These high protein sheet pan meals bring together bold flavors, simple prep, and powerhouse ingredients!
Tired of juggling complex recipes and endless dishes while trying to eat healthy? High protein sheet pan meals are your answer to balanced, flavorful nutrition without the chaos.
High Protein Sheet Pan Meals
1. Garlic Herb Chicken with Vegetables
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 cup broccoli florets
- 1 cup cherry tomatoes
- 1 cup sliced zucchini
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1 tsp dried thyme
- 1 tsp paprika
- Salt and pepper to taste
- Juice of 1 lemon
Instructions:
- Preheat the oven to 400°F (200°C).
- In a small bowl, mix olive oil, minced garlic, thyme, paprika, salt, and pepper.
- Arrange chicken breasts on the sheet pan and brush them generously with the seasoning mix.
- Surround the chicken with broccoli, cherry tomatoes, and zucchini. Drizzle the remaining oil mixture over the veggies.
- Roast for 25-30 minutes, flipping the chicken halfway through. Ensure the chicken reaches an internal temperature of 165°F (75°C).
- Squeeze fresh lemon juice over the chicken and serve.
2. Honey Mustard Salmon with Asparagus
Ingredients:
- 4 salmon fillets
- 1 bunch asparagus, trimmed
- 2 tbsp Dijon mustard
- 2 tbsp honey
- 1 tbsp olive oil
- 1 tsp garlic powder
- Salt and pepper to taste
Instructions:
- Preheat the oven to 425°F (220°C).
- Whisk together honey, Dijon mustard, olive oil, garlic powder, salt, and pepper.
- Place salmon fillets on a sheet pan lined with parchment paper. Brush the honey mustard glaze over each fillet.
- Arrange asparagus spears around the salmon. Drizzle lightly with olive oil and sprinkle with salt and pepper.
- Roast for 12-15 minutes until the salmon is flaky and asparagus is tender.
- Serve immediately for a quick and healthy dinner.
3. BBQ Chicken Thighs with Sweet Potatoes
Ingredients:
- 6 chicken thighs, skin-on
- 2 medium sweet potatoes, diced
- 1 red onion, sliced
- 1/2 cup BBQ sauce
- 2 tbsp olive oil
- 1 tsp smoked paprika
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400°F (200°C).
- Toss diced sweet potatoes and red onion with olive oil, paprika, salt, and pepper. Spread evenly on the sheet pan.
- Brush BBQ sauce generously over the chicken thighs and place them on top of the sweet potatoes.
- Roast for 35-40 minutes, turning the sweet potatoes halfway through. Ensure the chicken reaches 165°F (75°C).
- Serve with an extra drizzle of BBQ sauce for added flavor.
4. Mediterranean Turkey Meatballs with Vegetables
Ingredients:
- 1 lb ground turkey
- 1/4 cup breadcrumbs
- 1 egg
- 2 cloves garlic, minced
- 1/4 cup crumbled feta cheese
- 1 tsp dried oregano
- 1 cup cherry tomatoes
- 1 cup bell peppers, diced
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400°F (200°C).
- In a bowl, mix ground turkey, breadcrumbs, egg, garlic, feta, oregano, salt, and pepper. Form into 1-inch meatballs.
- Place meatballs on a sheet pan and surround them with cherry tomatoes and bell peppers.
- Drizzle olive oil over the vegetables and toss lightly.
- Roast for 20-25 minutes until the meatballs are cooked through.
- Serve with whole-grain pita or a side of tzatziki for a complete meal.
5. Shrimp and Veggie Stir-Fry Sheet Pan
Ingredients:
- 1 lb large shrimp, peeled and deveined
- 1 cup broccoli florets
- 1 cup snap peas
- 1 red bell pepper, sliced
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tsp garlic powder
- 1/2 tsp ginger powder
- Sesame seeds for garnish
Instructions:
- Preheat the oven to 400°F (200°C).
- In a bowl, toss shrimp with soy sauce, sesame oil, garlic powder, and ginger powder.
- Spread broccoli, snap peas, and red bell pepper on the sheet pan. Drizzle lightly with sesame oil and sprinkle with salt.
- Add the shrimp to the pan and roast for 10-12 minutes until shrimp are pink and vegetables are tender.
- Garnish with sesame seeds and serve with brown rice or quinoa.
6. Tofu and Sweet Potato Bowl
Ingredients:
- 1 block firm tofu, pressed and cubed
- 2 medium sweet potatoes, diced
- 1 cup kale, chopped
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1/2 tsp cumin
- Salt and pepper to taste
- Tahini for drizzle
Instructions:
- Preheat the oven to 425°F (220°C).
- Toss sweet potatoes with olive oil, paprika, cumin, salt, and pepper. Spread on a sheet pan.
- Add tofu cubes to the pan and drizzle with a little olive oil. Sprinkle with salt and pepper.
- Roast for 20 minutes, then add kale to the pan. Roast for an additional 5-7 minutes until kale is crispy.
- Drizzle with tahini before serving.
7. Cajun Chicken with Brussels Sprouts
Ingredients:
- 4 chicken drumsticks
- 1 cup Brussels sprouts, halved
- 1/2 cup red onion, sliced
- 2 tbsp Cajun seasoning
- 2 tbsp olive oil
- Juice of 1 lime
Instructions:
- Preheat the oven to 425°F (220°C).
- Toss chicken drumsticks with 1 tbsp olive oil and Cajun seasoning.
- On a sheet pan, arrange Brussels sprouts and red onion. Drizzle with the remaining olive oil and sprinkle with salt.
- Place the chicken on top and roast for 25-30 minutes, flipping the chicken halfway through.
- Squeeze fresh lime juice over the dish before serving.
8. Balsamic Glazed Pork Tenderloin
Ingredients:
- 1 pork tenderloin (about 1 lb)
- 1 cup baby carrots
- 1 cup parsnips, sliced
- 2 tbsp balsamic vinegar
- 1 tbsp honey
- 1 tbsp olive oil
- 1 tsp garlic powder
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400°F (200°C).
- In a small bowl, mix balsamic vinegar, honey, olive oil, garlic powder, salt, and pepper.
- Place the pork tenderloin on the sheet pan and brush with the balsamic glaze.
- Surround the pork with baby carrots and parsnips, drizzling with olive oil and seasoning with salt and pepper.
- Roast for 25-30 minutes until the pork reaches 145°F (63°C). Let it rest for 5 minutes before slicing.
These high protein sheet pan meals offer a variety of flavors and ingredients to keep your meals exciting and nutrient-packed.
With easy preparation and cleanup, sheet pan meals are an excellent way to simplify your cooking routine while staying on top of your health goals.
Also, do not forget to try these healthy air fryer recipes!
