Cook This!

20 Sheet Pan Suppers You’ll Love

By Becca DiCenso

Easy to make, easy to clean up, and an easy way to get a nutritious meal on the table—these sheet pan dinners are your new secret weapon.

Crockpots are cool, skillets are sweet, but baking pans can’t be beat! Yes, we are so excited about these sheet pan suppers that we literally just did a cheer for them. And you will, too, when you add these recipes to your kitchen lineup.

The affordable, simple, humble sheet pan makes for an easy foundation for many healthy meals that you can pop into your oven. All of the dinner recipes below—curated from some of our favorite healthy-cooking bloggers—are low in calories (most are under 500), lower in sodium, and have nutritional aspects like high protein, superfood veggies, or hunger-taming ingredients. Scope ‘em out to see which one you’d want to try tonight and then keep the smart food choices going with these 15 Muffin-Tin Recipes Perfect for Portion Control.

Mustard Salmon
and Veggies

Serves: 4
Nutrition: 342 calories, 17.3 g fat (2.5 g saturated fat), 505 mg sodium, 15.7 g carbs, 3.3 g fiber, 6.6 g sugar, 32.2 g protein

This simple dinner will have you leaving the table feeling light and fresh. Salmon is filled with omega-3’s and coated in an oh so flavorful sweet mustard glaze that gives it that extra bit of tang you're looking for. No need for dessert because this sheet pan dinner is killing the savory and sweet cravings!

Get the recipe from Damn Delicious.

Sheet Pan
Chicken Parmesan

Serves: 4
Nutrition: 484 calories, 15 g fat (5 g saturated fat), 815 mg sodium, 48.4 g carbs, 7 g fiber, 9 g sugar, 40 g protein (calculated with 4 chicken breasts, 4 slices of provolone cheese and no additional salt)

Move over fried chicken parm, oven baked chicken parm is here and it’s better than ever. By choosing to bake a dish in the oven rather than frying it in oil you save almost half the calories. Chicken Parmesan is normally a fried dish covered in salt, but this sheet pan supper reduces the intake of calories, fat, and sodium, while keeping the same great flavor. Speaking of flavor, be sure to check out these 35 Healthy Crock Pot Recipes!

Get the recipe from Bobbi's Kozy Kitchen.

Sheet Pan Fajitas

Serves: 2
Nutrition: 400 calories, 11.2 g fat (6 g saturated fat), 479 mg sodium, 22.9 g carbs, 7.3 g fiber, 9.8 g sugar, 55.4 g protein (calculated with ¼ tsp salt)

Seasoned to perfection, these quick and easy chicken fajitas are sure to satisfy. They are a Tex-Mex oldie that will have your mouth watering when they’re in the oven. Traditionally made with a skirt steak, the chicken lightens them up allowing you to have that extra bite.

Get the recipe from Foraged Dish.

Chicken Sausage, Kalette
and Red Onion
Sheet Pan Supper

Serves: 2
Nutrition: 319 calories, 25.5 g fat (4.4 g saturated fat), 842 mg sodium, 15.1 g carbs, 3.7 g fiber, 2.4 g sugar, 9.9 g protein

If you’re wondering what a kalette is, it’s a hybrid vegetable that resembles the same flavors as brussels sprouts and kale. It has a touch of a sweet and a little bit nutty flavor. The chicken sausage saves you some of the calories and added fats but still the same great flavors!

Get the recipe from Heart Beet Kitchen.

Smoky Roasted Chicken
Breasts with Chickpeas,
Tomatoes, and Cilantro

Serves: 6
Nutrition: 630 calories, 26.5 g fat (5.5 g saturated fat), 612 mg sodium, 49 g carbs, 13.9 g fiber, 10.4 g sugar, 50.7 g protein

Roasting tomatoes pulls out the juicy sweetness while leaving the perfect bursting bite! Along with the cilantro that promotes detoxification and can help reduce the appearance of cellulite, this meal is one for the books. Intrigued? Then don't miss these 26 Recipes that Reduce Cellulite!

Get the recipe from Taste Food Blog.

Ratatouille with
Goat Cheese

Serves: 4
Nutrition: 376 calories, 16 g fat (7 g saturated fat), 238 mg sodium, 44 g carbs, 11 g fiber, 15 g sugar, 14.3 g protein (calculated with 1 tbsp unsalted butter)

Chop up some veggies, toss them on the pan, sprinkle with cheese and voila! A vegetarian dinner for four is served. This beautifully colorful dish of veggies is a taste bud pleaser. The goat cheese adds the perfect texture and salty touch. This is a hearty dinner even for you non-vegetarians who are looking to do meatless Monday!

Get the recipe from Sonia’s Food.

Parmesan Crusted Salmon
with Roasted Broccoli

Serves: 4
Nutrition: 465 calories, 28.5 g fat (4.8 g saturated fat), 270 mg sodium, 16.6 g carbs, 4.1 g fiber, 3.3 g sugar, 40. 1 g protein

Does that look good or what? This bright dish is not only looking good but it’s tasting good too. There's no harm in adding a little cheese as long as you don’t go overboard and along with some breadcrumbs it leaves a great crunch! Swap out the processed mayo and add some greek yogurt to get some healthy fat, you won’t be disappointed!

Get the recipe from Cooking Classy.

Potato, Salmon, and
Asparagus One Pan Dinner

Serves: 4
Nutrition: 443 calories, 11.2 g fat (1.6 g saturated fat), 674 mg sodium, 45.7 g carbs, 6.2 g fiber, 4 g sugar, 39.2 g protein (calculated with 1 tsp salt and optional lemon slices)

Salmon and asparagus are a nutrient-packed duo. Asparagus is known to regulate your blood sugar, reduce inflammation and support your digestive system. What more could you ask for in a side? Paired with salmon and potatoes- they make for the ideal dinner that is earthy, light and super low in fat!

Get the recipe from Let the Baking Begin.

One Pan Chicken Parm
and Roasted Zucchini

Serves: 4
Nutrition: 551 calories, 20.1 g fat (4 g saturated fat), 661 mg sodium, 26.1 g carbs, 3.6 g fiber, 7.6 g sugar, 66.8 g protein

Chicken parm is a go-to meal usually made with a heavy side of pasta. Here’s a lighter version of chicken covered in panko bread crumbs and baked with zucchini. A great swap when you’re looking to lower the carb intake and up the health benefits! Lightly cover in cheese and marinara to get that same great flavor.

Get the recipe from Cooking Classy.

Roasted Broccoli
with Shrimp

Serves: 4
Nutrition: 292 calories, 14.9 g fat (2 g saturated fat), 800 mg sodium, 17.7 g carbs, 6.1 g fiber, 3.9 g sugar, 27.8 g protein (calculated with 1 teaspoon salt)

The convenience and simplicity of this meal are what makes it so great. The bright green broccoli and meaty shrimp are sure to fill you up without the button-busting feeling. Cut back on the salt and drizzle with lemon for some extra flavors without all the inflammation.

Get the recipe from The Wednesday Chef.

Chimichurri Chicken and
Potato Sheet Pan Meal

Serves: 8
Nutrition: 233 calories, 12.9 g fat (2.1 g saturated fat), 281 mg sodium, 13.7 g carbs, 1.9 g fiber, 1.7 g sugar, 15.5 g protein

Chimichurri is a bright, fragrant sauce made from a variety of different herbs and spices that is the perfect accompaniment for meats like chicken and vegetables like potatoes that are both mild in flavor. It adds a great kick to the dish without all the guilt of fat and sodium. Get more chicken inspiration with these 35 Best-Ever Chicken Recipes for Weight Loss!

Get the recipe from Cooking in Canuck.

Sheet Pan
Salmon Fajita

Serves: 3
Nutrition: 384 calories, 29 g fat (4 g saturated fat), 802 mg sodium, 14.1 g carbs, 4 g fiber, 4.5 g sugar, 20.8 g protein (calculated without spicy sauce)

Salmon fajita- who would have thought you would ever see those two words next to each other? Well, as strange as it might sound, this dish is a great way to lighten up a restaurant style meal at your own home. The seasoned salmon and veggies together make for an under-30-minute dish that's healthy and super flavorful.

Get the recipe from Laughing Spatula.

One Pan Honey Roasted
Turkey and Vegetables

Serves: 4
Nutrition: 460 calories, 14 g fat (4.8 g saturated fat), 236 mg sodium, 41 g carbs, 9 g fiber, 13.8 g sugar, 50 g protein

This perfectly cooked turkey is unbelievably juicy and naturally sweet from the honey. Combined with the caramelized carrots, rich potatoes, and crunchy brussels sprouts make for a Thanksgiving feast any day of the year. Brussels sprouts are a veggie that promotes detoxification in the body and provides a healthy dose of vitamins K and C. Try this out, it’s a meal you’ll definitely be thankful for!

Get the recipe from Katie's Cucina.

Baked Sweet Potatoes
with Cannellini Beans
and Baby Spinach

Serves: 4
Nutrition: 609 calories, 6.1 g fat (0.9 g saturated fat), 319 mg sodium, 115 g carbs, 34.1 g fiber, 8.8 g sugar, 28.8 g protein

A loaded baked potato makes for a great meal as long as it’s stuffed with heart-healthy beans and tons of greens. Oh look, that’s exactly what this is! The sweetness of the potato and the smooth bite of these low-glycemic beans are bound to make your taste buds happy and your body happy too! Spinach is known to fight disease and provide just about the whole alphabet in vitamins while Cannellini beans have a detoxifying effect on the body. This has got to be one the best healthy sweet potato recipes we've seen!

Get the recipe from A Little Safron.

Sheet Pan Balsamic
Shrimp and Summer

Serves: 24
Nutrition: 397 calories, 19.5 g fat (3.3 g saturated fat), 441 mg sodium, 15.1 g carbs, 3.8 g fiber, 6.6 g sugar, 41.7 g protein

Shrimp on the barbi is a summer favorite, but when the weather gets cold and you don’t want to step out your door to grill here’s the answer! Change up the veggies throughout the year for some of your fall, spring and winter favorites, it will still be just as tasty. Baked in a light dressing and no hassle, this sheet pan meal will have you feeling like it’s 85 and sunny all year round.

Get the recipe from Taste and Tell Blog.

One Pan Parmesan
Pork Chops and Veggies

Serves: 4
Nutrition: 491 calories, 27 g fat (9.1 g saturated fat), 955 mg sodium, 30.2 g carbs, 5.6 g fiber, 2.4 g sugar, 35.1 g protein

If you’re a meat and potatoes kind of guy/gal, here’s the meal for you! With this dish, while sticking to the old southern ways of having potatoes with every meal, you’re still able to get a healthy amount of protein without being smothered in butter and salt. The lower sugar intake is also a great way to finish off the day before unwinding!

Get the recipe from Julies Eats and Treats.

Easy Chicken
Sheet Pan Supper

Serves: 4
Nutrition: 548 calories, 34 g fat (8 g saturated fat), 525 mg sodium, 21 g carbs, 5.2 g fiber, 3.9 g sugar, 33.6 g protein (calculated with 2 cups chickpeas)

Chickpeas (also known as garbanzo beans) are an awesome addition to a meal when you're looking to include a hearty texture and some great flavor without having a starchy grain. They have a mild flavor that can be transformed to something amazing by adding just a few herbs and spices. Along with the crunch of the crisp leaks and the juicy chicken, this meal will fill you up and leave your belly happy. The yogurt sauce made with greek yogurt is a perfect tangy mix but if you're looking to cut back on calories we say just skip it!

Get the recipe from Macheesmo.

Roasted Fall Vegetable &
Italian Sausage
Sheet Pan Meal

Serves: 3
Nutrition: 394 calories, 18.1 g fat (3.6 g saturated fat), 740 mg sodium, 39.5 g carbs, 11.4 g fiber, 9.7 g sugar, 24.5 g protein (calculated with ¼ teaspoon salt and 3 large sweet italian sausage links)

A sweet dish with just the right amount of savory! These Italian sausages are perfect for any meal of the day. The browned vegetables give a nice bite and bring out the natural sugary flavor without any fake sugar additives.

Get the recipe from Foodie with Family.

Bacon and Eggs
for Dinner
Breakfast Bake

Serves: 2
Nutrition: 322 calories, 21 g fat (7 g saturated fat), 611 mg sodium, 10.7 g carbs, 1.6 g fiber, 8 g sugar, 21.5 g protein (calculated with 4 pieces of bacon and 4 sausages)

Bacon and eggs are a breakfast classic, but it’s a fun dinner at times, too! This easy bake is a one-pan meal fIlled with protein and a mix of sweet and savory flavors that’s perfect for when you want to flip dinner on its head. For when it's actually the a.m., make it extra easy with these 5-ingredient, 5-minute, healthy breakfast ideas.

Get the recipe from Diethood.

Sheet Pan Chicken
Legs with Fennel

Serves: 5
Nutrition: 593 calories, 20.4 g fat (4.7 g saturated fat), 621 mg sodium, 26 g carbs, 5.1 g fiber, 2.4 g sugar, 73.2 g protein

This one’s sure to become a favorite in any household. With only five ingredients plus spices, it’s as simple a put together as it is a clean up. Fennel is a versatile vegetable that takes on a ton of flavor. It’s also said to have tons of fiber and be a great source of vitamins!

Get the recipe from Food Schmoody.


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