One-Sheet Pan Dinner

  1. Choose protein
  2. Choose and chop veggies
  3. Add to pan and drizzle with fat and seasoning

At 400F, everything should be fully cooked within 30-40 minutes. Feel free to experiment with different cooking times, temperatures and ingredients!

Step 1- Choose protein

Fillet of fish will take less time to cook. Check for doneness after 5-15 minutes. Shrimp can be cooked in the broiler under high heat for 5 minutes.

Chicken

  • Whole chicken breast
  • Whole chicken thighs

Pork

  • 1-inch thick whole pork chops
  • 1-inch thick whole pork tenderloin
  • Whole pork sausage

Fish

  • 1-inch thick salmon filet
  • Shrimp (roast in oven or 5 minutes in broiler)
  • 1-inch thick tilapia filet

Step 2- Choose vegetables

Chop your veggies into similar sized chunks to ensure even cooking. Leafy vegetables like kale and spinach will take less time to cook. Check for doneness after 5-10 minutes.

Leafy vegetables

  • Chopped kale
  • Spinach
  • Chopped Swiss Chard

Other veggies

  • Broccoli
  • Bell peppers
  • Cauliflower
  • Zucchini Squash

Dense veggies

  • Sweet potato
  • Butternut squash
  • Peeled beets
  • Carrots

Step 3- Add fat, salt & pepper, seasonings

Fat

Fat encourages browning & helps evenly cook all the veggies on the pan. Here are a list of fas you can use on your sheet pan:

  • Olive oil
  • Butter
  • Lard
  • Coconut Oil

Roasting herbs, salt & pepper and spices

Here are a list of recommended herbs and spices to roast your veggies with. I also recommend adding salt and pepper to your veggies.

Branched herbs:

  • Thyme
  • Oregano
  • Rosemary
  • Bay leaf
  • Tarragon
  • Sage

Spices:

  • Chili flakes
  • Coriander seeds
  • Fennel seeds
  • Cumin seeds
  • Cinnamon sticks

Recipe ideas:

Pork chops, chopped butternut squash, apple & onion slices, olive oil, salt & pepper, rosemary, thyme. Roasted at 400F for 30 minutes.

Chicken breast, chopped butternut squash, chopped sweet potato, sliced zucchini squash, olive oil, salt & pepper, rosemary, thyme. Roasted together at 400F in 30 minutes.

Sausage, slices of green peppers, slices of onion, minced garlic, salt & pepper, rosemary & thyme, olive oil. Roasted at 400F for 30 minutes.

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