Quick Sheet Pan Dinners: High-Protein Meals in 30 Minutes

Preheat your oven fully, use quick-cooking proteins (shrimp, salmon, tofu, sausage, thin chicken or steak), and cut vegetables into small, even pieces. If using slower ingredients like potatoes, either cube them small, microwave them briefly first, or start roasting them 10–15 minutes before adding the protein.

Increase the portion of protein per person (for example, 5–6 ounces of chicken or salmon), add a second protein source like chickpeas, Greek yogurt-based sauces, or a sprinkle of cheese, and choose naturally higher-protein items like chicken breast, tofu, Greek yogurt, or lean steak. Avoid relying only on vegetables for protein—they’re nutritious but not protein-dense.

Use a large enough sheet pan so ingredients are in a single layer with space between them. Pat proteins and vegetables dry, toss with just enough oil to coat lightly, and roast at a relatively high temperature (400–425°F). Avoid covering the pan and resist stirring too often so the surfaces can brown.

Yes. Parchment or foil makes cleanup much easier. Parchment is best for preventing sticking, while foil can help with browning but may need a thin coat of oil. If you want maximum crispness on potatoes or tofu, place them directly on a lightly oiled pan instead of on parchment.

You can chop vegetables and mix marinades in advance, then store in the fridge for up to 1–2 days. Some proteins, like tofu and chicken, can be pre-marinated. You can also cook an entire sheet pan meal, portion it into containers, and refrigerate for up to 3–4 days. Reheat in the oven or air fryer for better texture than the microwave when possible.