5 Surprising Sheet Pan Recipes That Make Easy, Nutritious Meals

Perfect flaky fish, tacos, even fluffy pancakes can all be made in the oven in minutes using this kitchen staple.

pancakes and gnocchi on sheet pans
Sheet pans heat evenly and effortlessly, allowing you to make all kinds of meals with no fuss.Brent Hofacker/Adobe Stock; iStock

If you’re looking for a quick, easy way to get dinner (or breakfast) on the table with minimal dishes, look no further than your favorite sheet pan! A simple rimmed sheet pan (meaning it has shallow sides to contain liquids) can be an invaluable tool in the war against takeout. That’s because you can cook an entire meal on a single pan in next to no time, getting healthy food on the table in a hurry on a busy night.

When choosing the best sheet pan for your needs, consider what you’re cooking and how much of it. In general, it’s better to go with the largest sheet pan your oven will accommodate so that you can spread your ingredients out for even cooking. A full-size sheet pan is 26 by 18 inches. If, however, you’re cooking a batter (such as for a cake or pancakes), you may want to opt for a half-sheet pan, which measures 13 by 18 inches, or even a jelly roll pan, which measures 15.5 by 10.5 inches.

If you’re cooking something with any sort of liquid or a cooking oil, a rimmed baking sheet is definitely your best bet. To prevent your food from sticking, line your baking sheet with parchment paper or foil or drizzle with olive oil to prevent sticking (this also adds a dose of heart-healthy monounsaturated fats, according to data from the U.S. Department of Agriculture.

You can cook just about anything on a sheet pan, including tacos and chicken thighs. But have you ever considered broadening your sheet pan horizons? What about sheet pan pancakes? Sheet pan pasta? Here are five recipes that you’ve probably never considered cooking on a sheet pan, but should definitely try!

1
gnocchi and vegetables on sheet pan
iStock

Sheet Pan Gnocchi with Roasted Vegetables

Looking for a healthy dinner in a hurry? This simple baked pasta dish comes together in just a few minutes, all on one pan, and with minimal dishes, but loads of flavor! Roasting tomatoes with olive oil is one of the best to reap the most nutritional benefit out of these nutrient-packed fruits, notes past research.

contains? Wheat, Dairy
5.0 out of 2 reviews

SERVES

4

CALORIES PER SERVING

427

PREP TIME

5 min

COOK TIME

25 min

TOTAL TIME

30 min

Ingredients

1 lb gnocchi
3 cups cherry tomatoes
6 cloves garlic
2 shallots, sliced
? cup extra-virgin olive oil
? tsp freshly-ground black pepper
? cup shaved fresh parmesan
? cup fresh basil leaves, torn

Directions

1

Preheat oven to 425 degrees F. For easier cleanup, line a rimmed baking sheet with parchment paper or foil, if desired.

2

Place gnocchi, tomatoes, garlic, and shallots on baking sheet. Drizzle with olive oil and toss to evenly coat. Sprinkle with pepper and bake until the tomatoes begin to pop and the gnocchi is lightly browned, about 25 to 30 minutes.

3

Serve sprinkled with Parmesan cheese and fresh basil.

Nutrition Facts

Amount per serving

Serving size2 cups

calories

427

total fat

17g

saturated fat

3g

protein

12g

carbohydrates

59g

fiber

6.1g

sugar

5.8g

added sugar

0g

sodium

538mg

TAGS:

Wheat, Dairy, Heart-Healthy, Vegetarian, High-Fiber, Cholesterol-Conscious, Family-Friendly, Quick & Easy, Dinner, Crohn’s Disease-Friendly, Ulcerative Colitis-Friendly
2
sheet pan pancakes with strawberries and chocolate chips
Brent Hofacker/Adobe Stock

Strawberry Chocolate Chip Sheet Pan Pancakes

Sweet and fluffy pancakes on a sheet pan?! Dreams do come true! Baking pancakes in the oven is the perfect way to have all of your pancakes hot and ready at the same time, making this dish ideal for brunch or when you’re feeding a crowd. Using some whole-wheat flour and strawberries adds valuable fiber to this breakfast classic.

contains? Wheat, Eggs, Dairy

SERVES

12

CALORIES PER SERVING

219

PREP TIME

10 min

COOK TIME

15 min

TOTAL TIME

25 min

Ingredients

1 ? cups all-purpose flour
1 cup whole-wheat flour
2 tsp baking powder
1 tsp baking soda
? tsp kosher salt
3 large eggs, lightly beaten
2 cups low-fat buttermilk or non-dairy milk of your choice
? cup vegetable oil
2 tbsp pure maple syrup
2 tsp pure vanilla extract
2 cups sliced strawberries
? cup mini semi-sweet chocolate chips

Directions

1

Preheat oven to 425 degrees F. Line a rimmed 13 -by-18 baking sheet with parchment paper and set aside.

2

In a bowl, whisk together all-purpose flour, whole-wheat flour, baking powder, baking soda, and salt.

3

In a separate bowl, whisk together eggs, buttermilk, oil, maple syrup, and vanilla extract. Pour wet ingredients into dry ingredients and mix until just moistened.

4

Pour batter into prepared baking sheet and sprinkle with strawberries and chocolate chips. Bake until set and golden brown, about 15 to 17 minutes. Slice into 12 even squares before serving.

Nutrition Facts

Amount per serving

Serving size1 square

calories

219

total fat

8g

saturated fat

2g

protein

6g

carbohydrates

32g

fiber

2.2g

sugar

11.8g

added sugar

4.7g

sodium

310mg

Tips

Prefer blueberry pancakes? More of an apple-cinnamon lover? Get creative and swap in your favorite pancake flavorings as you’d like!

TAGS:

Wheat, Eggs, Dairy, Vegetarian, Family-Friendly, Quick & Easy, Breakfast, Eczema-Friendly, Depression-Friendly, Anxiety-Friendly
3
eggplant parm
Getty Images

Sheet Pan Eggplant Parmesan

Eggplant parmesan is a creamy and delicious way to enjoy eggplant. Eggplant is a rich source of vitamins, minerals, and antioxidants, notes past research. These attributes make eggplant an excellent addition to a healthy diet.

contains? Dairy

SERVES

4

CALORIES PER SERVING

378

PREP TIME

10 min

COOK TIME

20 min

TOTAL TIME

30 min

Ingredients

2 medium eggplants, sliced into ? inch-thick slices
1 tsp kosher salt
4 plum tomatoes, sliced into rounds
? cup extra-virgin olive oil, divided
4 cloves garlic, minced
2 cups good quality no salt added marinara sauce
3 tbsp grated parmesan cheese
? lb fresh mozzarella log, sliced into rounds
? cup fresh basil leaves, roughly chopped

Directions

1

Preheat oven broiler. Lay a cooling rack over a rimmed baking sheet. Place the eggplant slices on the cooling rack and sprinkle both sides with salt. Allow the eggplant to sit for 15 minutes before rinsing with cold water and patting dry with paper towels or a clean kitchen towel. Dry the rimmed baking sheet as well.

2

Lay the eggplant slices in an even layer on the baking sheet and drizzle with 1 tablespoon olive oil. Place under the broiler until lightly browned, about 4 minutes. *Watch closely as ovens will vary.

3

Preheat oven to 425 degrees. Lay the eggplant slices on the baking sheet alternating with slices of tomato. Drizzle with the remaining 3 tablespoons olive oil, sprinkle with garlic, and top the eggplant and tomato slices with marinara sauce. Sprinkle with parmesan cheese and mozzarella rounds.

4

Bake in the preheated oven until the eggplant is tender and the cheese is melted, about 15 to 20 minutes. Top with fresh basil before serving.

Nutrition Facts

Amount per serving

Serving size1 ? cups

calories

378

total fat

23g

saturated fat

6.6g

protein

13g

carbohydrates

33g

fiber

11.6g

sugar

17.9g

added sugar

0g

sodium

549mg

TAGS:

Dairy, Mediterranean, Gluten-Free, Vegetarian, High-Fiber, Quick & Easy, Dinner
4
fish and vegetables on sheet pan
Adobe Stock

One Pan Roasted Barbecue Trout

On a busy weeknight, there’s nothing quite like a quick and healthy meal that can all be prepared on one sheet pan. Slicing your potatoes in thin, even slices will guarantee that they cook quickly and that they’re all done cooking at the same time. A squeeze of lemon juice after cooking lends lots of flavor and a dose of vitamin C, according to data from the U.S. Department of Agriculture.

contains? Fin fish

SERVES

4

CALORIES PER SERVING

507

PREP TIME

15 min

COOK TIME

40 min

TOTAL TIME

55 min

Ingredients

2 pounds yukon gold potatoes, sliced into rounds
2 cups cherry tomatoes
2 shallots, sliced
4 cloves garlic
? cup extra-virgin olive oil
? tsp kosher salt
? tsp freshly-ground black pepper
1 lb raw trout filet
2 tbsp barbecue sauce
1 tsp fresh thyme
2 lemons, sliced into wedges

Directions

1

Preheat oven to 400 degrees F. Line a rimmed baking sheet with parchment paper.

2

Lay potatoes, tomatoes, shallots, and garlic on prepared baking sheet. Drizzle with olive oil and toss to coat. Sprinkle with salt and pepper and bake in preheated oven until potatoes begin to soften, about 15 to 20 minutes.

3

Remove vegetables from oven and toss to redistribute in an even layer. Push vegetables to the side a bit to allow enough space for fish.

4

Lay trout in the open space and brush it with barbecue sauce. Sprinkle entire sheet pan with thyme and bake until the fish flakes easily with a fork, about 15 minutes more. Serve with lemon wedges.

Nutrition Facts

Amount per serving

Serving size3 oz fish plus 2 cups veggies

calories

507

total fat

21g

saturated fat

3.2g

protein

30g

carbohydrates

52g

fiber

4.9g

sugar

8.4g

added sugar

0g

sodium

363mg

TAGS:

Fin fish, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-Free, High-Protein, Anti-Inflammatory, Cholesterol-Conscious, Dinner, Eczema-Friendly, Cancer Prevention, ADHD-Friendly, Depression-Friendly, Anxiety-Friendly
5
salmon asparagus tacos
Shutterstock

Sheet Pan Salmon and Asparagus Tacos

These delicious tacos come together quickly with all the convenience of a sheet pan dinner. As a?bonus, you’re getting a good dose of omega-3 fats from the salmon, plus fiber, vitamin C, and folate from the asparagus, notes the USDA. This?gourmet dish is actually so simple that it’s sure to become a go-to weeknight favorite!

contains? Fin fish, Wheat, Dairy
4.3 out of 30 reviews

SERVES

4

CALORIES PER SERVING

463

PREP TIME

10 min

COOK TIME

15 min

TOTAL TIME

25 min

Ingredients

1 bunch fresh asparagus, thoroughly rinsed and dried, tough ends removed
2 tbsp extra-virgin olive oil
1 pinch kosher salt
1 pinch freshly ground black pepper
1 lb fresh salmon
2 tsp reduced-sodium taco seasoning
8 of your favorite taco-size tortillas, preferably whole-grain
2 cups baby spinach
Your favorite green hot sauce, to taste (optional, but highly recommended)
? cup plain nonfat Greek yogurt
? white onion, thinly sliced (optional)

Directions

1

Preheat oven to 400 degrees F. Line a baking sheet with parchment or a silicone mat.

2

Place asparagus on the prepared baking sheet and drizzle with olive oil. Gently toss to evenly coat and season with salt and pepper. Arrange asparagus on one side of the baking sheet.

3

Place salmon on the other side of the baking sheet and sprinkle evenly with taco seasoning. Bake until asparagus is tender-crisp and salmon flakes easily, about 12 to 15 minutes. Remove from the oven and cool. Use a fork to gently flake the fish into large sections.

4

Warm the tortillas, one at a time, in a medium skillet over medium-high heat, about 1 minute per side.

5

To assemble tacos, place a tortilla on a clean surface and top with ? cup spinach, 2 to 3 spears of asparagus, salmon, hot sauce (if using), yogurt, and onion (if using). Serve warm.

Nutrition Facts

Amount per serving

Serving size2 tacos

calories

463

total fat

15g

saturated fat

3.4g

protein

35g

carbohydrates

46g

fiber

2.6g

sugar

7.8g

added sugar

0g

sodium

425mg

TAGS:

Fin fish, Wheat, Dairy, High-Protein, Anti-Inflammatory, Family-Friendly, Quick & Easy, Dinner, Mediterranean
Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Sources

  1. Oil, Olive, Extra-Virgin. United States Department of Agriculture. December 16, 2019.
Show Less
xxfseo.com