Sheet Pan Meals

Meal prepping doesn’t have to be long and complicated.  I hate doing dishes and it will sometimes stop me from cooking a meal if it becomes too overwhelming and my sink gets too full.  Sheet pan meals can be a great way to get a well balanced meal on the table without filling the sink or the entire evening with more chores.



Bone In Pork Chop


  • 2, 1 inch thick bone in pork chops
  • 1/2 lbs yukon potatoes
  • 1.5 tbsp fennel seeds
  • 2 garlic cloves chopped
  • 1 tsp paprika
  • Salt and pepper to taste
  • 2 shallots cut into quarters
  • 2 cup broccoli florets
  • 1/2 cup parsley chopped
  • 2 tsp red wine vinegar


1.)  Preheat oven to 450 degrees

2.) In an oven safe large skillet cook the bone in pork chops that have been flavored with salt and pepper to taste for 4 minutes on one side.  Then flip over to other side and add potatoes, broccoli, shallot and spices toss with 2 tsp olive oil (do not add vinegar or parsley at this time)

3.) Cook on stove for another 4 minutes

4.) Transfer to oven and cook for 15 more minutes or until potatoes are knife tender

5.) Serve with vinegar drizzled over dish and sprinkle parsley as garnish

Serves 2


Garam Masala Chicken Thighs


  • 4 chicken legs and 4 chicken thighs skin on
  • 1 tsp ginger root chopped
  • 2 cups greek low fat yogurt
  • 1 lemon juiced
  • 1/4 tsp cayenne pepper
  • 2 tbsp plus 1 tsp garam masala spice
  • 1 head cauliflower cut into florets
  • 1 head broccoli cup into florets


1.) Preheat oven to 425 degrees

2.) Mix together the ginger, yogurt, lemon juice, cayenne pepper and garam masala spice in a large bowl.

3.) Add chicken to mixture and let it marinate for 1 hr.

4.) In another large bowl mix together broccoli and cauliflower florets are coat with 1 tsp olive oil and salt and pepper to taste

5.) On a large sheet pan lined with tin foil place chicken on pan and bake for 10 minutes.  Then add broccoli and cauliflower to same pan and roast for another 30 minutes

Serves 4 to 6


Roasted Salmon


  • 4, 6 ounce salmon fillets
  • 1 lemon juiced
  • 1 jalapeno
  • 2 tbsp rice vinegar
  • 2 Tbsp capers
  • 1.5 tbsp olive oil
  • 6 cups sliced zucchini

1.) Preheat oven to 400 degrees

2.) Mix together diced jalapeno, capers, rice vinegar, olive oil in a small bowl and set aside

3.) Prep 6 cups of sliced zucchini and set aside

4.) Dress salmon with a little olive oil (1/2 tbsp), lemon juice, salt and pepper to taste.

5.) place salmon and zucchini on sheet pan lined with aluminum foil and bake for 12 to 15 minutes.

6.) pour chili/vinegar mix over cooked salmon and zucchini and serve.

Serves: 6


Chicken Caesar Salad


  • 4, 6 ounce chicken breasts
  • 1/2 cup 3 cheese blend (shredded Parmesan, Asiago and pecorino)
  • 1/2 cup panko crumbs
  • 3 Tbsp olive oil
  • 2 Tbsp chopped parsley
  • 2 garlic cloves minced
  • 2 romaine lettuce hearts intact
  • 1 lemon juiced


1.) Preheat oven to 450 degrees

2.) Place chicken in center of aluminum foil lines sheet pan.  Mix together the cheese, panko crumbs, 1/2 the minced garlic, parsley and 2 tbsp olive oil.  spoon this mixture evenly over the chicken breasts.  Bake chicken for 12-15 minutes.

3.)  Drizzle romaine lettuce hearts with remaining olive oil, garlic and salt and pepper.  Add to sheet pan with chicken and cook for another 7 minutes.

4.) Dress all of the ingredients with some lemon juice and serve.

Serves 4


Teriyaki Chicken


  • 4, 6 ounce chicken breasts
  • 1 bell pepper sliced
  • 1 cup green beans
  • 1 cup broccoli florets
  • 1 cup baby carrots
  • Store bought teriyaki sauce


1.) Preheat oven to 400 degrees

2.) Put chicken in middle of aluminum foil lined sheet pan.  cover with teriyaki sauce.

3.) Spread vegetables on sheet pan around chicken and sprinkle with salt and pepper

4.) Bake for 20 minutes and serve with quinoa

Serves 4

Some of these recipes came from Bon Appetite magazine and a link to these recipes is below