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20 Budget-Friendly Fall Sheet-Pan Dinners With Less Cleanup

ByNick Garcia
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A sheet-pan dinner cuts down on the pots you wash without cutting out warm fall flavors. These 20 recipes roast chicken or beans with ordinary vegetables and simple dry seasonings. Cooked rice makes an easy accompaniment, and the oven does most of the work.

Roast rather than steam

  • Spread food in a single layer with a little room between pieces. Use two pans when necessary.
  • Start the vegetables first, then add the chicken or beans at the stage listed.
  • Rice is prepared separately or used from a safely chilled batch; the listed oven time covers the sheet pan.

Before you start cooking

Every recipe includes its serving count, ingredient quantities, preparation time, cooking time, and complete directions. Cooking times are estimates; check tenderness and safe temperatures before serving. Where cooked rice or cooked lentils are listed, prepare them according to their package directions first. That separate cooking time is not included.

Grocery prices vary by location and season. The budget tips focus on affordable staples, overlapping ingredients, and avoiding waste rather than promising an unverified price per serving.

How the protein estimates were calculated

These are conservative ingredient-based estimates, not a complete nutrition analysis. Poultry recipes count 1 1/2 pounds as six 4-ounce portions, assume a label value of 20 grams protein per 4 ounces raw poultry, and divide by four servings: about 30 grams each. Greek yogurt recipes assume 10 grams per 100 grams yogurt; cottage cheese recipes assume 11 grams per 100 grams. Egg recipes count 6 grams per egg. Other ingredients may add protein but are not counted here. Check your product labels and divide the finished dish into the stated number of equal portions.

Jump to a recipe

  1. Smoky Chicken and Sweet Potato Sheet-Pan Dinner
  2. Thyme Chicken and Butternut Squash Sheet-Pan Dinner
  3. Curried Chicken and Cabbage and Carrot Sheet-Pan Dinner
  4. Sage Chicken and Mushroom and Carrot Sheet-Pan Dinner
  5. Chili-Spiced Chicken and Apple and Carrot Sheet-Pan Dinner
  6. Ginger-Spiced Chicken and Cauliflower Sheet-Pan Dinner
  7. Garlic-Herb Chicken and Potato and Celery Sheet-Pan Dinner
  8. Rosemary Chicken and Spinach and Carrot Sheet-Pan Dinner
  9. Smoky Chicken and Green Bean and Carrot Sheet-Pan Dinner
  10. Thyme White Bean and Sweet Potato Sheet-Pan Dinner
  11. Curried White Bean and Butternut Squash Sheet-Pan Dinner
  12. Sage White Bean and Cabbage and Carrot Sheet-Pan Dinner
  13. Chili-Spiced White Bean and Mushroom and Carrot Sheet-Pan Dinner
  14. Ginger-Spiced White Bean and Apple and Carrot Sheet-Pan Dinner
  15. Garlic-Herb White Bean and Cauliflower Sheet-Pan Dinner
  16. Rosemary White Bean and Potato and Celery Sheet-Pan Dinner
  17. Smoky White Bean and Spinach and Carrot Sheet-Pan Dinner
  18. Thyme White Bean and Green Bean and Carrot Sheet-Pan Dinner
  19. Curried Chickpea and Sweet Potato Sheet-Pan Dinner
  20. Sage Chickpea and Butternut Squash Sheet-Pan Dinner

1. Smoky Chicken and Sweet Potato Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 2 medium sweet potatoes, cut into 1/2-inch cubes
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon smoked paprika and 1 teaspoon ground cumin
  • 3 cups cooked brown rice
  • 2 tablespoons lime juice

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the vegetables and onion with half the oil and seasonings. Roast for 20 minutes, stirring halfway through. Small pieces help squash and sweet potatoes cook through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. Check that the vegetables are tender and lightly browned. Remove any faster-cooking vegetables before they become too dark.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

2. Thyme Chicken and Butternut Squash Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 4 cups peeled butternut squash, cut into 1/2-inch cubes
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried thyme and 1/4 teaspoon black pepper
  • 3 cups cooked brown rice
  • 1 tablespoon apple cider vinegar

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the vegetables and onion with half the oil and seasonings. Roast for 20 minutes, stirring halfway through. Small pieces help squash and sweet potatoes cook through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. Check that the vegetables are tender and lightly browned. Remove any faster-cooking vegetables before they become too dark.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

3. Curried Chicken and Cabbage and Carrot Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 4 cups thinly sliced cabbage and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 2 teaspoons gluten-free salt-free curry powder
  • 3 cups cooked brown rice
  • 2 tablespoons lemon juice

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the vegetables and onion with half the oil and seasonings. Roast for 20 minutes, stirring halfway through. Small pieces help squash and sweet potatoes cook through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. Check that the vegetables are tender and lightly browned. Remove any faster-cooking vegetables before they become too dark.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

4. Sage Chicken and Mushroom and Carrot Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 8 ounces mushrooms, sliced, and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried rubbed sage and 1/4 teaspoon black pepper
  • 3 cups cooked brown rice
  • 2 tablespoons lemon juice

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the vegetables and onion with half the oil and seasonings. Roast for 20 minutes, stirring halfway through. Small pieces help squash and sweet potatoes cook through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. Check that the vegetables are tender and lightly browned. Remove any faster-cooking vegetables before they become too dark.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

5. Chili-Spiced Chicken and Apple and Carrot Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 2 firm apples, diced, and 3 carrots, thinly sliced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 2 teaspoons gluten-free salt-free chili powder and 1 teaspoon ground cumin
  • 3 cups cooked brown rice
  • 2 tablespoons lime juice

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the vegetables and onion with half the oil and seasonings. Roast for 20 minutes, stirring halfway through. Small pieces help squash and sweet potatoes cook through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. Check that the vegetables are tender and lightly browned. Remove any faster-cooking vegetables before they become too dark.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

6. Ginger-Spiced Chicken and Cauliflower Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 4 cups small cauliflower florets and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon ground ginger, 1/2 teaspoon ground cumin, and 1/4 teaspoon ground cinnamon
  • 3 cups cooked brown rice
  • 2 tablespoons lemon juice

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the vegetables and onion with half the oil and seasonings. Roast for 20 minutes, stirring halfway through. Small pieces help squash and sweet potatoes cook through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. Check that the vegetables are tender and lightly browned. Remove any faster-cooking vegetables before they become too dark.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

7. Garlic-Herb Chicken and Potato and Celery Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 1 pound potatoes, cut into 1/2-inch cubes, and 2 celery stalks, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried oregano, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
  • 3 cups cooked brown rice
  • 2 tablespoons chopped parsley

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the vegetables and onion with half the oil and seasonings. Roast for 20 minutes, stirring halfway through. Small pieces help squash and sweet potatoes cook through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. Check that the vegetables are tender and lightly browned. Remove any faster-cooking vegetables before they become too dark.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

8. Rosemary Chicken and Spinach and Carrot Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry, and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried rosemary, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
  • 3 cups cooked brown rice
  • 2 tablespoons lemon juice

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the carrots and onion with half the oil and seasonings. Keep the thawed, squeezed spinach aside. Roast the carrots and onion for 20 minutes, stirring halfway through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. When the chicken or beans are cooked and the carrots are tender, distribute the thawed spinach over the pan and roast for 5 more minutes, until hot. Remove any vegetables that are browning too quickly.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

9. Smoky Chicken and Green Bean and Carrot Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 3 cups frozen cut green beans and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon smoked paprika and 1 teaspoon ground cumin
  • 3 cups cooked brown rice
  • 2 tablespoons lime juice

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the vegetables and onion with half the oil and seasonings. Roast for 20 minutes, stirring halfway through. Small pieces help squash and sweet potatoes cook through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. Check that the vegetables are tender and lightly browned. Remove any faster-cooking vegetables before they become too dark.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

10. Thyme White Bean and Sweet Potato Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

  • 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
  • 2 medium sweet potatoes, cut into 1/2-inch cubes
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried thyme and 1/4 teaspoon black pepper
  • 3 cups cooked brown rice
  • 1 tablespoon apple cider vinegar

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the vegetables and onion with half the oil and seasonings. Roast for 20 minutes, stirring halfway through. Small pieces help squash and sweet potatoes cook through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. Check that the vegetables are tender and lightly browned. Remove any faster-cooking vegetables before they become too dark.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

11. Curried White Bean and Butternut Squash Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

  • 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
  • 4 cups peeled butternut squash, cut into 1/2-inch cubes
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 2 teaspoons gluten-free salt-free curry powder
  • 3 cups cooked brown rice
  • 2 tablespoons lemon juice

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the vegetables and onion with half the oil and seasonings. Roast for 20 minutes, stirring halfway through. Small pieces help squash and sweet potatoes cook through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. Check that the vegetables are tender and lightly browned. Remove any faster-cooking vegetables before they become too dark.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

12. Sage White Bean and Cabbage and Carrot Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

  • 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
  • 4 cups thinly sliced cabbage and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried rubbed sage and 1/4 teaspoon black pepper
  • 3 cups cooked brown rice
  • 2 tablespoons lemon juice

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the vegetables and onion with half the oil and seasonings. Roast for 20 minutes, stirring halfway through. Small pieces help squash and sweet potatoes cook through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. Check that the vegetables are tender and lightly browned. Remove any faster-cooking vegetables before they become too dark.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

13. Chili-Spiced White Bean and Mushroom and Carrot Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

  • 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
  • 8 ounces mushrooms, sliced, and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 2 teaspoons gluten-free salt-free chili powder and 1 teaspoon ground cumin
  • 3 cups cooked brown rice
  • 2 tablespoons lime juice

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the vegetables and onion with half the oil and seasonings. Roast for 20 minutes, stirring halfway through. Small pieces help squash and sweet potatoes cook through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. Check that the vegetables are tender and lightly browned. Remove any faster-cooking vegetables before they become too dark.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

14. Ginger-Spiced White Bean and Apple and Carrot Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

  • 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
  • 2 firm apples, diced, and 3 carrots, thinly sliced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon ground ginger, 1/2 teaspoon ground cumin, and 1/4 teaspoon ground cinnamon
  • 3 cups cooked brown rice
  • 2 tablespoons lemon juice

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the vegetables and onion with half the oil and seasonings. Roast for 20 minutes, stirring halfway through. Small pieces help squash and sweet potatoes cook through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. Check that the vegetables are tender and lightly browned. Remove any faster-cooking vegetables before they become too dark.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

15. Garlic-Herb White Bean and Cauliflower Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

  • 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
  • 4 cups small cauliflower florets and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried oregano, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
  • 3 cups cooked brown rice
  • 2 tablespoons chopped parsley

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the vegetables and onion with half the oil and seasonings. Roast for 20 minutes, stirring halfway through. Small pieces help squash and sweet potatoes cook through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. Check that the vegetables are tender and lightly browned. Remove any faster-cooking vegetables before they become too dark.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

16. Rosemary White Bean and Potato and Celery Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

  • 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
  • 1 pound potatoes, cut into 1/2-inch cubes, and 2 celery stalks, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried rosemary, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
  • 3 cups cooked brown rice
  • 2 tablespoons lemon juice

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the vegetables and onion with half the oil and seasonings. Roast for 20 minutes, stirring halfway through. Small pieces help squash and sweet potatoes cook through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. Check that the vegetables are tender and lightly browned. Remove any faster-cooking vegetables before they become too dark.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

17. Smoky White Bean and Spinach and Carrot Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

  • 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry, and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon smoked paprika and 1 teaspoon ground cumin
  • 3 cups cooked brown rice
  • 2 tablespoons lime juice

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the carrots and onion with half the oil and seasonings. Keep the thawed, squeezed spinach aside. Roast the carrots and onion for 20 minutes, stirring halfway through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. When the chicken or beans are cooked and the carrots are tender, distribute the thawed spinach over the pan and roast for 5 more minutes, until hot. Remove any vegetables that are browning too quickly.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

18. Thyme White Bean and Green Bean and Carrot Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

  • 3 (15-ounce) cans no-salt-added white beans, drained and rinsed
  • 3 cups frozen cut green beans and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried thyme and 1/4 teaspoon black pepper
  • 3 cups cooked brown rice
  • 1 tablespoon apple cider vinegar

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the vegetables and onion with half the oil and seasonings. Roast for 20 minutes, stirring halfway through. Small pieces help squash and sweet potatoes cook through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. Check that the vegetables are tender and lightly browned. Remove any faster-cooking vegetables before they become too dark.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

19. Curried Chickpea and Sweet Potato Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

  • 3 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
  • 2 medium sweet potatoes, cut into 1/2-inch cubes
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 2 teaspoons gluten-free salt-free curry powder
  • 3 cups cooked brown rice
  • 2 tablespoons lemon juice

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the vegetables and onion with half the oil and seasonings. Roast for 20 minutes, stirring halfway through. Small pieces help squash and sweet potatoes cook through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. Check that the vegetables are tender and lightly browned. Remove any faster-cooking vegetables before they become too dark.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

20. Sage Chickpea and Butternut Squash Sheet-Pan Dinner

Servings: 4   Prep: 15 minutes   Cook: 35 minutes

Ingredients

  • 3 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
  • 4 cups peeled butternut squash, cut into 1/2-inch cubes
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried rubbed sage and 1/4 teaspoon black pepper
  • 3 cups cooked brown rice
  • 2 tablespoons lemon juice

Instructions

  1. Heat the oven to 425°F. Line a large rimmed sheet pan with parchment. Use a second pan if the ingredients would overlap.
  2. Toss the vegetables and onion with half the oil and seasonings. Roast for 20 minutes, stirring halfway through. Small pieces help squash and sweet potatoes cook through.
  3. For chicken, coat the raw pieces with the remaining oil, garlic, and seasonings and add to the pan. Roast for 18 to 25 minutes more, until the thickest chicken piece reaches 165°F. For canned beans, toss them with the remaining oil, garlic, and seasonings, add them to the pan, and roast for 10 to 15 minutes more.
  4. Check that the vegetables are tender and lightly browned. Remove any faster-cooking vegetables before they become too dark.
  5. Add the finishing ingredient. Divide the cooked rice among four bowls and top with the roasted mixture.

Budget and prep tip: Frozen squash works here too. Spread it out well, and expect extra moisture. Prepare rice separately; the listed cooking time is for the sheet-pan portion.

Store and reheat leftovers

Refrigerate perishable foods in shallow containers within 2 hours, or within 1 hour when the temperature is above 90°F. Keep the refrigerator at 40°F or below. Use cooked leftovers within 3 to 4 days or freeze them promptly. Reheat cooked meals to 165°F, stirring when possible. Keep cold dairy breakfasts and snacks refrigerated until serving. See the USDA leftovers guide.

Common questions

Can I change the vegetable when something else is on sale?

Usually. Replace one firm vegetable with a similar amount of another and cut it to the same size. Cook until tender rather than relying only on the clock. Pumpkin puree changes the sauce differently from cubed squash, so follow a pumpkin recipe when using puree.

Can I double these recipes?

Yes, if the equipment is large enough. Use two sheet pans or baking dishes rather than piling ingredients higher. For slow cookers, follow the manufacturer’s fill guidance and make a second batch if needed. Larger batches can require more time; check the center temperature and tenderness.

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Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

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