14 High-Protein Spring Sheet Pan Meals

Sheet pan meals are the ultimate solution for busy weeknights, offering a complete and balanced dinner with minimal cleanup. This spring, embrace the simplicity and flavor of these one-pan wonders. Each recipe is designed to be high in protein, which is crucial for muscle synthesis, and can help you feel fuller for longer, aiding in weight management [1]. This collection of 14 sheet pan recipes showcases the best of spring’s produce, combining fresh vegetables and high-quality proteins for a delicious and satisfying meal.

1. Sheet Pan Lemon Garlic Chicken with Asparagus

A quintessential spring meal, this sheet pan dinner features tender chicken and crisp asparagus, all brightened with the flavors of lemon and garlic.

Protein: Approximately 38g per serving

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 bunch of asparagus, trimmed
• 1 lb baby potatoes, halved
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 lemon, sliced
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the potatoes with olive oil, salt, and pepper. Roast for 20 minutes.
3. Add the chicken and asparagus to the baking sheet. Drizzle with more olive oil, and season with garlic, salt, and pepper. Top with lemon slices.
4. Bake for another 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.

2. Baked Salmon with Roasted Spring Vegetables

This colorful and nutritious sheet pan dinner is as beautiful as it is delicious. The salmon is cooked to perfection alongside a medley of spring vegetables.

Protein: Approximately 36g per serving

Ingredients:

• 4 (6 oz) salmon fillets
• 1 bunch of asparagus, trimmed
• 1 red bell pepper, sliced
• 1 pint of cherry tomatoes
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the asparagus, bell pepper, and cherry tomatoes with olive oil, oregano, salt, and pepper.
3. Place the salmon fillets on the baking sheet among the vegetables. Season the salmon with salt and pepper.
4. Bake for 15-20 minutes, or until the salmon is cooked through and the vegetables are roasted.

3. Sheet Pan Steak Fajitas with Peppers and Onions

Bring the sizzle of your favorite restaurant to your own kitchen with these easy and flavorful sheet pan steak fajitas.

Protein: Approximately 40g per serving

Ingredients:

• 1.5 lbs flank steak, thinly sliced
• 2 bell peppers (assorted colors), sliced
• 1 large onion, sliced
• 2 tablespoons olive oil
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• Tortillas and your favorite toppings for serving

Instructions:

1. Preheat oven to 425°F (220°C).
2. On a large baking sheet, toss the steak, peppers, and onion with olive oil, chili powder, cumin, salt, and pepper.
3. Spread the mixture in a single layer.
4. Bake for 15-20 minutes, or until the steak is cooked to your liking and the vegetables are tender.

4. Roasted Chicken Thighs with Radishes and Carrots

Crispy-skinned chicken thighs are roasted with sweet carrots and peppery radishes for a simple and satisfying meal.

Protein: Approximately 36g per serving

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 1 lb carrots, peeled and chopped
• 1 bunch of radishes, halved
• 2 tablespoons olive oil
• 1 tablespoon fresh thyme
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the carrots and radishes with olive oil, thyme, salt, and pepper.
3. Pat the chicken thighs dry and season generously with salt and pepper. Place them on the baking sheet with the vegetables.
4. Bake for 30-35 minutes, or until the chicken is cooked through and the skin is crispy.

5. Sheet Pan Honey Mustard Pork Chops with Green Beans

The sweet and tangy honey mustard glaze perfectly complements the savory pork chops and crisp green beans.

Protein: Approximately 38g per serving

Ingredients:

• 4 bone-in pork chops
• 1 lb green beans, trimmed
• 2 tablespoons Dijon mustard
• 2 tablespoons honey
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss the green beans with olive oil, salt, and pepper.
3. In a small bowl, whisk together the Dijon mustard and honey. Season the pork chops with salt and pepper, then brush with the honey mustard glaze.
4. Place the pork chops on the baking sheet with the green beans.
5. Bake for 20-25 minutes, or until the pork chops are cooked through.

6. Baked Cod with Cherry Tomatoes and Artichokes

A light and flaky cod is baked with sweet cherry tomatoes and tender artichoke hearts for a taste of the Mediterranean.

Protein: Approximately 32g per serving

Ingredients:

• 4 (6 oz) cod fillets
• 1 pint cherry tomatoes
• 1 can (14 oz) artichoke hearts, drained and halved
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon dried basil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss the cherry tomatoes and artichoke hearts with olive oil, garlic, basil, salt, and pepper.
3. Place the cod fillets on the baking sheet and season with salt and pepper.
4. Bake for 15-20 minutes, or until the cod is cooked through.

7. Sheet Pan Italian Sausage with Spring Vegetables

This colorful and flavorful meal is a breeze to throw together. The Italian sausage pairs perfectly with a variety of spring vegetables.

Protein: Approximately 35g per serving

Ingredients:

• 1.5 lbs Italian sausage links
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 onion, sliced
• 1 zucchini, sliced
• 2 tablespoons olive oil
• 1 teaspoon Italian seasoning

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss the sausage and vegetables with olive oil and Italian seasoning.
3. Bake for 25-30 minutes, or until the sausage is cooked through and the vegetables are tender.

8. Roasted Turkey Breast with Asparagus and Potatoes

A lean and healthy meal that’s perfect for a weeknight dinner. The turkey breast stays moist and flavorful.

Protein: Approximately 42g per serving

Ingredients:

• 1.5 lbs boneless, skinless turkey breast
• 1 lb baby potatoes, quartered
• 1 bunch of asparagus, trimmed
• 2 tablespoons olive oil
• 1 tablespoon fresh rosemary, chopped
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss the potatoes with olive oil, rosemary, salt, and pepper on a baking sheet. Roast for 20 minutes.
3. Add the turkey breast and asparagus to the pan. Drizzle with more olive oil and season.
4. Bake for another 25-30 minutes, or until the turkey is cooked through.

9. Sheet Pan Teriyaki Salmon with Broccoli

A quick and easy meal with a delicious homemade teriyaki sauce.

Protein: Approximately 34g per serving

Ingredients:

• 4 (6 oz) salmon fillets
• 4 cups broccoli florets
• For the sauce: 1/2 cup soy sauce, 1/4 cup honey, 2 cloves garlic (minced), 1 tablespoon grated ginger.

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a bowl, whisk together the sauce ingredients.
3. Place the salmon and broccoli on a baking sheet. Pour the sauce over everything.
4. Bake for 15-20 minutes, or until the salmon is cooked through.

10. Baked Chicken Parmesan with Zucchini

A lighter, healthier version of the classic chicken Parmesan, all made on one sheet pan.

Protein: Approximately 40g per serving

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 cup marinara sauce
• 1 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 2 medium zucchini, sliced

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place the chicken breasts and zucchini on a baking sheet.
3. Top each chicken breast with marinara sauce, mozzarella, and Parmesan cheese.
4. Bake for 20-25 minutes, or until the chicken is cooked through and the cheese is bubbly.

11. Sheet Pan Shrimp Boil with Spring Vegetables

All the flavors of a classic shrimp boil, but made easy on a sheet pan.

Protein: Approximately 30g per serving

Ingredients:

• 1.5 lbs large shrimp, peeled and deveined
• 1 lb baby potatoes, halved
• 2 ears of corn, cut into small rounds
• 12 oz andouille sausage, sliced
• 2 tablespoons Old Bay seasoning
• 4 tablespoons melted butter

Instructions:

1. Preheat oven to 400°F (200°C).
2. Boil the potatoes until they are almost tender. Drain.
3. On a large baking sheet, toss the potatoes, corn, sausage, and shrimp with the melted butter and Old Bay seasoning.
4. Bake for 15-20 minutes, or until the shrimp are cooked through.

12. Roasted Pork Tenderloin with Strawberries and Balsamic

A surprising and delicious combination of savory pork, sweet strawberries, and tangy balsamic.

Protein: Approximately 36g per serving

Ingredients:

• 1.5 lbs pork tenderloin
• 1 pint fresh strawberries, hulled and halved
• 1/4 cup balsamic glaze
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Season the pork tenderloin with salt and pepper and place it on a baking sheet.
3. Roast for 20 minutes.
4. Toss the strawberries with the balsamic glaze and add them to the baking sheet around the pork.
5. Roast for another 5-10 minutes, or until the pork is cooked through.

13. Sheet Pan Greek Chicken with Lemon and Herbs

This bright and flavorful chicken is infused with classic Greek flavors.

Protein: Approximately 38g per serving

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 red onion, cut into wedges
• 1 pint cherry tomatoes
• 1/2 cup Kalamata olives
• 1/4 cup chopped fresh oregano
• 1 lemon, sliced
• 2 tablespoons olive oil

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss the chicken, onion, tomatoes, and olives with olive oil, oregano, salt, and pepper.
3. Top with lemon slices.
4. Bake for 25-30 minutes, or until the chicken is cooked through.

14. Baked Tofu with Spring Vegetables and Peanut Sauce

A delicious and satisfying vegetarian sheet pan meal with a creamy and flavorful peanut sauce.

Protein: Approximately 26g per serving

Ingredients:

• 1 block (16 oz) extra-firm tofu, pressed and cubed
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• For the sauce: 1/2 cup peanut butter, 1/4 cup soy sauce, 2 tablespoons honey, 2 tablespoons lime juice.

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss the tofu, broccoli, and bell pepper with a little olive oil.
3. Bake for 20 minutes.
4. While the tofu and vegetables are baking, whisk together the sauce ingredients.
5. Pour the sauce over the tofu and vegetables and bake for another 5-10 minutes.

References

[1] Westerterp-Plantenga, M. S. (2003). The role of protein in food intake and body weight regulation. Current Opinion in Clinical Nutrition & Metabolic Care, 6(6), 635-638.