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  6. 20 Low-Calorie, High-Protein Dinners You Can Make on a Sheet Pan

20 Low-Calorie, High-Protein Dinners You Can Make on a Sheet Pan

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD February 18, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Sheet-Pan Sesame Chicken & Broccoli with Scallion-Ginger Sauce

Fuel up with these easy sheet-pan dinners that can help you cut down on cleanup. Each of these simple meals contains fewer than 575 calories and more than 15 grams of protein per serving, so you can eat a light meal but stay satisfied. Whether you're in the mood for a roasted twist on shrimp boil or a bowl of spicy fajitas, there's something delicious for you. Recipes like our Sheet-Pan Sesame Chicken & Broccoli with Scallion-Ginger Sauce and Sheet-Pan Shrimp & Asparagus are so tasty, they might just earn a spot on your list of go-to dinners.

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Sheet-Pan Chicken Fajita Bowls

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Skip the tortillas in favor of this warm fajita salad, which features a nutritious medley of chicken with roasted kale, bell peppers and black beans. The chicken, beans and vegetables are all cooked on the same pan, so this healthy dinner is easy to make and the cleanup is easy too.

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Sheet-Pan Creole Chicken & Shrimp

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This variation of a shrimp boil can be made in the oven on just one baking sheet. A medley of spices gives this healthy dish of chicken, sausage and veggies a rich, complex flavor. Bonus: This easy sheet-pan dinner requires just 20 minutes of active prep time.

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Sheet-Pan Sesame Chicken & Broccoli with Scallion-Ginger Sauce

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In this healthy sheet-pan chicken recipe, meaty bone-in chicken thighs and broccoli florets are tossed with sesame oil and roasted on the same pan for a delicious and easy dinner with minimal cleanup. While the chicken and broccoli cook, whip together the simple scallion-ginger sauce. The sauce would also be wonderful spooned over salmon, tofu or grain bowls; it is easily doubled or tripled!

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Sheet-Pan Chicken & Vegetables with Romesco Sauce

Sheet-Pan Chicken & Vegetables with Romesco Sauce
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Romesco sauce, a classic Mediterranean sauce made with roasted peppers, nuts, garlic and olive oil, is a delicious accompaniment to fish, grilled vegetables, omelets and this one-pan meal of roasted chicken and vegetables. Potatoes, broccoli and chicken thighs all roast together while you make the quick and easy sauce for a fast one-dish meal that's mouthwateringly delicious.

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Sheet-Pan Poblano-&-Corn Chicken Fajitas

Sheet-Pan Poblano-&-Corn Chicken Fajitas
Credit: Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen Rankin
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These sheet-pan poblano-and-corn chicken fajitas are seasoned with mild ancho chile powder, paprika and cumin. The chicken and vegetables cook on a sheet pan under the broiler so you can forget working over a hot stove or grill to get dinner on the table fast. Plus, with only one pan, cleanup is a breeze!

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Sheet-Pan Shrimp & Asparagus

Sheet-Pan Shrimp & Asparagus
Credit: Photography / Fred Hardy, Styling / Ruth Blackburn
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This sheet-pan shrimp and asparagus is a complete meal all on one pan! The shrimp and asparagus cook perfectly together. Crushed red pepper adds a dash of heat while lime juice brightens the dish.

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15-Minute Sheet-Pan Chicken Tenders & Broccoli with Everything Bagel Seasoning

15-Minute Sheet-Pan Chicken Tenders & Broccoli with Everything Bagel Seasoning
Credit: Jacob Fox
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Dinner is ready in only 15 minutes and cleanup is a breeze with these easy broiled chicken tenders coated in everything bagel seasoning with fresh broccoli on the side. The three-ingredient dipping sauce adds just a hint of sweet and spice.

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Sheet-Pan Baked Parmesan Chicken with Asparagus & Potatoes

Sheet-Pan Baked Parmesan Chicken with Asparagus & Potatoes
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This one-pan dinner combines savory Parmesan cheese and panko-coated chicken breast with asparagus and potatoes tossed with spices to create an easy meal the whole family will love.

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Sheet-Pan Orange-Apricot Drumsticks

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In this easy sheet-pan dinner, a sweet-and-savory glaze and a colorful medley of vegetables transform ordinary drumsticks into a satisfying meal.

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Sheet-Pan Shrimp & Beets

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For this easy sheet-pan dinner, beets get a head start in the oven while you prep the shrimp and kale. For a prettier presentation, leave the shrimp tails intact. Serve this one-pan recipe with a cool glass of rosé.

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Sheet-Pan Chicken & Brussels Sprouts

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Roasted Brussels sprouts and chicken thighs are a match we go back to over and over again in the Test Kitchen. Paired with cumin, thyme, sweet potatoes and a hit of sherry vinegar, they create one of our favorite easy dinner recipes.

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Sheet-Pan Pork & Cherry Tomatoes

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Rutabaga is a root vegetable that tastes like cabbage and turnips had a baby. Start roasting it in the oven first while you prep the tomatoes and pork. As the tomatoes cook, they burst and create a delicious sauce to mix with the balsamic vinegar at the end.

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Sheet-Pan Steak & Potatoes

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One pan = less cleanup. To make this sheet-pan dinner work, the potatoes are roasted for 15 minutes before the asparagus and skirt steak are added. Finished with rosemary and blue cheese, it's our easy--and healthy--take on steak frites.

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Sheet-Pan Chicken Fajitas

Sheet-Pan Chicken Fajitas
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One sheet pan is all you'll need to whip up these zesty chicken fajitas. They're quick and easy to make and cleanup is even faster!

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Sheet-Pan Balsamic-Parmesan Chicken & Vegetables

Sheet-Pan Balsamic-Parmesan Chicken & Vegetables
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This flavorful dish--with the combination of balsamic vinegar and Parmesan cheese--makes a great weeknight meal since it requires little legwork (and only one pan!). The marjoram adds a distinct earthy aroma. If you don't have marjoram in your spice arsenal, you can use dried oregano instead. Both have a woodsy flavor that complements the dish beautifully.

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Sheet-Pan Salmon with Sweet Potatoes & Broccoli

sheet pan salmon
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The vibrant combo of cheese, cilantro, chili, and lime—inspired by Mexican street corn—makes this salmon sheet-pan dinner burst with flavor.

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Sheet-Pan Harissa Chicken & Vegetables

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This one-pan dinner gets a hit of flavorful heat from harissa, the popular North African chile-and-garlic paste. We use harissa paste from a tube for this recipe. It's got a concentrated chile flavor that makes an excellent spice rub for chicken and adds a subtle punch of heat to a refreshing herbed yogurt sauce.

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Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers

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Busy weeknights beg for something simple like this salmon sheet-pan dinner. Like the name suggests, it's all cooked on one pan. The potatoes get a head start, followed by sweet bell peppers and finally chili-coated salmon fillets. It's a complete meal with easy cleanup!

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Sheet-Pan Chicken Fajitas

Sheet-Pan Chicken Fajitas
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One sheet pan is all you'll need to whip up these zesty chicken fajitas. They're quick and easy to make and cleanup is even faster!

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Salt & Vinegar Sheet-Pan Chicken & Brussels Sprouts

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A strong vinegar, like malt or sherry, gives this baked chicken recipe a pucker factor reminiscent of salt-and-vinegar chips. Everything cooks on one pan, making this chicken sheet-pan dinner perfect for weeknights when you want big results for little effort (so, pretty much every weeknight!).

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    1 of 20 Sheet-Pan Chicken Fajita Bowls
    2 of 20 Sheet-Pan Creole Chicken & Shrimp
    3 of 20 Sheet-Pan Sesame Chicken & Broccoli with Scallion-Ginger Sauce
    4 of 20 Sheet-Pan Chicken & Vegetables with Romesco Sauce
    5 of 20 Sheet-Pan Poblano-&-Corn Chicken Fajitas
    6 of 20 Sheet-Pan Shrimp & Asparagus
    7 of 20 15-Minute Sheet-Pan Chicken Tenders & Broccoli with Everything Bagel Seasoning
    8 of 20 Sheet-Pan Baked Parmesan Chicken with Asparagus & Potatoes
    9 of 20 Sheet-Pan Orange-Apricot Drumsticks
    10 of 20 Sheet-Pan Shrimp & Beets
    11 of 20 Sheet-Pan Chicken & Brussels Sprouts
    12 of 20 Sheet-Pan Pork & Cherry Tomatoes
    13 of 20 Sheet-Pan Steak & Potatoes
    14 of 20 Sheet-Pan Chicken Fajitas
    15 of 20 Sheet-Pan Balsamic-Parmesan Chicken & Vegetables
    16 of 20 Sheet-Pan Salmon with Sweet Potatoes & Broccoli
    17 of 20 Sheet-Pan Harissa Chicken & Vegetables
    18 of 20 Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers
    19 of 20 Sheet-Pan Chicken Fajitas
    20 of 20 Salt & Vinegar Sheet-Pan Chicken & Brussels Sprouts

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    20 Low-Calorie, High-Protein Dinners You Can Make on a Sheet Pan
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