45 One-Pan Recipes for High-Protein and Gluten-Free Diet

This document provides a collection of 45 delicious and easy one-pan recipes, categorized into three popular dietary styles: gluten-free, high-protein, and low-carb. Each recipe is designed for convenience, flavor, and nutritional value, making it easier than ever to stick to your dietary goals without sacrificing taste or spending hours in the kitchen.

Gluten-Free One-Pan Meals

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:

High-Protein One-Pan Meals

1. Sheet Pan Chicken Fajitas

A classic Tex-Mex dish made even easier. This recipe is packed with lean protein from chicken and colorful, nutrient-rich vegetables.

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 fajita seasoning
• Optional toppings: Greek yogurt, salsa, avocado

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 your favorite high-protein toppings.

2. One-Skillet Greek Salmon

This recipe is rich in omega-3 fatty acids and protein, making it a heart-healthy and satisfying meal.

Ingredients:

• 4 (6 oz) salmon fillets
• 1 lb asparagus, trimmed
• 1 pint cherry tomatoes
• 1/4 cup Kalamata olives, halved
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried oregano
• Salt and pepper to taste
• Feta cheese, for topping (optional)

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large sheet pan, toss the asparagus, cherry tomatoes, and olives with olive oil, garlic, oregano, salt, and pepper.
3. Roast for 10 minutes.
4. Place the salmon fillets on the sheet pan and season with salt and pepper.
5. Roast for another 10-12 minutes, or until the salmon is cooked through.
6. Top with feta cheese before serving, if desired.

3. Beef and Broccoli Stir-Fry

A high-protein take on a classic Asian dish, this stir-fry is quick, easy, and full of flavor.

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
• 2 tbsp honey or maple syrup
• 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. One-Pot Sausage and Veggie Pasta

A hearty and satisfying pasta dish that is packed with protein and vegetables.

Ingredients:

• 1 lb Italian sausage, casings removed
• 1 onion, chopped
• 2 bell peppers, chopped
• 3 cloves garlic, minced
• 1 (28 oz) can crushed tomatoes
• 4 cups chicken broth
• 12 oz high-protein pasta
• 1 tsp Italian seasoning
• Salt and pepper to taste
• Grated Parmesan cheese, for serving

Instructions:

1. In a large pot or Dutch oven, cook the sausage, onion, and bell peppers until the sausage is browned and the vegetables are softened.
2. Stir in the garlic and cook for another minute.
3. Add the crushed tomatoes, chicken broth, pasta, and Italian seasoning.
4. Bring to a boil, then reduce the heat to a simmer and cook for 10-12 minutes, or until the pasta is al dente.
5. Season with salt and pepper to taste and serve with Parmesan cheese.

5. Sheet Pan Lemon Herb Pork Chops

These juicy pork chops are packed with flavor and protein, and the sheet pan method makes for easy cleanup.

Ingredients:

• 4 bone-in pork chops
• 1 lb Brussels sprouts, halved
• 1 red onion, cut into wedges
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried rosemary
• 1 tsp dried thyme
• 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 Brussels sprouts and red onion with olive oil, garlic, rosemary, thyme, salt, and pepper.
3. Roast for 10 minutes.
4. Place the pork chops on the sheet pan and top with lemon slices.
5. Roast for another 15-20 minutes, or until the pork chops are cooked through.

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

Conclusion

Incorporating high-protein, one-pan meals into your routine is a simple and effective way to support your health and fitness goals. These 15 recipes offer a variety of delicious and satisfying options that are easy to prepare and require minimal cleanup. By fueling your body with the protein it needs, you can build muscle, manage your weight, and feel your best, all while enjoying flavorful and convenient home-cooked meals.

References

[1] Healthline. “10 Science-Backed Reasons to Eat More Protein.” https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein
[2] Chefs Plate. “The Benefits of One Pot and One Pan Meals.” https://www.chefsplate.com/eat/cooking-tips/one-pan-meals
_

6. One-Skillet Chicken and Zucchini

A light and healthy meal that is packed with protein and flavor. This skillet comes together in under 30 minutes.

Ingredients:

• 1.5 lbs boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 medium zucchini, chopped
• 1 red onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp Italian seasoning
• Salt and pepper to taste
• Grated Parmesan cheese, for serving (optional)

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the chicken and cook until browned.
3. Add the zucchini and onion and cook until tender-crisp.
4. Stir in the garlic and Italian seasoning and cook for another minute.
5. Season with salt and pepper to taste and serve with Parmesan cheese, if desired.

7. Sheet Pan Shrimp and Asparagus

This simple and elegant dish is perfect for a quick and healthy weeknight meal. Shrimp is a great source of lean protein.

Ingredients:

• 1.5 lbs large shrimp, peeled and deveined
• 1 lb asparagus, trimmed
• 1 lemon, thinly sliced
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Red pepper flakes to taste
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large sheet pan, toss the asparagus with olive oil, garlic, salt, and pepper.
3. Roast for 10 minutes.
4. Add the shrimp and lemon slices to the pan and sprinkle with red pepper flakes.
5. Roast for another 5-7 minutes, or until the shrimp is pink and cooked through.

8. One-Pot Turkey Chili

A leaner version of the classic chili, this one-pot meal is packed with protein and fiber.

Ingredients:

• 1 lb ground turkey
• 1 onion, chopped
• 2 bell peppers, chopped
• 3 cloves garlic, minced
• 1 (28 oz) can crushed tomatoes
• 1 (15 oz) can kidney beans, rinsed and drained
• 1 (15 oz) can black beans, rinsed and drained
• 2 tbsp chili powder
• 1 tbsp cumin
• Salt and pepper to taste
• Optional toppings: Greek yogurt, shredded cheese, cilantro

Instructions:

1. In a large pot or Dutch oven, cook the ground turkey, onion, and bell peppers until the turkey is browned and the vegetables are softened.
2. Stir in the garlic and cook for another minute.
3. Add the crushed tomatoes, kidney beans, black beans, chili powder, and cumin.
4. Bring to a boil, then reduce the heat to a simmer and cook for at least 30 minutes to allow the flavors to meld.
5. Season with salt and pepper to taste and serve with your favorite toppings.

9. Sheet Pan Sausage and Peppers

A simple, flavorful, and high-protein meal that is perfect for a busy weeknight.

Ingredients:

• 1.5 lbs Italian chicken or turkey sausage
• 3 bell peppers (assorted colors), 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, bell 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.

10. One-Skillet Lemon Herb Tilapia and Green Beans

Tilapia is a great source of lean protein, and this one-skillet meal is a quick and healthy way to enjoy it.

Ingredients:

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

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the green beans and cook until tender-crisp.
3. Push the green beans to one side of the skillet and add the tilapia fillets to the other side.
4. Season the tilapia with garlic, oregano, salt, and pepper.
5. Cook the tilapia for 3-4 minutes per side, or until cooked through.
6. Top with lemon slices before serving.

11. Sheet Pan Steak and Veggies

A hearty and satisfying meal that is perfect for a weeknight dinner. Steak is a great source of high-quality protein.

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 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.

12. One-Pot Chicken and Lentil Soup

Lentils are a fantastic source of plant-based protein and fiber. This soup is both nutritious and comforting.

Ingredients:

• 1 lb boneless, skinless chicken breasts, diced
• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 6 cups chicken broth
• 1 tsp dried thyme
• Salt and pepper to taste

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, carrots, and celery and cook until softened.
4. Stir in the garlic and cook for another minute.
5. Add the lentils, chicken broth, and thyme.
6. Bring to a boil, then reduce the heat to a simmer and cook for 30-40 minutes, or until the lentils are tender.
7. Season with salt and pepper to taste before serving.

13. Sheet Pan Tofu and Veggies

A delicious and high-protein vegetarian option. Tofu is a complete protein and a great addition to a balanced diet.

Ingredients:

• 1 (14 oz) block extra-firm tofu, pressed and cubed
• 1 lb broccoli florets
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 2 tbsp soy sauce or tamari
• 1 tbsp sesame oil
• 1 tbsp maple syrup
• 1 tsp fresh ginger, grated

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together the soy sauce, sesame oil, maple syrup, and ginger.
3. Add the tofu and vegetables to the bowl and toss to coat.
4. Spread the mixture on a large sheet pan.
5. Roast for 25-30 minutes, or until the tofu is golden and the vegetables are tender.

14. One-Skillet Shrimp and Quinoa

Quinoa is a complete protein, and when paired with shrimp, it creates a powerhouse of a meal.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 lb large shrimp, peeled and deveined
• 1 pint cherry tomatoes, halved
• 1/4 cup chopped fresh parsley
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat the olive oil over medium heat.
2. Add the onion and cook until softened.
3. Stir in the garlic and cook for another minute.
4. Add the quinoa and vegetable broth and bring to a boil.
5. Reduce the heat to low, cover, and simmer for 15 minutes, or until the quinoa is cooked.
6. Stir in the shrimp and cherry tomatoes and cook for another 3-5 minutes, or until the shrimp is pink and cooked through.
7. Stir in the parsley and season with salt and pepper to taste.

15. Sheet Pan Breakfast Scramble

Start your day with a high-protein breakfast that will keep you full and energized until lunch.

Ingredients:

• 1 lb breakfast sausage
• 1 bell pepper, chopped
• 1 onion, chopped
• 1 lb baby potatoes, diced
• 2 tbsp olive oil
• Salt and pepper to taste
• 6 large eggs, whisked
• 1/2 cup shredded cheese

Instructions:

Low-Carb One-Pan Meals

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: