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.
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.
How to Cook It: Eggplant
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!
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.
PREP TIME
5 minCOOK TIME
25 minTOTAL TIME
30 minIngredients
Directions
Preheat oven to 425 degrees F. For easier cleanup, line a rimmed baking sheet with parchment paper or foil, if desired.
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.
Serve sprinkled with Parmesan cheese and fresh basil.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
427total fat
17gsaturated fat
3gprotein
12gcarbohydrates
59gfiber
6.1gsugar
5.8gadded sugar
0gsodium
538mgTAGS:
Wheat, Dairy, Heart-Healthy, Vegetarian, High-Fiber, Cholesterol-Conscious, Family-Friendly, Quick & Easy, Dinner, Crohn’s Disease-Friendly, Ulcerative Colitis-FriendlyRate recipe
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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.
PREP TIME
10 minCOOK TIME
15 minTOTAL TIME
25 minIngredients
Directions
Preheat oven to 425 degrees F. Line a rimmed 13 -by-18 baking sheet with parchment paper and set aside.
In a bowl, whisk together all-purpose flour, whole-wheat flour, baking powder, baking soda, and salt.
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.
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
219total fat
8gsaturated fat
2gprotein
6gcarbohydrates
32gfiber
2.2gsugar
11.8gadded sugar
4.7gsodium
310mgTips
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-FriendlyRate recipe
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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.
PREP TIME
10 minCOOK TIME
20 minTOTAL TIME
30 minIngredients
Directions
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.
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.
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.
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
378total fat
23gsaturated fat
6.6gprotein
13gcarbohydrates
33gfiber
11.6gsugar
17.9gadded sugar
0gsodium
549mgTAGS:
Dairy, Mediterranean, Gluten-Free, Vegetarian, High-Fiber, Quick & Easy, DinnerRate recipe
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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.
PREP TIME
15 minCOOK TIME
40 minTOTAL TIME
55 minIngredients
Directions
Preheat oven to 400 degrees F. Line a rimmed baking sheet with parchment paper.
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.
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.
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
507total fat
21gsaturated fat
3.2gprotein
30gcarbohydrates
52gfiber
4.9gsugar
8.4gadded sugar
0gsodium
363mgTAGS:
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-FriendlyRate recipe
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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!
PREP TIME
10 minCOOK TIME
15 minTOTAL TIME
25 minIngredients
Directions
Preheat oven to 400 degrees F. Line a baking sheet with parchment or a silicone mat.
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.
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.
Warm the tortillas, one at a time, in a medium skillet over medium-high heat, about 1 minute per side.
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
463total fat
15gsaturated fat
3.4gprotein
35gcarbohydrates
46gfiber
2.6gsugar
7.8gadded sugar
0gsodium
425mgTAGS:
Fin fish, Wheat, Dairy, High-Protein, Anti-Inflammatory, Family-Friendly, Quick & Easy, Dinner, MediterraneanRate recipe
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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
- Oil, Olive, Extra-Virgin. United States Department of Agriculture. December 16, 2019.
Lynn Grieger, RDN, CDCES
Medical Reviewer
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.?
Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications,?Today's Dietitian,?iVillage.com, and Rodale Press.?She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.
Kelly Kennedy, RDN, LDN
Author
Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She manages and oversees nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She has developed and reviewed various meal plans, books, slideshows, and online tools, and has overseen the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.
Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.