Sheet pan dinners are a lifesaver for busy weeknights, offering minimal prep and easy cleanup. They involve tossing ingredients onto a baking sheet and letting the oven do the work. This article explores various keto sheet pan dinner recipes, focusing on their convenience, health benefits, and delicious flavors.
The Appeal of Keto Sheet Pan Dinners
Sheet pan meals are a go-to dinner idea when time is short and minimal effort is desired for cooking and clean-up. These recipes simplify cooking a protein and vegetables simultaneously, reducing the need for extra pots and pans. They are incredibly versatile, allowing you to choose a protein and add whatever vegetables are available. This is particularly useful for using up vegetables in the fridge that are about to expire.
Keto Beef and Broccoli Sheet Pan
This recipe takes a classic dish and makes it even easier. Cooked on one sheet pan, it's ready in about 15 minutes. Keto, paleo, and Whole30-friendly, it’s a delicious and healthy weeknight meal.
Ingredients and Preparation
This Sheet Pan Keto Beef and Broccoli uses high-quality grass-fed beef, surrounded by lots of colorful veggies and so much flavor. To make this on the stop top, simple heat a couple tablespoons of ghee or other high-heat appropriate fat in a wok or a large pan over high heat. Add the broccoli and stir while cooking for 1 - 2 minutes. Remove to a plate. Make sure the pan is very hot and using tongs add the marinated beef in a single layer and cook a few minutes (2-3) until it’s browned on one side, try not to touch it for at least the first minute. Then turn the meat brown on the other side, another 2-3 minutes. Add the broccoli back to the pan with the beef along with the sauce. Stir to coat everything evenly, and cover. Cook until broccoli is bright green and crisp-tender / done to your liking, about 3 minutes and sauce has thickened, just a tad.
Batch Cooking and Freezing
This recipe is great for batch cooking and meal prepping. Make extra or double this recipe, then freeze it in an air-tight container. Allow it to defrost for a day or so in the fridge and then to reheat, just place in a hot pan and cook till heated through.
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Tips and Serving Suggestions
Ask your butcher to thinly slice your flank steak for you. We enjoy this Sheetpan Beef and Broccoli over cauliflower rice. You can also serve over regular rice or just in a big ol bowl on it’s own. Add a handful of freshly chopped scallions, some sesame seeds and if you’d like a little heat, some red pepper flakes.
Step-by-step instructions
In a shallow dish, whisk together all the ingredients for the marinade. Toss the meat with the marinade, make sure it’s all coated. Allow the meat to marinade 10 - 15 minutes while you prep the rest of the recipe, or refrigerate and marinate up to 8 hours (or overnight).
Preheat the oven to 425ºF.
In a small bowl, mix together the sauce. On a large rimmed sheet pan, add the broccoli, pour over the sauce and toss to mix and coat well. Arrange the broccoli in a single layer on the sheet pan.
Using tongs, add the marinated beef to pan with broccoli. Leave room between everything, do not crowd the meat or the broccoli, use two sheet pans, if needed. You don’t want to steam the food.
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Place on the tray in the oven and bake for 10-15 minutes, until the steak is done to your liking and broccoli is just tender.
If you wish to brown everything up a little bit more, give the pan 2 minutes under the broiler, on high, until the steak and broccoli begins to lightly char.
Remove the pan from the oven. Add scallions and sesame seeds, red pepper flakes, if you’d like. Serve immediately right from the pan over bowls of cauliflower rice (or regular rice)
Optional Step: If you'd like to thicken the sauce from the pan further, once the meal is done cooking drain the sauce from the sheet pan into a small pot ( you can also add the remaining marinade, but see above notes) and bring to a rolling boil.
Variations: Try adding 1 cup shiitake mushrooms to the broccoli for a fun variations.
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Keto Greek Chicken Sheet Pan Meal
This recipe features tender and juicy marinated chicken, creamy feta, and a colorful mix of fresh veggies. It’s an easy and delicious meal roasted to perfection all on one pan.
Ingredients and Preparation
Marinade the chicken by combining olive oil, lemon juice + zest, minced garlic, and dried oregano. Stir to combine well. Add in the chicken and toss to coat.Seal the bowl with plastic wrap or a lid and let marinade in the refrigerator for 60 minutes. Once 60 minutes is almost up, preheat the oven to 375F.On a parchment lined baking sheet, arrange the green bell pepper slices, onion wedges, and marinated chicken. Pour the rest of the marinade on top of the vegetables. Bake in the oven for 20 minutes.After the 20 minutes, take the pan out of the oven and place the tomatoes, olives, and feta cheese on the pan. Place back in the oven for 10 minutes.Make the sauce by combining Greek yogurt, mayonnaise, minced garlic, cucumber, olive oil, and salt and pepper into a bowl. Stir to combine well.Serve the chicken and vegetables with a dollop of the sauce, chopped thyme, and sliced lemon wedges. This makes a total of 4 servings of Keto Greek Chicken Sheet Pan Meal.
Keto Sheet Pan Chicken Parmesan
This recipe is not only delicious but also easy to make with very little cleanup. It offers a low-carb alternative to traditional chicken parmesan.
Preparation and Cooking
Preheat the oven to 400 F with a rack in the upper third. Generously mist a sheet pan with cooking spray. Stir together the pork rind crumbs, Italian seasoning, paprika, pepper, and salt in a shallow bowl to combine. In another shallow bowl, whisk together the eggs. Dip each chicken cutlet in the eggs, and then in the pork rind mixture, patting to coat thoroughly on both sides. Place the chicken cutlets on the prepared pan. Mist the chicken with cooking spray to lightly coat. Bake the chicken until the pork rind mixture has browned and the cutlets are almost entirely cooked through - about 15 minutes. Remove the pan from the oven. Top each chicken cutlet with 1/2 cup marinara sauce, 2 slices of mozzarella cheese, and 1 tablespoon of the Parmesan cheese, and return to the oven.
Sheet Pan Chicken and Veggies
An easy way chicken and veggie meal tossed in herbs and olive oil and roasted on a sheet pan. Enjoy a complete meal of roasted chicken and veggies with this one pot - easy clean-up recipe and all in under 30 minutes.
Ingredients and Preparation
Add chicken and veggies to a large bowl. Chicken - Use any cut of chicken, from chicken thighs to chicken breast. Vegetables - For this recipe, I used a mixture of broccoli, onion, red bell pepper and tomato. Olive oil - Used to coat the chicken and vegetables to give flavor and to help crisp up the veggies as they roast. Any oil can be used. Seasoning & Herbs - In this recipe, I used dried herbs but fresh herbs can also be used.
Instructions
Place cubed chicken and diced vegetables in a large bowl. Add olive oil, salt, oregano, basil, garlic powder, black pepper and paprika. Toss to evenly coat. Bake at 475 degrees for 15 minutes or until chicken is cooked through and vegetables are fork tender.
Make Ahead and Storage
Yes, this is a make ahead dinner that you can meal prep. It works great for lunch or dinner throughout the week. Simple roast ahead of time and portion out into individual meal prep containers. Then grab and go when you run off to work.Store leftover chicken and vegetables in an airtight container in the refrigerator for up to 4-5 days. You can freeze it for 1-3 months.
FAQs
Yes! That’s the whole point of making an easy sheet pan dinner. The chicken and veggies are mixed together and baked together for ease of cooking. You could cook them separately if you desire.It’s not necessary to cover the chicken and vegetables while they are baking on the sheet pan.You can substitute chicken breast for chicken thighs. Just be sure to adjust the cooking time slightly, as chicken breasts may cook a bit faster.Feel free to mix in your favorite vegetables! Zucchini, carrots, or asparagus are great options that roast well alongside the chicken.Store any leftovers in an airtight container in the refrigerator for up to 3 days. You can reheat them in the oven or microwave for a quick meal.Yes, you can prep the chicken and veggies ahead of time! Just toss them in the olive oil and seasonings, then store them in the fridge until you're ready to roast them.Yes, this Sheet Pan Chicken and Veggies recipe is gluten-free!
Keto Sheet Pan Jambalaya
This is an all-in-one meal that maximizes flavor with minimal effort and dishes! Cauliflower rice and roasted bell pepper are nestled so nicely with spiced jumbo shrimp and Kielbasa sausage. This sheet pan Jambalaya dinner is everything you want for a busy weeknight! It’s simple to make in less than 30 minutes and clean-up is minimal, making this a fantastic healthy dinner idea.
Preparation
We start by preheating the oven to 425. We’ll combine sliced bell pepper, onion, and the sliced sausage in a large bowl. Drizzle this with oil, and sprinkle with salt and cajun seasoning. Place on a sheet pan and roast for about 8 minutes. While the veggies and sausage are roasting, prepare the shrimp by seasoning with remaining seasoning. Remove the sheet pan after 8 minutes, and add cauliflower rice and cherry tomatoes. Roast another 6 - 8 minutes or until shrimp is done. Remove from oven and serve with a squeeze, of lemon, fresh parsley or green onion.
Substitutions and Storage
Yes! Absolutely. You can do all sausage, and add another pound. Of course! You can even swap out with brown rice, or another grain of choice.This dinner is one you can meal prep or enjoy as leftovers the next day. In fact, the flavor may even be better! To store: store the leftovers in the fridge for up to 3-4 days. To freeze: freeze in an air tight container for up to 3 months. Reheat: gently heat a large portion in the oven at 325 for 15 minutes, or place a portion of the meal in the microwave for 2-3 minutes.
Instructions
Preheat the oven to 425 degrees. In a large bowl, combine the sliced peppers, onion, and sliced sausage. Drizzle with oil, season with a pinch of sea salt and 2 tsp cajun seasoning. Toss to combine and spread out the mixture on a large sheet pan. Roast for about 8 minutes, or until the sausage begins to brown. While the veggies and sausage are in the oven, prepare the shrimp. Season with the remaining cajun seasoning. Remove the sheet pan after 8 minutes. Add cauliflower rice and cherry tomatoes. Stir with the peppers, sausage, and onions and spread out in the sheet pan. Top with the shrimp.Bake another 6 - 8 minutes, or until the shrimp is done.
Keto Sheet Pan Sausage and Veggies
With tasty smoked sausage and tender roasted vegetables, this Keto Sheet Pan Sausage and Veggies Recipe is easy to make and delicious. When you need a quick weeknight meal, this recipe can be baked in the oven or made in the air-fryer in less than 30 minutes. It is made with peppers, squash, broccoli, and onions making this dinner low in carbs but high in nutrients!
Ingredients and Preparation
Smoked sausage- I like using smoked sausage or kielbasa in my sheet pan meal. Seasoning- Old Bay is the seasoning blend I chose for this meal. Step 2: Cover a sheet pan with parchment paper. Wash and dry your veggies and cut them all the same size in approx one-inch chunks. Combine all the veggies in a bowl. Step 3: Add the sausage to the veggies, olive oil, and seasoning.
Cooking Instructions
Bake for 8 minutes, then turn everything over and bake for another 8 minutes or until veggies reach the desired doneness.
Air Fryer Instructions
Preheat your air fryer to 400 degrees. After the sausage and veggies are coated with olive oil, pour them into your air fryer basket. Air fry the sausage and veggies for approximately 8 minutes at 400 degrees. Remove the basket and toss, then air fry for another 8 min or until the veggies reach desired tenderness.
Tips for Perfect Sheet Pan Meals
Sheet pan meals are great because you can quickly chop everything up in small chunks. With that said, you have to think about the cooking time of each ingredient on your sheet pan. Some vegetables can take longer to cook than others, so keep that in mind. Parchment paper is excellent for baking, especially if you want to crisp up your veggies nicely without sticking them! I roasted my veggies at 400 degrees F because I knew the veggies wouldn’t take long to cook. Try not to over-crowd your sheet pan. Doing this will prevent your veggies from browning and crisping up. They will end up steaming instead of roasting. To wash my veggies, I prefer to soak them in the sink in water with about 1/4 cup vinegar. Then, rinse well and lay them on a towel to dry. If you are in a hurry, you can pat them dry.
Sausage Selection
You can eat sausage on the keto diet; however, not all sausage is created equally. Some sausages might have more carbs than others, so I always check the labels and choose the sausage with the least amount of carbs. While you can use whatever sausage you prefer, I used Sam’s Choice All Natural Beef Smoked Sausage from Walmart. It has a great flavor and only 1g of carbs. While I use beef sausage in this one-pan sausage and veggies meal, you can use pork, turkey, or chicken sausage instead.
Baking Instructions
When you cook this sheet pan veggies and sausage recipe, you’ll bake at 400 degrees F for about 18 minutes. Make sure to turn the sausage and vegetables halfway through the cooking time, so everything cooks evenly.
Air Fryer Instructions
Making this recipe in the air fryer is easy. You will want to set the air fryer to 400 degrees F and cook for 8 minutes. Shake the basket and air fry for eight more minutes or until veggies reach desired tenderness.
Step-by-step Instructions
Preheat the oven to 400 degrees. Cover a sheet pan with parchment paper. Wash and dry veggies, then cut them all the same size into approx one-inch chunks. It’s important to cut them the same size, so they cook evenly. Combine all the veggies in a bowl. Slice the sausage into one-inch circles. Add the sausage to the veggies, then add olive oil and seasoning. Stir until the sausage and veggies are evenly coated. Pour onto the cookie sheet in a single layer. Bake for 8 minutes, then turn everything over and bake for another 8 minutes or until veggies reach the desired doneness.
Air Fryer Instructions
Preheat the air fryer to 400 degrees. Follow the steps above to prepare the veggies. After the sausage and veggies are coated with olive oil, pour them into your air fryer basket. Depending on the size of your air fryer, you may need to divide the recipe into two batches to ensure that it air fries evenly. Air fry the sausage and veggies for approx 8 min at 400 degrees. Remove the basket and toss, then air fry for another 8 min or until the veggies reach desired tenderness.
Additional Keto Sheet Pan Recipe Ideas
- Mediterranean Sheet Pan Shrimp: Filled with succulent shrimp and tender veggies, allowing you to experience all the vibrant flavors of the Mediterranean in every single bite.
- Savory Herbed Baked Salmon with Asparagus: An incredibly easy sheet pan recipe made with simple healthy ingredients.
- Sheet Pan Shrimp and Veggies: Bursting with perfectly seasoned shrimp and a colorful mix of fresh veggies.
- Sheet Pan Shrimp Fajitas: Juicy succulent shrimp fajitas made with strips of tender peppers and onions, are loaded with amazing robust flavors that’s sure to satisfy your Mexican food cravings.
- Chili-Lime Drumsticks: Drumsticks coated in a chili-lime dressing, then roasted to perfection.
Tips for Keto Sheet Pan Success
- Chopping Veggies: Chop veggies in similar sizes to ensure even cooking.
- Parchment Paper: Use parchment paper for easy cleanup and to prevent sticking.
- High Temperature: Roast veggies at a high temperature (e.g., 400°F) for best results.
- Don't Overcrowd: Avoid overcrowding the pan to ensure proper browning.
- Clean and Dry Veggies: Wash and dry veggies thoroughly before roasting.