Sheet Pan Suppers!

Meet the easiest customizable meal! You pick the protein, veggies, and flavor combo, then roast it all in one pan. Nix those sodium and calorie packed “TV dinners” for your MHW approved Sheet Pan Supper!
These are SO simple, tasty, and packed with everything you need to to nourish your body! 

The instructions below make one serving, but we like to triple the recipe and make enough for a few days at a time. It makes meal prep a cinch! Just follow the instructions below for some Sheet Pan Suppers! 

Step 1: Preheat

Preheat that oven to 425 degrees F. Line a 15x10-inch baking pan with foil. 

Step 2: Get your base going

Chop 1/2 cup onions and 2-3 garlic cloves. 

Step 3: Choose your veggies

This is enough for 1 serving so double or triple if you make it for the week! Choose up to 3 veggies.

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  • 1 cup Brussels sprouts, halved
  • 1 cup carrots, chopped or parsnips
  • 1 cup green beans
  • 1/2 cup sweet potato or squash, cubed (acorn, butternut, delicate, pumpkin or any other winter squash!)
  • 1 cup fennel, chopped
  • 1 cup cauliflower, chopped
  • 1 cup broccoli, chopped
  • 1 cup asparagus, chopped
  • sweet peppers
  • 1/2 cup red potatoes, fingerling, or new potatoes
  • 1 cup button or cremini mushrooms
  • 1 cup whole cherry or grape tomatoes

Step 4: Pick your protein

Choose one from the below.

  • 6 oz. chicken breast
  • pork tenderloin
  • 6 oz. salmon
  • 6 oz. white fish
  • 6 oz. shrimp
  • 1/2 cup beans (chickpea, pinto, black, kidney, navy)

Step 5: Pick a Rub

1. Sweet n' Spicy

Stir together 1 Tbsp. maple syrup, 1/2 tsp. pumpkin pie spice, 1/2 tsp. orange zest, 1/4 tsp. salt, and 1/8 to 1/4 tsp. cayenne pepper. 

2. Mustard-Thyme

Stir together 1 Tbsp. yellow mustard; 1 Tbsp. honey; 1/2 tsp. dried thyme, crushed; and 1/4 tsp. black pepper. 

3. BBQ

Stir together 1 Tbsp. honey, 2 tsp. chili powder, 1/2 tsp. smoked paprika, and 1/4 tsp. salt. 

4. Greek

Stir together 2 tsp. dried oregano, crushed; 1 tsp. dried basil, crushed; 1/2 tsp. lemon-pepper seasoning; and 1/4 tsp. garlic powder. 

Step 6: Add a Topper. 

Light vinaigrette salad dressing

Lemon, lime, or orange wedges

Plain Greek yogurt or tzatziki sauce

Basil pesto 

BBQ Sauce (select a brand with no added sugar) 


Step 7: Bake for 20-40 minutes, depending on the protein you choose!


Share your favorite sheet pan dinner combo with us in the comments below!!