15 One-Pan Meals For A Low-Carb Diet

A low-carbohydrate diet, which restricts sugary foods, pasta, and bread, has been shown to be an effective strategy for weight loss and improving certain health markers, such as blood sugar and cholesterol levels [1]. By shifting the body’s primary fuel source from carbohydrates to fat, a low-carb diet can help reduce appetite, increase satiety, and promote fat burning. When combined with the simplicity of one-pan cooking, a low-carb lifestyle becomes even more accessible and sustainable.

One-pan meals are the epitome of convenience, offering a delicious and nutritious dinner with minimal cleanup [2]. This article presents 15 low-carb, one-pan recipes that are perfect for busy weeknights. From savory skillets to flavorful sheet pan dinners, these meals are designed to help you stay on track with your low-carb goals while enjoying delicious and satisfying food.

Here are 15 low-carb one-pan meals to add to your weekly rotation:

1. Sheet Pan Sausage and Veggies

A simple, flavorful, and satisfying meal that is naturally low in carbs.

Ingredients:

• 1.5 lbs Italian sausage
• 1 lb broccoli florets
• 1 red bell pepper, sliced
• 1 red 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, broccoli, bell pepper, 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.

2. One-Skillet Creamy Tuscan Chicken

A rich and decadent dish that is surprisingly low in carbs. The creamy sauce is made with heavy cream and Parmesan cheese.

Ingredients:

• 1.5 lbs boneless, skinless chicken thighs
• 1 tbsp olive oil
• 1/2 cup sun-dried tomatoes, chopped
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 2 cups fresh spinach
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Season the chicken with salt and pepper and cook until browned and cooked through.
3. Remove the chicken from the skillet.
4. Add the garlic and sun-dried tomatoes to the skillet and cook for 1 minute.
5. Stir in the heavy cream and Parmesan cheese and bring to a simmer.
6. Add the spinach and cook until wilted.
7. Return the chicken to the skillet and toss to coat in the sauce.

3. Beef and Broccoli Stir-Fry

A low-carb version of the classic Chinese takeout dish. Serve with cauliflower rice for a complete meal.

Ingredients:

• 1 lb flank steak, thinly sliced
• 1 lb broccoli florets
• 1 tbsp sesame oil
• For the sauce:
• 1/4 cup soy sauce or tamari
• 1 tbsp erythritol or other low-carb sweetener
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated

Instructions:

1. In a large skillet or wok, heat the sesame oil over high heat.
2. Add the steak and cook until browned.
3. Add the broccoli and stir-fry for 3-4 minutes.
4. In a small bowl, whisk together the sauce ingredients.
5. Pour the sauce over the steak and broccoli and cook for another 1-2 minutes, until the sauce has thickened.

4. Sheet Pan Lemon Herb Salmon and Asparagus

A light and healthy meal that is packed with flavor and nutrients. Salmon is a great source of omega-3 fatty acids.

Ingredients:

• 4 (6 oz) salmon fillets
• 1 lb asparagus, trimmed
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried oregano
• Salt and pepper to taste
• 1 lemon, sliced

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large sheet pan, toss the asparagus with olive oil, garlic, oregano, salt, and pepper.
3. Roast for 10 minutes.
4. Place the salmon fillets on the sheet pan and top with lemon slices.
5. Roast for another 10-12 minutes, or until the salmon is cooked through.

5. One-Skillet Philly Cheesesteak

All the flavors of a classic Philly cheesesteak, but without the carbs from the bun.

Ingredients:

• 1 lb sirloin steak, thinly sliced
• 1 tbsp olive oil
• 1 onion, sliced
• 1 bell pepper, sliced
• 8 oz mushrooms, sliced
• 4 slices provolone cheese
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the steak and cook until browned.
3. Add the onion, bell pepper, and mushrooms and cook until softened.
4. Season with salt and pepper to taste.
5. Top with provolone cheese and cover until melted.

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

Conclusion

A low-carb diet doesn’t have to be restrictive or boring. With these 15 one-pan recipes, you can enjoy a variety of delicious and satisfying meals that are easy to prepare and require minimal cleanup. By embracing the simplicity of one-pan cooking, you can make your low-carb journey a delicious and sustainable one.

References

[1] Healthline. “10 Health Benefits of Low-Carb and Ketogenic Diets.” https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets
[2] Chefs Plate. “The Benefits of One Pot and One Pan Meals.” https://www.chefsplate.com/eat/cooking-tips/one-pan-meals
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6. One-Skillet Fried Cabbage with Kielbasa

A simple and flavorful meal that is very low in carbs. Cabbage is a great low-carb vegetable that is packed with nutrients.

Ingredients:

• 1 lb kielbasa, sliced
• 1 tbsp olive oil
• 1 head of cabbage, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the kielbasa and cook until browned.
3. Add the cabbage and onion and cook until the cabbage is wilted and tender.
4. Stir in the garlic and cook for another minute.
5. Season with salt and pepper to taste.

7. Sheet Pan Chicken and Veggies

A versatile and easy-to-customize meal. Use your favorite low-carb vegetables.

Ingredients:

• 1.5 lbs boneless, skinless chicken thighs
• 1 lb broccoli florets
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large sheet pan, toss the chicken and vegetables with olive oil, smoked paprika, garlic powder, salt, and pepper.
3. Roast for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.

8. One-Pot Taco Skillet

A quick and easy meal that is perfect for a busy weeknight. Serve with lettuce wraps or on its own.

Ingredients:

• 1 lb ground beef or turkey
• 1 onion, chopped
• 1 bell pepper, chopped
• 1 (10 oz) can diced tomatoes with green chilies
• 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, onion, and bell pepper until the meat is browned and the vegetables are softened.
2. Stir in the diced tomatoes, chili powder, and cumin.
3. Simmer for 10-15 minutes, or until the liquid has reduced.
4. Sprinkle with cheese and cover until melted.
5. Serve with your favorite low-carb toppings.

9. Sheet Pan Greek Chicken and Veggies

A flavorful and healthy meal that is inspired by Mediterranean cuisine.

Ingredients:

• 1.5 lbs boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 pint cherry tomatoes
• 1 cucumber, chopped
• 1/2 cup Kalamata olives
• 1/4 cup red onion, thinly sliced
• 2 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste
• 1/4 cup crumbled feta cheese

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large sheet pan, toss the chicken, cherry tomatoes, cucumber, olives, and red onion with olive oil, oregano, salt, and pepper.
3. Roast for 20-25 minutes, or until the chicken is cooked through.
4. Sprinkle with feta cheese before serving.

10. One-Skillet Shrimp Scampi with Zucchini Noodles

A low-carb and gluten-free version of the classic Italian dish.

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.

11. Sheet Pan Pork Chops with Green Beans and Cauliflower

A simple and satisfying meal that is perfect for a weeknight dinner. Pork chops are a great source of protein.

Ingredients:

• 4 bone-in pork chops
• 1 lb green beans, trimmed
• 1 head of cauliflower, cut into florets
• 2 tbsp olive oil
• 1 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large sheet pan, toss the green beans and cauliflower with olive oil, garlic powder, salt, and pepper.
3. Roast for 15 minutes.
4. Add the pork chops to the sheet pan and season with salt and pepper.
5. Roast for another 15-20 minutes, or until the pork chops are cooked through.

12. One-Pot Creamy Mushroom and Spinach Chicken

A rich and flavorful dish that is perfect for a cozy night in. The creamy sauce is made with heavy cream and Parmesan cheese.

Ingredients:

• 1.5 lbs boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 tbsp olive oil
• 8 oz mushrooms, sliced
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 2 cups fresh spinach
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Season the chicken with salt and pepper and cook until browned and cooked through.
3. Remove the chicken from the skillet.
4. Add the mushrooms and garlic to the skillet and cook until the mushrooms are softened.
5. Stir in the heavy cream and Parmesan cheese and bring to a simmer.
6. Add the spinach and cook until wilted.
7. Return the chicken to the skillet and toss to coat in the sauce.

13. Sheet Pan Steak Fajitas

A low-carb version of the classic Tex-Mex dish. Serve with lettuce wraps or on its own.

Ingredients:

• 1.5 lbs flank steak, sliced
• 3 bell peppers (assorted colors), sliced
• 1 large onion, sliced
• 2 tbsp olive oil
• 1 packet fajita seasoning
• Optional toppings: guacamole, salsa, sour cream

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large sheet pan, toss the steak, bell peppers, and onion with olive oil and fajita seasoning.
3. Roast for 15-20 minutes, or until the steak is cooked to your desired doneness and the vegetables are tender-crisp.
4. Serve with your favorite low-carb toppings.

14. One-Skillet Breakfast Hash with Eggs

A hearty and satisfying breakfast that is perfect for a weekend brunch. This version uses cauliflower rice instead of potatoes.

Ingredients:

• 1 lb breakfast sausage
• 1 bell pepper, chopped
• 1 onion, chopped
• 2 cups cauliflower rice
• 2 tbsp olive oil
• Salt and pepper to taste
• 4 large eggs

Instructions:

1. In a large skillet, cook the sausage, bell pepper, and onion until the sausage is browned and the vegetables are softened.
2. Stir in the cauliflower rice and cook until tender.
3. Make four wells in the hash and crack an egg into each well.
4. Cover and cook for 5-7 minutes, or until the egg whites are set and the yolks are still runny.

15. Sheet Pan Cod with Roasted Veggies

Cod is a lean and flaky white fish that is a great source of protein. This sheet pan meal is light, healthy, and full of flavor.

Ingredients:

• 4 (6 oz) cod fillets
• 1 lb broccoli florets
• 1 pint cherry tomatoes
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried dill
• Salt and pepper to taste
• 1 lemon, sliced

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large sheet pan, toss the broccoli and cherry tomatoes with olive oil, garlic, dill, salt, and pepper.
3. Roast for 15 minutes.
4. Place the cod fillets on the sheet pan and top with lemon slices.
5. Roast for another 10-12 minutes, or until the cod is cooked through and flakes easily with a fork.