijon mustard.

And for freshness, we’re adding a mixture of bell peppers and onions. But feel free to sub in your favorite veggies.

Per Serving:

  • Calories: 208
  • Fats: 3.3g
  • Protein: 24.3g
  • Carbs: 20.1g
  • Fiber: 2.3g
  • Sugar: 14.3g

Recipe

15. Sheet Pan BBQ Tofu

Credit: pinchofyum.com

Are you vegan or just trying to incorporate more vegan meals? Well, this sheet pan barbecue tofu dish is for you.

Tofu is a great source of protein and can be an excellent source of calcium, depending on which type of tofu you buy.

Now, tofu on its own can be quite bland, but these tofu bites are anything but! They are sweet, savory, smoky, and pop-in-your-mouth goodness.

The secret to this tofu is in the coating. You simply coat it in spices, olive oil, corn starch, and brown sugar.

Add the tofu to a salad, and gobble it all up. If you happen to be vegetarian, you might like this spicy chickpea meal prep bowl.

Per Serving:

  • Calories: 174
  • Fats: 9.7g
  • Protein: 12.4g
  • Carbs: 12.7g
  • Fiber: 1.1g
  • Sugar: 7g

Recipe

16. Ginger Soy Glazed Salmon

Credit: eatyourselfskinny.com

If you’re a fan of salmon, you’re going to love this dish. It’s not any old salmon, it’s ginger soy-glazed salmon.

The salmon comes out tender and flaky, and it’s extra delicious thanks to the ginger soy glaze. The ginger soy glaze is pretty easy to make; combine some sweet chili sauce, honey, garlic, ginger, green onions, and some reduced-sodium soy sauce like this, and you’re good to go.

We’re also adding some green beans and carrots for some freshness. If you’re also a fan of potatoes, you can start those off first before adding the salmon and your other veggies.

Per Serving:

  • Calories: 391
  • Fats: 11.3g
  • Protein: 47.2g
  • Carbs: 24.9g
  • Fiber: 5g
  • Sugar: 13.4g

Recipe

17. Sheet Pan Garlic Ginger Chicken and Broccoli

Credit: pinchofyum.com

If you’re looking to add some more Asian-inspired chicken dishes to your menu, this one’s for you.

Now, Asian dishes can contain a lot of refined sugar due to the sauces, but this one doesn’t. This is because we’re using Medjool dates to add sweetness.

To make the garlic ginger sauce, you’ll need some low sodium soy sauce, water, white vinegar, and oil. You also need some fresh ginger, garlic cloves, and Medjool dates.

And for freshness, we’re adding red pepper and broccoli- you can’t go wrong with roasted veggies, right?

Per Serving:

  • Calories: 409
  • Fats: 17.7g
  • Protein: 34.1g
  • Carbs: 31.9g
  • Fiber: 5.8g
  • Sugar: 19.9g

Recipe

18. Sheet Pan Chicken Tinga Bowls

Credit: pinchofyum.com

Are you in the mood for Mexican? Then, you’ll want to try these chicken tinga bowls.

Chicken tinga is a Mexican take on shredded pork. But instead of pork, chicken is used.

This chicken is moist, saucy, and spicy. And the key to the flavor is … you guessed it, the sauce.

To make the tinga sauce (I just love that word “tinga”), you’ll need some olive oil, onions, garlic cloves, and dried oregano. You’ll also need some ground cumin, salt, oregano, and some crushed fire-roasted tomatoes.

Once your chicken has finished roasting, shred it, toss with the tinga sauce, and serve with these traditional flour organic tortillas.

Per Serving:

  • Calories: 356
  • Fats: 16.1g
  • Protein: 31.4g
  • Carbs: 16.3g
  • Fiber: 5.2g
  • Sugar: 8.8g

Recipe

19. Garlic Herb Chicken & Sweet Potato Meal Prep

Credit: cafedelites.com

If you’re looking to jazz up your traditional chicken and potatoes, this dish is for you.

Instead of white or yellow potatoes, we’re using sweet potatoes. Sweet potatoes are a nice alternative to white or yellow potatoes, plus, they’re rich in Vitamin A.

Broccoli, red pepper, and red onions add further freshness and color to this dish.

And let’s not forget about the chicken. This chicken is delicious and well-seasoned using a blend of garlic cloves, basil, parsley, and oregano.

Per Serving:

  • Calories: 396
  • Fats: 18g
  • Protein: 37g
  • Carbs: 22g
  • Fiber: 6g
  • Sugar: 6g

Recipe

20. Healthy 20 Minute Sheet Pan Sausage and Veggies

Credit: gimmedelicious.com

Are you looking for a dish that even your kids will eat? Then, you’ve got to try this dish- after all, which kid doesn’t love sausage?

Now, we’re using smoked turkey sausage for this dish, but you can use any type of sausage; Italian sausage, chorizo, Andouille (if you like it spicy like me).

And the seasonings make the sausage taste even more amazing, and it’s nothing complicated. You just add salt, black pepper, garlic cloves, olive oil, and some Italian seasoning.

Plus, this dish is packed with tons of veggies: red and green bell peppers, broccoli, and sweet potatoes. This just might become the best way to get your kids to eat their veggies!

Per Serving (calculated for a total of 4 servings):

  • Calories: 366
  • Fats: 17.2g
  • Protein: 34.6g
  • Carbs: 19.3g
  • Fiber: 2.9g
  • Sugar: 4g

Recipe

Conclusion

Are you going to try any of these sheet pan recipes? Let me know which ones you’re meal prepping this month!

Mariah

Monday 3rd of May 2021

These all look so good I printed out 3 for the next couple of weeks meal prep lunches!! Definitely post more!

Ingrid Sternberg

Monday 22nd of March 2021

It all looks so felt and not fattening. I will give the recipes a try out. Barring pork which I do not eat.

Karo @ AllNutritious

Tuesday 30th of March 2021

Have fun cooking, Ingrid! :)

Linda

Sunday 21st of March 2021

Are all of these heart healthy as well?

Karo @ AllNutritious

Tuesday 30th of March 2021

Hey Linda, I would stick with chicken and fish sheet pan meals. Avoid red meat or anything that has butter in it, olive oil is fine. :)

Emily

Saturday 13th of March 2021

Put several down to try this week!

Fitoru keto

Tuesday 18th of February 2020

Awesome post! I really enjoyed reading this article. Thanks for posting!