You’re 30 minutes away from a mouth-watering meal.

By Jill Waldbieser
April 5, 2017

Healthy Sheet-Pan Dinner Recipes

Sheet-pan meals are brimming with the best flavors of the season—and take 30 minutes, tops. They’re a busy weeknight’s best friend. Read on for our five favorite sheet-pan dinner recipes, plus tips on how to pick out a winning pan for your kitchen:

Healthy Sheet-Pan Dinner Recipes

4 bone-in, skin-on chicken thighs
4 bone-in, skin-on chicken drumsticks
1 cup tikka masala sauce, such as Maya Kaimal
4 cups cauliflower florets
12 oz carrots, cut into 3/4-inch chunks
1 cup canned chickpeas, drained and rinsed
1 Tbsp olive oil
1 tsp garam masala
1/2 tsp kosher salt
1/2 tsp black pepper
1/2 red onion, sliced, soaked in water for 10 minutes, and drained
1 lemon, wedged
1/4 cup plain low-fat yogurt
2 Tbsp chopped cilantro

1. In a resealable plastic bag, combine chicken and tikka masala sauce. Set aside for at least 15 minutes or up to overnight in the refrigerator.

2. Heat oven to 425°F. On a large, rimmed baking sheet, toss cauliflower, carrots, and chickpeas with oil, garam masala, salt, and pepper. Add chicken, discarding excess marinade. Cook until chicken is 165°F, about 30 minutes. Top with onion, lemon, yogurt, and cilantro.

MAKES 4 SERVINGS Per serving: 560 cal, 22 g fat (6 g sat), 32 g carbs, 7 g sugar, 850 mg sodium, 9 g fiber, 58 g protein

One challenge with the single-pan method: All the vegetables roast at once, and you want them to be evenly cooked. Avoid too-crunchy carrots or mushy potatoes by cutting all produce into small pieces of approximately the same size.

Healthy Sheet-Pan Dinner Recipes

1 lb fingerling potatoes, halved
1 lb brussels sprouts, trimmed and quartered
1 large shallot, wedged
2 Tbsp olive oil
2 Tbsp chopped mixed fresh herbs (such as parsley, thyme, and rosemary)
3/4 tsp kosher salt
1/2 tsp black pepper
1 1/2 lb halibut fillet

1. Heat oven to 400°F. Place potatoes, sprouts, and shallot on a large, rimmed baking sheet. In a small bowl, whisk together oil, herbs, salt, and pepper. Drizzle half over vegetables, toss, and bake 15 minutes.

2. Remove the pan from the oven and set fish atop vegetables. Brush fish with remaining herb mixture. Roast until potatoes are tender and fish flakes easily, 12 to 15 minutes more

MAKES 4 SERVINGS Per serving: 371 cal, 9 g fat (2 g sat), 37 g carbs, 6 g sugar, 505 mg sodium, 7 g fiber, 40 g protein

Looking for more easy, healthy dinner ideas? Try these delicious pita pizza ideas:

Healthy Sheet-Pan Dinner Recipes

1 lb small cremini mushrooms, halved
1 bunch broccolini, trimmed and cut into 2-inch lengths
4 cloves garlic, minced
2 Tbsp olive oil
1/4 to 1/2 tsp crushed red pepper flakes
1/2 tsp kosher salt, divided
1/2 tsp black pepper, divided
1 can cannellini beans (15 oz), drained and rinsed
2 New York strip steaks, 1-inch thick (about 1 1/2 lbs total)

1. Heat oven to 450°F. On a large, rimmed baking sheet, toss mushrooms, broccolini, garlic, oil, crushed red pepper flakes, and 1/4 tsp each salt and pepper. Roast 15 minutes.

2. Add beans and push the mixture to the edges of the pan. Season steaks with remaining salt and pepper and place in the center of the pan. Roast until steaks are medium rare (135°F), about 8 minutes, turning once midway through. Remove from the oven and let rest 5 minutes. Thinly slice steaks and serve.

MAKES 4 SERVINGS Per serving: 400 cal, 13 g fat (3 g sat), 23 g carbs, 5 g sugar, 548 mg sodium, 5 g fiber, 48 g protein

Healthy Sheet-Pan Dinner Recipes

14 oz extra-firm tofu, pressed between paper towels with a weight on top for 30 minutes
4 Tbsp sesame garlic sauce such as Simply Enjoy, divided
8 heads baby bok choy, trimmed and halved
2 tsp toasted sesame oil
1 to 2 tsp sambal oelek hot sauce or Sriracha
4 sugar snap peas, thinly sliced
1/2 tsp black sesame seeds

1. Heat oven to 400°F. Slice tofu into 1/2-inch-thick triangles and arrange on a lightly greased large, rimmed baking sheet. Drizzle with 1 Tbsp sauce and bake until top is golden, 10 to 12 minutes.

2. Remove from the oven, flip tofu, and drizzle with 1 tablespoon more sauce. Arrange bok choy on the other half of the sheet, and gently toss with sesame oil. Return to the oven and bake until tofu is golden and bok choy is tender, about 10 minutes more. Drizzle remaining sauce and sambal oelek over tofu, and sprinkle everything with snap peas and sesame seeds.

MAKES 4 SERVINGS Per serving: 158 cal, 8 g fat (1 g sat), 9 g carbs, 6 g sugar, 342 mg sodium, 2 g fiber, 13 g protein

It’s tempting to lay down foil to simplify cleanup, but the shiny stuff may have a dark side. Some research has shown that, as with aluminum pans, the metal can leach into foods, especially acidic ones, during cooking. Very high amounts—way more than people are likely to consume—have been linked to bone and brain diseases. If you want to be super cautious, use parchment or a silicone liner, or grease the pan extra well.

(Cooking with beautiful kitchen tools makes everything so much better—that’s why we like these Copper Measuring Cups from the Women’s Health Boutique.)

Healthy Sheet-Pan Dinner Recipes

4 sweet or hot Italian turkey sausages, cut into 1-inch pieces
2 green or orange bell peppers, sliced
1 pint cherry tomatoes, halved
1 medium yellow onion, sliced
1 Tbsp olive oil
1 clove garlic, minced
1 tsp dried oregano
1/4 tsp kosher salt
1/2 tsp black pepper

Heat oven to 400°F. On a large, rimmed baking sheet, combine sausage, peppers, tomatoes, and onion. Toss with oil, garlic, oregano, salt, and pepper until coated. Roast until sausages are blistering and vegetables are golden, about 20 minutes.

MAKES 4 SERVINGS Per serving: 210 cal, 13 g fat (0.5 g sat), 10 g carbs, 6 g sugar, 666 mg sodium, 2 g fiber, 16 g protein

Healthy Sheet-Pan Dinner Recipes

Any old rectangle will suffice, right? Wrong. A quality pan has three key features:

1. A RIM.
A short edge or lip is what differentiates a sheet pan from a cookie sheet. You want enough height to keep your ingredients from rolling off and allow juices to accumulate. That moisture lets the food cook quickly at high heat without drying out.

2. HEAVY METAL.
Put cold food into a hot oven and the sudden temperature change can warp a flimsy pan. Look for an 18-gauge aluminum pan. Some have a textured bottom rather than a smooth one for better air circulation and more even cooking.

3. SURFACE AREA.
Crowding the pan messes with your cooking time and prevents good browning, so make sure you’re giving the food enough space. Typically, a 13-by-18-inch sheet pan (known, confusingly enough, as a half sheet) is good for four servings.

Two products that have all of the above: Oxo Good Grips Nonstick Pro Half-Sheet Pan ($25, amazon.com) and Nordic Ware Natural Aluminum Commercial Baker’s Half Sheet ($10, amazon.com) (If you want a pan that goes from the oven to your table for beautiful presentation, check out this Large Clay Roasting Platter from the Women’s Health Boutique.)

If you become obsessed with your sheet pan (we don’t blame you!) know that baking is only the beginning. Sheet pans also make great pizza stones—just invert and preheat in the oven, then slide your dough on top (square pizza is big now). You can also stick a wire cooling rack in a pan for oven-baked “fried” chicken that’s less greasy (the fat drips down below).

For more healthy eating ideas, check out the April 2017 issue of Women’s Health on newsstands now.

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