20 Sheet Pan Meals for Prediabetes (Complete Recipes)
Managing prediabetes doesn’t mean giving up flavor. In fact, sheet pan meals are one of the easiest ways to make balanced, blood-sugar-friendly dinners with minimal cleanup. You just toss everything on a pan, season it, and let the oven do the work.
Here are 20 delicious sheet pan meals you can rotate through the week.
1. Sheet Pan Lemon Herb Salmon with Asparagus
Ingredients:
- 4 salmon fillets (4 oz each)
- 1 bunch asparagus, trimmed
- 2 tbsp olive oil
- 1 lemon, sliced
- 2 garlic cloves, minced
- 1 tsp dried dill, 1 tsp paprika
- Salt & pepper
Instructions:
- Preheat oven to 400°F.
- Arrange salmon and asparagus on sheet pan.
- Drizzle with olive oil, season with spices, and top salmon with lemon slices.
- Bake 15 minutes until salmon flakes easily.
2. Garlic Chicken and Broccoli
Ingredients:
- 1 lb chicken breast, cubed
- 4 cups broccoli florets
- 2 tbsp olive oil
- 2 garlic cloves, minced
- 1 tsp paprika
- Salt & pepper
Instructions:
- Preheat oven to 425°F.
- Toss chicken and broccoli with oil, garlic, and seasoning.
- Spread evenly and bake 20 minutes, flipping halfway.
3. Mediterranean Sheet Pan Shrimp
Ingredients:
- 1 lb shrimp, peeled and deveined
- 1 zucchini, sliced
- 1 red bell pepper, sliced
- 1 red onion, sliced
- 2 tbsp olive oil
- 1 tsp oregano, 1 tsp smoked paprika
- Juice of 1 lemon
Instructions:
- Preheat oven to 425°F.
- Toss shrimp and veggies with oil and spices.
- Roast 12 minutes, squeeze lemon before serving.
4. Turkey Meatballs with Roasted Veggies
Ingredients:
- 1 lb ground turkey
- 1 egg, beaten
- ½ cup almond flour
- 2 tsp Italian seasoning
- 3 cups Brussels sprouts, halved
- 1 cup cherry tomatoes
- 2 tbsp olive oil
Instructions:
- Preheat oven to 400°F.
- Mix turkey, egg, almond flour, and seasoning, roll into meatballs.
- Place meatballs and veggies on sheet pan, drizzle with oil.
- Bake 25 minutes until cooked through.
5. Sheet Pan Chicken Fajitas
Ingredients:
- 1 lb chicken breast, sliced
- 2 bell peppers, sliced
- 1 onion, sliced
- 2 tbsp olive oil
- 2 tsp chili powder, 1 tsp cumin
- Salt & pepper
Instructions:
- Preheat oven to 425°F.
- Toss all ingredients, spread evenly.
- Roast 20 minutes, stirring once.
- Serve with low-carb tortillas or lettuce wraps.
6. Dijon Chicken with Green Beans
Ingredients:
- 1 lb chicken thighs, boneless skinless
- 2 tbsp Dijon mustard
- 2 cups green beans
- 2 tbsp olive oil
- 1 tsp thyme
- Salt & pepper
Instructions:
- Preheat oven to 400°F.
- Rub chicken with Dijon and olive oil.
- Arrange with green beans, season, and roast 25 minutes.
7. Sheet Pan Cod with Roasted Veggies
Ingredients:
- 4 cod fillets
- 1 zucchini, chopped
- 1 red onion, wedges
- 1 cup cherry tomatoes
- 2 tbsp olive oil
- 1 tsp oregano
- Lemon wedges
Instructions:
- Preheat oven to 400°F.
- Spread cod and veggies on pan, drizzle with oil and seasoning.
- Roast 18 minutes.
8. Balsamic Chicken and Brussels Sprouts
Ingredients:
- 1 lb chicken breast, cubed
- 3 cups Brussels sprouts, halved
- 2 tbsp balsamic vinegar
- 2 tbsp olive oil
- 1 tsp garlic powder
- Salt & pepper
Instructions:
- Preheat oven to 425°F.
- Toss chicken and sprouts with balsamic, oil, and spices.
- Roast 22 minutes, flipping halfway.
9. Sheet Pan Greek Chicken
Ingredients:
- 1 lb chicken thighs
- 1 red onion, sliced
- 1 zucchini, sliced
- 1 cup cherry tomatoes
- 2 tbsp olive oil
- 1 tsp oregano, 1 tsp paprika
- Feta cheese (optional)
Instructions:
- Preheat oven to 400°F.
- Arrange chicken and veggies, drizzle oil, season.
- Roast 25 minutes, sprinkle feta before serving.
10. Sheet Pan Steak & Peppers
Ingredients:
- 1 lb flank steak, sliced thin
- 2 bell peppers, sliced
- 1 onion, sliced
- 2 tbsp olive oil
- 1 tsp chili powder, 1 tsp cumin
Instructions:
- Preheat oven to 425°F.
- Spread steak and veggies, season, drizzle oil.
- Roast 12 minutes (medium doneness).
11. Sheet Pan Pesto Salmon with Zucchini
Ingredients:
- 4 salmon fillets
- 2 zucchinis, sliced
- 2 tbsp pesto
- 1 tbsp olive oil
Instructions:
- Preheat oven to 400°F.
- Spread salmon and zucchini, top salmon with pesto.
- Bake 15 minutes.
12. Chicken Sausage and Veggie Bake
Ingredients:
- 1 lb chicken sausage, sliced
- 2 cups broccoli
- 1 red onion, chopped
- 1 red bell pepper, chopped
- 2 tbsp olive oil
- 1 tsp Italian seasoning
Instructions:
- Preheat oven to 425°F.
- Toss sausage and veggies with oil and seasoning.
- Roast 20 minutes.
13. Sheet Pan Garlic Butter Shrimp
Ingredients:
- 1 lb shrimp
- 2 cups broccoli
- 1 zucchini, chopped
- 2 tbsp olive oil
- 2 garlic cloves, minced
- 1 tsp paprika
Instructions:
- Preheat oven to 425°F.
- Spread shrimp and veggies, drizzle oil, season.
- Roast 12 minutes.
14. Teriyaki Salmon with Veggies
Ingredients:
- 4 salmon fillets
- 1 cup broccoli
- 1 cup bell peppers
- 2 tbsp low-sodium teriyaki sauce
- 1 tbsp olive oil
Instructions:
- Preheat oven to 400°F.
- Spread salmon and veggies, drizzle with sauce and oil.
- Bake 15 minutes.
15. Sheet Pan Chicken & Cauliflower
Ingredients:
- 1 lb chicken thighs
- 3 cups cauliflower florets
- 2 tbsp olive oil
- 1 tsp turmeric, 1 tsp garlic powder
Instructions:
- Preheat oven to 425°F.
- Toss chicken and cauliflower with oil and spices.
- Roast 25 minutes.
16. Sheet Pan Tilapia with Veggies
Ingredients:
- 4 tilapia fillets
- 1 zucchini, sliced
- 1 cup cherry tomatoes
- 1 lemon, sliced
- 2 tbsp olive oil
- Salt & pepper
Instructions:
- Preheat oven to 400°F.
- Spread tilapia and veggies, drizzle oil, season, add lemon.
- Bake 15 minutes.
17. Sheet Pan Chicken Caprese
Ingredients:
- 1 lb chicken breast
- 1 cup cherry tomatoes
- 2 tbsp olive oil
- 1 tsp Italian seasoning
- ½ cup mozzarella (optional, moderation)
- Fresh basil
Instructions:
- Preheat oven to 400°F.
- Spread chicken and tomatoes, drizzle oil, season.
- Roast 20 minutes, top with mozzarella and basil.
18. Cajun Shrimp and Broccoli
Ingredients:
- 1 lb shrimp
- 3 cups broccoli
- 2 tbsp olive oil
- 1 tsp Cajun seasoning
Instructions:
- Preheat oven to 425°F.
- Spread shrimp and broccoli, season.
- Roast 12 minutes.
19. Sheet Pan Chicken & Mushrooms
Ingredients:
- 1 lb chicken thighs
- 2 cups mushrooms, sliced
- 2 tbsp olive oil
- 1 tsp thyme
- 2 garlic cloves, minced
Instructions:
- Preheat oven to 400°F.
- Spread chicken and mushrooms, drizzle oil, season.
- Bake 25 minutes.
20. Sheet Pan Veggie & Turkey Sausage
Ingredients:
- 1 lb turkey sausage, sliced
- 2 zucchinis, chopped
- 1 red bell pepper, chopped
- 2 tbsp olive oil
- 1 tsp smoked paprika
Instructions:
- Preheat oven to 425°F.
- Toss sausage and veggies with oil and spices.
- Roast 20 minutes.
Final Thoughts
These 20 sheet pan meals make prediabetes management simple, delicious, and practical. Each dish balances lean protein, fiber-rich vegetables, and healthy fats to support steady blood sugar levels—without sacrificing flavor.
