Sheet Pan Recipes for Easy Meal Prep
One of my favorite ways to cook well-balanced meals with minimal prep time is to make sheet pan recipes.
These involve baking or roasting all the ingredients together on a single baking sheet* to save time and keep cleanup to a minimum. As someone who wants to spend as little time as possible in the kitchen, these dishes are a staple in my weekly meal prep!
If you’re prepping for multiple days at a time, add an additional baking sheet if needed and simply double or triple the amount of each ingredient in the recipe. I suggest storing leftovers in individual entree containers for easy grab-and-go meals.
Use aluminum foil or parchment paper to line your baking sheet before adding your meal ingredients if you’d like to reduce cleanup time even more.
Check out the example recipes below, and for more download my full Sheet Pan Recipes Collection:
Save time in the kitchen by prepping one-pan meals! These are a great way to meet your macro and calorie goals with minimal prep and cleanup. In this recipe collection, you’ll find a variety of dishes that allow you to make a complete meal with minimal equipment and time spent in the kitchen.
Honey Mustard Chicken & Brussels Sprouts
4 servings 460 calories, 21g protein, 13g carbs, 36g fat
Ingredients:
1 lb Chicken Thighs With Skin
Sea Salt & Black Pepper (to taste)
1/3 cup Extra Virgin Olive Oil (divided)
2 tbsps Dijon Mustard
1 tbsp Honey
1 tbsp Lemon Juice
3 cups Brussels Sprouts (trimmed and halved)
1/2 cup Red Onion (large, cut into wedges)
Directions:
Preheat the oven to 425ºF (220ºC). Season the chicken thighs with salt and pepper.
In a large bowl, whisk together 3/4 of the oil, mustard, honey, and lemon juice. Use tongs to dip the chicken in the mixture, coating all sides. Place on a baking sheet and bake for 30 minutes.
Meanwhile, in a medium-sized bowl, toss the Brussels sprouts and onion with the remaining oil and season with salt and pepper.
Remove the baking sheet and scatter the Brussels sprouts and onion around the chicken. Place back in the oven for 15 minutes, until the sprouts are charred and the chicken is cooked through. Divide onto plates and enjoy!
Notes:
Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is about two chicken thighs and one cup of Brussels sprouts and onion.
One Pan Tempeh & Veggies
2 servings 398 calories, 35g protein, 32g carbs, 16g fat | Vegan
Ingredients:
1/4 cup Balsamic Vinegar
2 tbsps Dijon Mustard
2 tbsps Vegetable Broth
2 Garlic (clove, minced)
1 tsp Oregano
3/4 tsp Sea Salt
9 ozs Tempeh (cut into thin strips)
2 cups Broccoli (cut into florets)
1/2 cup Frozen Edamame (thawed)
1/4 head Cauliflower (cut into florets)
1/2 Red Bell Pepper (chopped)
Directions:
Combine the balsamic vinegar, Dijon mustard, vegetable broth, garlic, oregano, and sea salt in a zipper-lock bag. Add the tempeh and marinate for at least 20 minutes.
Meanwhile, add the broccoli, edamame, cauliflower, and bell pepper to a large bowl.
Preheat the oven to 350ºF (176ºC) and line a baking sheet with parchment paper.
Transfer the marinated tempeh to one side of the baking sheet, arranging in a single, evenly spaced layer.
Pour about half of the marinade on the vegetables and toss to coat. Transfer them to the other side of the baking sheet. Bake for about 24 to 26 minutes, turning the tempeh and stirring the vegetables halfway through. Divide between plates and enjoy!
Notes:
Leftovers: Refrigerate in an airtight container for up to three days.
Additional Toppings: Fresh herbs or green onion.
Serve It With: Brown rice, quinoa or cauliflower rice.
Vegetables: Use carrots, zucchini, Brussels sprouts, green beans, asparagus, or eggplant instead.
No Vegetable Broth: Use water instead.
One Pan Steak & Parmesan Broccoli
2 servings, 407 calories, 31g protein, 10g carbs, 27g fat
Ingredients:
8 ozs Top Sirloin Steak
3 cups Broccoli (chopped into florets)
1 tbsp Coconut Oil (melted)
Sea Salt & Black Pepper (to taste)
1/2 Lemon (sliced)
1/4 cup Parmigiano Reggiano
Directions:
Preheat the oven to broil.
Arrange the steaks and broccoli florets onto a baking sheet. Coat in oil and season with salt and pepper. Arrange the lemon slices over top. Broil for about eight minutes, flipping the steaks and broccoli halfway.
Remove from the oven and sprinkle parmesan over the broccoli. Broil until the cheese is melted and the broccoli is golden brown, about one to two minutes. Slice the steak and divide onto plates with the parmesan broccoli. Enjoy!
Notes:
Leftovers: Refrigerate in an airtight container for up to three days.
Dairy-Free: Use vegan cheese instead of parmesan or omit completely.
More Flavor: Add your choice of herbs and spices.
Additional Toppings: Serve with sweet potatoes, cauliflower mash, brown rice, mixed greens, or quinoa.
Try out any of the recipes above and check out the full Sheet Pan Recipe Collection with 70+ dishes to try. And let me know what you think! Post a picture of your meal in the #🥦-healthy-plates channel in the Coaching Corner Discord (or post in the #🥕-eat-your-damn-veggies channel to participate in the Eat Your Veggies challenge through the month of October 2023).
For more personalized guidance for healthy eating, check out my nutrition coaching program:
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About Jayd Harrison
Jayd Harrison is a personal trainer and fitness content creator from the Raleigh-Durham area of North Carolina. She helps people build muscle, burn fat, and clean up their diets with her online coaching programs and social media content. Check out some of Jayd’s coaching videos on Youtube, or join Jayd live on Twitch and follow on social media:
