The start of a new year is the perfect time to embrace changes that promote a healthier, happier you. Cooking more meals at home and increasing your vegetable intake is the perfect place to start, yet even with the best intentions, some days cooking healthy, nutritious meals can feel like an uphill battle — whether it’s due to packed schedules, fatigue, or other challenges. If you’re looking for a realistic and impactful resolution, consider sheet pan dinners.
Sheet pan meals require just a single pan, a knife, and a cutting board — and that simplicity is one of their greatest appeals. Not only do they save time, but they also encourage the use of fresh, whole ingredients that can support your health goals for the new year.
Step-by-Step Instructions
- Take stock of your ingredients: Start by seeing what’s in your fridge and pantry. Often, the best meals come from improvising with what you have on hand.
- Prep your vegetables and protein: Cut everything into even-sized pieces for even cooking. Place them on an oiled sheet pan or line the pan with aluminum foil for mess-free cleanup. A good tip is to place all of the similar vegetables together on the sheet, as there might be slight variations in cooking time.
- Bake: Cook at 400°F for 20-30 minutes, or until everything is fully cooked and tender.
- Cool and enjoy: Once baked, let the meal cool slightly before digging in.
Ingredient Suggestions
Here are some ideas to inspire your creations. Mix and match based on your preferences or what’s available.
Proteins:
- Beans like chickpeas or kidney beans
- Meats like chicken thighs, pork chops or turkey
- Vegetarian options like tempeh or tofu
- Thickly-sliced block cheese like halloumi or feta
Vegetables:
- ANY! (you can’t go wrong here) E.g. asparagus, squash (all types!), broccoli, potatoes, sweet potatoes, carrots, onions, scallions, peppers, beets, cabbage, cauliflower, celery, eggplant, green beans, leeks, mushrooms, tomatoes, corn, zucchini, etc.
- Herbs and Seasonings:
- Ginger, garlic, parsley, oregano, pepper, basil, fennel, thyme, etc.
- If you like spice, cut up a hot pepper like a jalapeno
Oils:
- Avocado oil and coconut oil are excellent for higher-temperature baking. For added flavor and nutrients, drizzle your finished dish with extra virgin olive oil after it’s cooled slightly.
Bonus Tips for Customizing Your Sheet Pan Meals
- Craving soup? Bake your vegetables and proteins as usual, then blend them into a creamy soup. This option adds just one extra step but results in a warm, comforting dish.
- Add grains: Prep rice, quinoa, or beans ahead of time to pair with your sheet pan meal. Simply reheat, combine, and enjoy a balanced plate of protein, carbs, and vegetables.
Why Sheet Pan Meals Work
Simplifying your approach to cooking has benefits beyond convenience. By creating balanced, nutrient-dense meals, you’re giving your body the tools it needs to heal, recover, stabilize weight, and improve energy levels. Whether you’re embarking on a new wellness journey, supporting someone with cancer, or simply aiming to eat better this year, sheet pan dinners can be a cornerstone of your strategy.
So, why not make 2025 the year of easier, healthier home cooking? Commit to incorporating more vegetables into your meals, try out new combinations, and enjoy the simplicity of sheet pan dinners on even your busiest days. Cheers to nourishing resolutions and delicious food!
Author: Loreal Legare, CCNM Integrative Cancer Clinic Intern
Please note that the information provided in this blog post is for informational purposes only and should not be considered as medical advice. It is essential to consult with your healthcare provider or a qualified professional before making any healthcare decisions or taking any actions based on the information presented here.