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Guest post written by Wan Na Chun, MPH, RD, CPT.

Feeling the stress of planning a nutritious weeknight dinner or breakfast during a busy week?

Healthy sheet pan meals are the perfect solution, where you throw everything together on a baking tray for a hassle-free meal.

These 10 healthy sheet pan meals are so easy to make and are balanced to support your weight loss goals. They’re also super easy to clean up for busy weeknights, especially when you lay out foil!

Benefits Of Sheet Pan Meals For Weight Loss:

Saves time:

Sheet pan meals are quick and easy to prepare. You can have a healthy and delicious meal in less than 30 minutes. Having quick, healthy meals at the ready reduces the temptation to opt for less healthy convenience options which help support weight loss goals. 

Convenience: 

You only need a baking sheet and an oven or airfryer for these sheet tray recipes. The minimal prep and easy cleanup make sheet tray meals convenient and practical for those looking to maintain a healthy eating plan. Many healthy sheet pan meals can also be made in less than 30 minutes.

Nutritious: 

Sheet pan meals are a great way to get various nutrients in one meal. 

It is easy to cook lean proteins like chicken, fish, or tofu, vegetables, and healthy fats at once to make a nutritious meal high in protein and fiber to increase satiety and reduce overall calorie intake.

Customization:

Sheet pan meals are highly customizable. Once you have the gist of making them, you can swap out the proteins, vegetables, and spices to create a nutritious meal that suits your taste preferences. The flexibility and customization can lead to a more sustainable and enjoyable weight loss journey.

Tips On Saving Time When Preparing Sheet Pan Meals

  • When arranging the ingredients on the sheet pan, place larger pieces at the edges and smaller pieces in the center for even cooking. 
  • Use simple and quick-cooking ingredients to cut down on prep time, such as cubed prepared vegetables or frozen vegetables.
  • Give sturdy vegetables, like sweet potatoes, a head start by roasting them on their own until they soften.
  • Cut vegetables and meats into uniform chunks or slices in advance so they cook evenly and at the same rate.

10 Dietitian-Approved Healthy Sheet Pan Meals For Busy Days

1. Sheet Tray Shrimp Boil Recipe 

This Sheet Pan Shrimp Boil is a weeknight alternative to a traditional shrimp boil without the hassle of a large pot and extensive cleanup.

The recipe is quick and easy to make and takes just about 45 minutes from start to finish. The classic shrimp boil ingredients, including shrimp, sweet corn, spicy sausage, and tender potatoes, are coated in a Cajun seasoning for a flavorful and protein-packed lunch or dinner option.

Nutritional breakdown per serving:

  • 496 calories
  • 24 grams of fat per serving
  • 52 grams carbs per serving
  • 6 grams of fiber per serving
  • 20 grams of protein per serving

Photo and recipe credit: Kelsey Byars, RD

2. Sheet Tray Chicken and Vegetables Dinner 

This Sheet Tray Chicken and Vegetables Dinner is a healthy and balanced recipe requiring only 20 minutes of prep time. It is packed with protein from chicken thighs and fiber from roasted vegetables, including sweet potato, brussel sprouts, and cauliflower, drizzled with a parmesan tahini sauce. 

Don’t have all of the ingredients? You can swap out chicken thighs with another great protein for weight loss and your favorite vegetables, such as cauliflower, zucchini, or green beans. 

Nutritional breakdown per serving:

  • Calories: 593kcal
  • Carbohydrates: 38g
  • Dietary Fiber: 10g
  • Sugar: 9g
  • Protein: 34g
  • Fat: 36g
  • Saturated Fat: 10g
  • Polyunsaturated Fat: 6g
  • Monounsaturated Fat: 19g
  • Cholesterol: 72mg

Photo and recipe credit: Nicole Addison, RD, MHSc

3. Spicy Peanut Tofu Buddha Bowl

If you’re looking for a vegan sheet tray dinner, this Spicy Peanut Tofu Buddha Bowl is a flavorful and nutritious plant-based recipe. This colorful bowl features crispy baked tofu, broccoli, carrots, brown rice, and a delicious spicy peanut sauce. 

If you’re not a fan of tofu, this recipe gives a helpful tip of pressing out all the water from a block of extra firm tofu and coating it with cornstarch to make it extra crispy.

This recipe is the perfect combination of protein, fiber, and healthy fats, making it a satisfying lunch or dinner option. Pro tip: make an extra serving for leftovers the next day!

Nutritional breakdown per serving:

  • Calories: 514kcal
  • Carbohydrates: 58g
  • Dietary Fiber: 13g
  • Sugar: 11g
  • Protein: 21g
  • Fat: 26g
  • Saturated Fat: 4g
  • Polyunsaturated Fat: 7g
  • Monounsaturated Fat: 14g

Photo and recipe credit: Lizzie Streit, MS, RD

4. Sheet Pan Salmon with Roasted Broccoli

The combination of salmon and roasted broccoli in this sheet pan recipe adds protein and fiber for a filling and nutritious meal. If you’re looking to add additional fiber to this meal, this recipe suggests adding f a side of Right Rice, a more nutritious alternative to white rice made from lentils. 

If you don’t have Right Rice, you can add a serving of brown rice, quinoa, or a side salad with this meal.

Nutritional breakdown per serving:

  • Calories: ~465kcal
  • Protein: 34g
  • Carbohydrates: 22g
  • Dietary Fiber: 7g
  • Sugar: 4g
  • Fat: 29g
  • Saturated Fat: 4g

Photo and recipe credit: Megan Huff, RD, LD Registered Dietitian and Gluten-Free Food Blogger

5. Easy Sheet Pan Chicken Fajita Tacos 

These Easy Sheet Pan Chicken Fajita Tacos use simple ingredients like chicken thighs, bell peppers, mushrooms, and onions to create tasty flavors. Fajita tacos are an especially great family meal option as they allow everyone to customize their plate. This recipe also gives the option to use grain-free tortillas, which helps add additional fiber and protein. If your calorie needs are on the lower end (1500 or less) for weight loss, this meal is lower in calories and can easily fit within your daily targets. 

It is also high in fiber, which helps support gut health and keeps you full.

Nutritional breakdown per serving:

  • Calories: 318
  • Sugar: 6.9g
  • Fat: 14.6g
  • Carbohydrates: 38.4g
  • Dietary Fiber: 6.6g
  • Protein: 15.6g

Photo and recipe credit: Alanna DeSalvo, BCHN, NC, RWP

6. Healthy Sheet Pan Granola:

Rather than buying store-bought granola, try this easy and healthy sheet pan granola recipe instead.

Store-bought granolas can be high in added sweeteners and oils, adding a significant amount of calories to each serving. Making granola at home allows for control over the ingredients, including the type and amount of sweeteners, fats, and add-ins. 

Homemade granola also tends to be cheaper than prepackaged granola, especially if you can purchase the ingredients in bulk. This sheet tray granola is easy to make and is perfect as a quick breakfast when paired with Greek yogurt to add additional protein.

Nutritional breakdown per serving:

  • Calories: 206kcal
  • Carbohydrates: 22g
  • Dietary Fiber: 2g
  • Sugar: 6g
  • Protein: 4g (~20g when enjoyed with ¼ cup of greek yogurt)
  • Fat: 12g
  • Saturated Fat: 6g

Photo and recipe credit: Wan Na Chun, MPH, RD, CPT

7. Walnut Crusted Salmon (Air Fryer or Sheet Pan Recipe)

If you are looking for a heart-healthy meal, this Walnut Crusted Salmon recipe is packed full of heart-healthy omega-3 fatty acids. The salmon filet is coated with a rosemary maple mustard sauce and chopped walnuts to create a crunchy and flavorful crust.

The best part is that the recipe takes less than 30 minutes and requires only a handful of simple ingredients. This recipe also cooks well in the air fryer, which takes even less time!

Nutritional breakdown per serving:

  • Calories: ~496kcal
  • Protein: 37g
  • Carbohydrates: 5g
  • Dietary Fiber: 1g
  • Sugar: 1g
  • Fat: 37g
  • Saturated Fat: 4g

Photo and recipe credit: Cara Harbstreet, MS RD LD

8. Easy Chicken Apple Sausage Sheet Pan Dinner

If you are looking for an easy hack for flavorful meals, try using chicken sausage as a quick and tasty protein. Since they are already pre-seasoned, chicken sausage adds a ton of flavor with minimal effort. 

Chopped chicken sausage, potatoes, and frozen vegetables (Sarah’s time-saving hack) are all cooked together in the oven for a delicious and nutritious meal in just 20 minutes.

Nutritional breakdown per serving:

  • Calories: 594 kcal
  • Protein: 35g
  • Carbohydrates: 45g
  • Fiber: 6g
  • Sugar: 9g
  • Total Fat: 31g
  • Saturated Fat: 8g

Photo and recipe credit: Sarah Schlichter, MPH, RD of Bucket List

9. Vegetarian Sheet Pan Dinner With Roasted Gnocchi

If you’ve never tried roasted gnocchi before, you’re in for a treat. 

Roasted gnocchi is a quick carbohydrate source that you don’t have to prepare in a different pan. No waiting for water to boil and no unnecessary extra dishes! When gnocchi is roasted, the outside becomes slightly crisp and caramelized, while the inside remains deliciously tender. 

This vegetarian recipe used a plant-based vegan substitute as the protein source, and can easily be made vegan by swapping the seasoning blend for nutritional yeast.

Nutritional breakdown per serving:

  • Calories: 498kcal
  • Carbohydrates: 61g
  • Dietary Fiber: 9g
  • Sugar: 7g
  • Protein: 30g
  • Fat: 14g
  • Saturated Fat: 3g

Photo and recipe credit: Dietitian Jenn

10. Sheet Pan Turkey Tenderloin

Turkey tenderloin is a versatile and often overlooked meat that resembles chicken breasts but has a more robust flavor and a tender, moist texture. It is an excellent source of lean protein, containing about 24 grams per 3-ounce serving. 

This recipe uses a honey Dijon herb coating and nuts, which protects the turkey from drying out and creates a deliciously crispy outer crust. 

Nutritional breakdown per serving:

  • Calories: 330kcal
  • Carbohydrates: 29g
  • Dietary Fiber: 4g
  • Sugar: 11g
  • Protein: 25g
  • Fat: 15g
  • Saturated Fat: 2g

Photo and recipe credit: Mackenzie Burgess, RDN and recipe developer at Cheerful Choices

Summary

Cooking a nutritious dinner on busy weeknights can be challenging, but healthy sheet pan meals can make your life so much easier. All you have to do is toss everything on a baking tray for a quick, easy, and balanced meal.

Key Takeaways

  • Sheet pan meals are great for busy weeknight meals because they are quick, convenient, and require minimal cleanup.
  • Sheet pan meals can support weight loss because they incorporate lean proteins and high-fiber vegetables, foods that are satisfying with fewer calories. 
  • Sheet pan meals can be easily customized with different proteins, vegetables, and spices. 

Need more personalized advice and meal ideas that support weight loss?

For personalized advice on weight loss, reach out for a free call to discuss solutions to help you achieve your weight loss goals.