15 One Pan Meals For A Gluten-Free Diet

In our fast-paced world, the convenience of a simple, delicious, and healthy meal is more valuable than ever. One-pan meals have emerged as a popular solution for busy individuals and families, offering a streamlined cooking process with minimal cleanup. When combined with a gluten-free diet, these meals become a powerful tool for maintaining a healthy lifestyle without sacrificing flavor or spending hours in the kitchen. This article presents 15 delectable one-pan recipes that are entirely gluten-free, designed to bring ease and variety to your weeknight dinners.

A gluten-free diet, which excludes the protein gluten found in wheat, barley, and rye, is essential for individuals with celiac disease and can be beneficial for those with gluten sensitivity [1]. Adopting a gluten-free lifestyle can lead to improved digestion, increased energy levels, and reduced inflammation for sensitive individuals [2]. One-pan cooking, on the other hand, offers a host of benefits including time savings, reduced food waste, and enhanced flavor development as ingredients meld together during the cooking process [3]. By embracing gluten-free one-pan meals, you can enjoy nutritious, flavorful, and satisfying dishes with the added bonus of a quick and easy cleanup.

Here are 15 one-pan meals to inspire your culinary adventures:

1. Sheet Pan Lemon Herb Chicken & Veggies

A timeless classic, this recipe combines tender chicken with a medley of colorful vegetables, all roasted to perfection with a zesty lemon-herb marinade.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 lb baby potatoes, halved
• 1 bunch asparagus, trimmed
• 1 red onion, cut into wedges
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• Salt and pepper to taste
• 1 lemon, sliced

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss the potatoes and red onion with olive oil, garlic, oregano, thyme, salt, and pepper.
3. Spread the potato mixture on a large sheet pan and roast for 15 minutes.
4. Add the chicken breasts and asparagus to the pan, and top with lemon slices.
5. Roast for another 15-20 minutes, or until the chicken is cooked through and the vegetables are tender.

2. One-Pot Taco Skillet

Enjoy all the flavors of a taco in a single skillet, perfect for a quick and satisfying weeknight meal.

Ingredients:

• 1 lb ground beef or turkey
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (15 oz) can black beans, rinsed and drained
• 1 (15 oz) can corn, drained
• 1 (10 oz) can diced tomatoes with green chilies
• 1 cup gluten-free chicken broth
• 1 tbsp chili powder
• 1 tsp cumin
• Salt and pepper to taste
• 1 cup shredded cheddar cheese
• Optional toppings: sour cream, avocado, cilantro

Instructions:

1. In a large skillet, cook the ground meat and onion until the meat is browned.
2. Add the garlic and cook for another minute.
3. Stir in the black beans, corn, diced tomatoes, chicken broth, chili powder, and cumin.
4. Bring to a simmer and cook for 10-15 minutes, or until the liquid has reduced.
5. Sprinkle with cheese and cover until melted.
6. Serve with your favorite taco toppings.

3. Sheet Pan Sausage, Peppers, and Onions

This simple and flavorful combination is a classic for a reason. It’s easy to prepare and always a crowd-pleaser.

Ingredients:

• 1 lb gluten-free Italian sausage
• 2 bell peppers (any color), sliced
• 1 large onion, sliced
• 2 tbsp olive oil
• 1 tsp Italian seasoning
• Salt and pepper to taste

Instructions:

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

4. One-Pot Shrimp Scampi with Zucchini Noodles

A lighter, low-carb take on a classic pasta dish, this shrimp scampi is full of flavor and comes together in minutes.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 4 medium zucchini, spiralized
• 4 tbsp butter or olive oil
• 4 cloves garlic, minced
• 1/2 cup dry white wine or chicken broth
• Juice of 1 lemon
• 1/4 cup chopped fresh parsley
• Red pepper flakes to taste
• Salt and pepper to taste

Instructions:

1. In a large skillet, melt the butter over medium heat.
2. Add the garlic and red pepper flakes and cook for 1 minute until fragrant.
3. Add the shrimp and cook for 2-3 minutes per side, until pink and cooked through.
4. Remove the shrimp from the skillet.
5. Add the white wine and lemon juice to the skillet, and bring to a simmer.
6. Add the zucchini noodles and cook for 2-3 minutes, until tender.
7. Return the shrimp to the skillet, add the parsley, and toss to combine.

5. Sheet Pan Honey Mustard Salmon & Broccoli

This healthy and flavorful meal is perfect for a quick and elegant dinner.

Ingredients:

• 4 (6 oz) salmon fillets
• 1 lb broccoli florets
• 2 tbsp olive oil
• Salt and pepper to taste
• For the honey mustard sauce:
• 1/4 cup Dijon mustard
• 2 tbsp honey
• 1 tbsp olive oil
• 1 clove garlic, minced

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large sheet pan, toss the broccoli with olive oil, salt, and pepper.
3. Roast for 10 minutes.
4. In a small bowl, whisk together the honey mustard sauce ingredients.
5. Place the salmon fillets on the sheet pan with the broccoli and brush with the honey mustard sauce.
6. Roast for another 10-12 minutes, or until the salmon is cooked through.

… (The remaining 10 recipes would follow a similar format)

Conclusion

Adopting a gluten-free lifestyle doesn’t have to mean sacrificing convenience or flavor. These 15 one-pan recipes demonstrate that it’s entirely possible to create delicious, satisfying, and healthy meals with minimal effort and cleanup. From hearty skillets to vibrant sheet pan dinners, there’s a world of culinary possibilities waiting to be explored. So, embrace the simplicity of one-pan cooking and enjoy the delicious freedom of a gluten-free diet.

References

[1] Mayo Clinic. “Gluten-free diet.” https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530
[2] Bob’s Red Mill. “10 Benefits of Eating a Gluten Free Diet.” https://www.bobsredmill.com/articles/10-benefits-of-eating-a-gluten-free-diet
[3] Chefs Plate. “The Benefits of One Pot and One Pan Meals.” https://www.chefsplate.com/eat/cooking-tips/one-pan-meals

6. One-Pot Chicken and Rice

A comforting and flavorful dish that is perfect for a cozy night in. This one-pot wonder combines tender chicken, fluffy rice, and a savory blend of herbs and spices.

Ingredients:

• 1 tbsp olive oil
• 1 lb boneless, skinless chicken thighs, cut into bite-sized pieces
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup long-grain white rice
• 2 cups gluten-free chicken broth
• 1 tsp dried thyme
• Salt and pepper to taste
• 2 tbsp chopped fresh parsley

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium-high heat.
2. Add the chicken and cook until browned on all sides.
3. Add the onion, carrots, and celery and cook until softened.
4. Stir in the garlic and cook for another minute.
5. Add the rice, chicken broth, thyme, salt, and pepper.
6. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the rice is cooked and the liquid is absorbed.
7. Stir in the parsley before serving.

7. Sheet Pan Pork Chops with Apples and Green Beans

A delightful combination of sweet and savory, this sheet pan dinner is perfect for a fall evening.

Ingredients:

• 4 bone-in pork chops
• 1 lb green beans, trimmed
• 2 apples, cored and sliced
• 1 red onion, cut into wedges
• 2 tbsp olive oil
• 1 tbsp maple syrup
• 1 tsp Dijon mustard
• 1/2 tsp dried rosemary
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss the green beans, apples, and red onion with olive oil, maple syrup, Dijon mustard, rosemary, salt, and pepper.
3. Spread the mixture on a large sheet pan.
4. Place the pork chops on top of the vegetables.
5. Roast for 20-25 minutes, or until the pork chops are cooked through and the vegetables are tender.

8. One-Pot Black Bean and Quinoa Chili

A hearty and healthy vegan chili that is packed with protein and fiber. This one-pot meal is perfect for a chilly day.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 bell peppers, chopped
• 3 cloves garlic, minced
• 1 (28 oz) can crushed tomatoes
• 1 (15 oz) can black beans, rinsed and drained
• 1 (15 oz) can kidney beans, rinsed and drained
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 2 tbsp chili powder
• 1 tbsp cumin
• 1 tsp smoked paprika
• Salt and pepper to taste
• Optional toppings: cilantro, avocado, dairy-free sour cream

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion and bell peppers and cook until softened.
3. Stir in the garlic and cook for another minute.
4. Add the crushed tomatoes, black beans, kidney beans, quinoa, vegetable broth, chili powder, cumin, and smoked paprika.
5. Bring to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the quinoa is cooked.
6. Season with salt and pepper to taste and serve with your favorite toppings.

9. Sheet Pan Chicken Fajitas

Bring the sizzle of a restaurant-style fajita to your home with this easy sheet pan recipe.

Ingredients:

• 1.5 lbs boneless, skinless chicken breasts, sliced
• 3 bell peppers (assorted colors), sliced
• 1 large onion, sliced
• 2 tbsp olive oil
• 1 packet gluten-free fajita seasoning
• Gluten-free corn or flour tortillas, for serving
• Optional toppings: guacamole, salsa, sour cream

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large sheet pan, toss the chicken, bell peppers, and onion with olive oil and fajita seasoning.
3. Roast for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp.
4. Serve with warm tortillas and your favorite toppings.

10. One-Pot Creamy Tomato and Basil Pasta

A simple yet elegant pasta dish that comes together in one pot for easy cleanup.

Ingredients:

• 12 oz gluten-free pasta
• 1 (28 oz) can crushed tomatoes
• 4 cups vegetable broth
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 tsp dried oregano
• 1/2 cup heavy cream or full-fat coconut milk
• 1/2 cup grated Parmesan cheese (or dairy-free alternative)
• 1/4 cup chopped fresh basil
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, combine the pasta, crushed tomatoes, vegetable broth, onion, garlic, and oregano.
2. Bring to a boil, then reduce the heat to a simmer and cook, stirring occasionally, for 10-12 minutes, or until the pasta is al dente.
3. Stir in the heavy cream, Parmesan cheese, and basil.
4. Season with salt and pepper to taste and serve immediately.

11. Sheet Pan Gnocchi with Roasted Vegetables

Crispy gnocchi and tender roasted vegetables come together for a simple and satisfying meal.

Ingredients:

• 1 (16 oz) package gluten-free gnocchi
• 1 lb Brussels sprouts, halved
• 1 red bell pepper, chopped
• 1 red onion, chopped
• 2 tbsp olive oil
• 1 tsp garlic powder
• Salt and pepper to taste
• Grated Parmesan cheese, for serving (optional)

Instructions:

1. Preheat oven to 425°F (220°C).
2. On a large sheet pan, toss the gnocchi, Brussels sprouts, red bell pepper, and red onion with olive oil, garlic powder, salt, and pepper.
3. Roast for 20-25 minutes, flipping halfway through, until the gnocchi is golden and crispy and the vegetables are tender.
4. Sprinkle with Parmesan cheese before serving, if desired.

12. One-Pot Spanish Chicken and Rice

This flavorful dish is inspired by Spanish paella and is a complete meal in one pot.

Ingredients:

• 1 tbsp olive oil
• 1 lb boneless, skinless chicken thighs, cut into bite-sized pieces
• 1 onion, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1 cup long-grain white rice
• 1 (14.5 oz) can diced tomatoes
• 2 cups gluten-free chicken broth
• 1 tsp smoked paprika
• 1/2 tsp turmeric
• Pinch of saffron threads (optional)
• Salt and pepper to taste
• 1/2 cup frozen peas

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium-high heat.
2. Add the chicken and cook until browned.
3. Add the onion and bell pepper and cook until softened.
4. Stir in the garlic and cook for another minute.
5. Add the rice, diced tomatoes, chicken broth, smoked paprika, turmeric, and saffron (if using).
6. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the rice is cooked.
7. Stir in the frozen peas and cook for another 2-3 minutes, until heated through.

13. Sheet Pan Steak and Veggies

A hearty and satisfying meal that is perfect for a weeknight dinner.

Ingredients:

• 1.5 lbs flank steak, cut into strips
• 1 lb broccoli florets
• 1 red bell pepper, sliced
• 1 red onion, sliced
• 2 tbsp olive oil
• 1 tbsp gluten-free soy sauce or tamari
• 1 tsp honey
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. Preheat oven to 425°F (220°C).
2. In a large bowl, whisk together the olive oil, soy sauce, honey, and garlic.
3. Add the steak, broccoli, bell pepper, and onion to the bowl and toss to coat.
4. Spread the mixture on a large sheet pan.
5. Roast for 10-15 minutes, or until the steak is cooked to your desired doneness and the vegetables are tender.

14. One-Pot Coconut Curry with Chickpeas and Spinach

A fragrant and flavorful vegan curry that is both healthy and delicious.

Ingredients:

• 1 tbsp coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 2 tbsp red curry paste
• 1 (13.5 oz) can full-fat coconut milk
• 1 (15 oz) can chickpeas, rinsed and drained
• 1 sweet potato, peeled and diced
• 1 cup vegetable broth
• 5 oz fresh spinach
• Salt and pepper to taste
• Fresh cilantro, for serving

Instructions:

1. In a large pot or Dutch oven, heat the coconut oil over medium heat.
2. Add the onion and cook until softened.
3. Stir in the garlic and ginger and cook for another minute.
4. Add the red curry paste and cook for 1 minute more.
5. Stir in the coconut milk, chickpeas, sweet potato, and vegetable broth.
6. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the sweet potato is tender.
7. Stir in the spinach and cook until wilted.
8. Season with salt and pepper to taste and serve with fresh cilantro.

15. Sheet Pan Breakfast Hash

A hearty and satisfying breakfast that is perfect for a weekend brunch.

Ingredients:

• 1 lb gluten-free breakfast sausage
• 1 lb baby potatoes, diced
• 1 bell pepper, chopped
• 1 onion, chopped
• 2 tbsp olive oil
• 1 tsp smoked paprika
• Salt and pepper to taste
• 4 large eggs

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large sheet pan, toss the sausage, potatoes, bell pepper, and onion with olive oil, smoked paprika, salt, and pepper.
3. Roast for 20-25 minutes, or until the sausage is cooked through and the potatoes are tender.
4. Make four wells in the hash and crack an egg into each well.
5. Return to the oven and bake for 5-7 minutes, or until the egg whites are set and the yolks are still runny.