The Art of a Sheet Pan Dinner

A busy cooks dream, a sheet pan dinner is similar to a one-pot meal. It does not require fancy equipment yet makes kitchen clean-up a breeze at the end of the meal. Your ingredients can be as simple or fancy as desired, just follow a basic formula that includes protein, veggies, fat and flavoring. Roast until everything is golden and marvel at your accomplishment when dinner is served. 

Adapted from NYT Cooking guide by Melissa Clark 

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Choosing Your Sheet Pan

A sheet pan is a wide, shallow baking pan made from aluminum or stainless steel. It has a low rim that prevents the pan contents from sliding off the edge of the pan, but still encourages airflow and browning. This humble tool is a kitchen workhorse; it is the go-to pan for roasting vegetables, meats and often entire meals. I encourage every kitchen to have a sheet pan (or several) in a variety of sizes.

Most sheet pans are 18x13 inches with a 1-inch rim. This size will fit in most standard home ovens. These pans are also called half-sheet pans because they are half the size a pan typically found in a commercial kitchen. Quarter sheet pans, measuring 9x13 inches, are great for smaller ovens. If you are cooking multiple items at one time it is helpful to have multiple 9x13 pans to prevent flavors from mixing or to accommodate different cooking times for varied ingredients.

When purchasing a sheet pan, look for a pan with a heavy-duty gauge — this refers to the thickness of the metal used. The higher the gauge, the thinner the pan: Anything from 13 to 18 gauges will work well.

Sheet pans are typically easy to clean, however lining your pan with a silpat baking mat or parchment paper makes clean up even easier. Silpat baking mats are sturdy, reusable mats made from food grade silicone. Silpat mats can be used in an oven up to 480 degrees. Parchment paper is single-use, disposable product. Thanks to a silicone coating, it's resistant to grease and moisture. It is flexible enough to fold but sturdy enough to not tear. Parchment paper is heat resistant up to oven temperatures as high as 450 degrees. Note: Using a pan liner may hamper the browning of your food. Parchment paper in particular may make roasted items less likely to get browned and crispy.

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The sheet pan formula

Choose Your Protein

For a well-balanced meal, I recommend starting with your protein. Build your flavors and accompanying veggies around this protein. Whether you decide on poultry, beef, pork, fish or tofu, you’ll want to start with 1⁄4 to 3⁄4 pound per serving, to be supplemented with vegetables.

Prior to roasting, gently season the meat with salt, pepper, (and herbs if using) and a light coat of oil. I recommend avocado oil for high-heat cooking.

• Poultry Notes:
  Dark meat takes longer to cook that white meat.
  Bone-in meat takes longer to cook than boneless cuts.
  All poultry should be cooked to at least 165 degrees or until juices run clear when the meat is cut. When able, use pasture-raised or organic poultry.

• Seafood Notes:
  As a general rule, fish takes 8-10 minutes to cook per inch thickness.
  Salmon can be cooked to 120 degrees for medium-rare to 125 degrees for medium.
  Shrimp should be added as the sheet pan veggies are in the last few minutes of cooking.
  When able, use wild-caught, sustainable seafood.

• Red Meat Notes:
  Use an oven safe wire rack that fits your sheet pan when cooking larger cuts of meat. This will prevent the meat from becoming soggy or sticking to the pan.
  Smaller cuts of meat can be placed on the pan directly.
  After the meat has reached its ideal cooking temperature, place the meat under the broiler for 1-2 minutes to create browning if desired.
  Beef is rarely used in sheet pan dinners. Ground beef or meatballs are an exception.
  When able, use grass-fed, unprocessed meats.

• Tofu Notes:
  Dry out your vegetable protein prior to baking to allow it to crisp and brown.
  Marinade your plant based protein prior to roasting to add flavor.
  Do not cook tofu on the same pan as watery vegetables. The moisture for the vegetables will prevent the tofu from browning.
  Dredging tofu in cornstarch prior to roasting will allow the tofu to crisp and brown. The tofu is more likely to stick to your pan if it has been dredged.

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Choose your Vegetables

Once you have chosen your protein, it is time to pick the vegetables. I recommend LOTS of vegetables. They should be the star and bulk of your meal. Vegetables cook down significantly under high temperatures, so always err on the side of more. When choosing and roasting veggies I recommend the follow tips:

• Tip 1: Choose a pan size. I recommend using the largest sheet pan your oven will accommodate.

• Tip 2: Cut veggies uniformly. Make sure that all the veggies are all cut to approximately the same size. This will ensure that they roast evenly and be finished at the same time. If you are roasting different kinds of vegetables on the same pan, make sure they have similar cooking times and oven temperatures. Many veggies roast well at 400-450 degrees.

  Tip 3: Use about two tablespoons of oil per sheet. Lightly coat the veggies with oil to help keep the interior of the veggies moist. Too much oil can cause soggy veggies.  A good rule of thumb is about 2 tablespoons of oil per baking sheet.

• Tip 4: Arrange the veggies in a single layer. Crowded veggies will steam rather than get crisp and caramelized. Spread the veggies evenly across the baking sheet. 

• Tip 5: Season with salt and pepper prior to roasting. Adding salt before roasting is a key step and can really make a difference in the final flavor. It is hard to give an exact measurement since salting is a matter of personal preference and can vary from vegetable to vegetable. A general rule of thumb is to use around 1/2 to 3/4 teaspoon of salt per baking sheet and a few grinds of black pepper. Taste the vegetables when they have finished cooking and add more seasoning if needed.

• Tip 6: Center your pans. If using only one sheet pan, the center of your oven is usually the best place to put it. When using multiple pans, always try to place them side by side if the oven allows. If you have to roast veggies on two different racks, make sure you put the top rack in the upper third of the oven and the lower rack in the bottom third of the oven. This will allow the heat and air to circulate better to help get the vegetables tender and caramelized. If the baking sheets are only an inch or two apart, the bottom vegetables will steam.

• Tip 7: Rotate halfway through. Another tip when using multiple pans is to rotate the pans halfway through to ensure that all veggies are getting equal exposure to the heat and have an equal chance of getting crispy and caramelized. 

• Tip 8: Consider convection. If you are using multiple pans, another option is to bake on convection, a setting where the heat is circulated by a fan. This setting can produce more even heat. This can be very helpful when you are roasting multiple vegetables at once. Beware, this setting is also more drying and cooks more quickly. A good rule of thumb is to reduce the oven temperature by 25°F when using a convection setting.

• Tip 9: Add flavor. Fresh herbs, such as rosemary or thyme can be a wonderful addition to the pan for a little extra flavor. Don’t forget to taste the vegetables before serving. You can always finish them with a sprinkle of flaky sea salt and more freshly ground black pepper.

Notes:
Dense vegetables like potatoes and winter squashes take the longest to cook depending on the oven temperature and the vegetable size.
Vegetables with a higher moisture content can take less time to cook. However, if you want to caramelize the vegetables it can take longer because the moisture needs to evaporate before browning can occur.
Leafy vegetables like kale, broccoli rabe, or Swiss chard will cook fastest. If the leaves are thoroughly dry, they will turn crisp and brown. Kale and chard can turn to brittle chips if you use enough oil.

Below are lists of popular vegetables and their suggested cooking times. Pair your veggies to the cook time of our protein. Alternatively, build your meal by placing the ingredient that requires the longest cook time in the oven first. Add ingredients to the cooking pan at intervals to allow all ingredients to be fully cooked about the same time.  

Photo credit: www.healwithfood.org

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Build Flavor

Once you have chosen your main ingredients, it is time to get creative with the seasonings. Many ingredients are delicious on their own. You can opt to season simply with salt and pepper. Or, you can build complex flavors by adding herbs and spices.

Herbs and Spices Notes:
Sprigs of sturdy, branchy fresh herbs can stand up to lengthy cooking without burning. Thyme, oregano, marjoram, rosemary, bay leaves, tarragon and sage are all good choices. Add them directly to the pan with the meat or veggies. Dried herb mixes are convenient to stock in the kitchen if mixing your own blend is intimidating.
Avoid soft herbs like basil, chives, parsley, cilantro and mint, which can turn brown at high heat. They are better added as garnishes.
Whole spices can also be tossed directly onto the pan with the other ingredients, adding fragrance and depth. Some favorites include chile flakes, coriander seeds, fennel seeds, cumin seeds and cinnamon sticks.

Bold Additions Notes:
Add whole smashed garlic cloves (peeled or unpeeled) directly to the sheet pan if desired. Peeled garlic is more intense in flavor than unpeeled garlic. Avoid minced garlic because it can burn easily.
Sliced oranges and lemons or whole or sliced fresh chiles can be added with the other ingredients while roasting to add depth of flavor to your dish. Make sure they are well coated with oil to encourage caramelization.

Finishing Touches Notes:
If you are using soft fresh herbs like mint, basil, green onions, or cilantro, add them after baking.
For a final element to brighten the meal. consider adding a squeeze of citrus or a drizzle of vinegar. Yogurt, vinaigrettes, grated or crumbled cheeses, salsas, sauces, chutneys, quick-pickled onions, chile pastes and hot sauces all add vibrancy to a finished dish.

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Assembling Your Meal

Once you have collected all your ingredients, there are a few more things to bear in mind.

Tip 1: Your ingredients and their cook times matter. Start with the slowest-cooking ingredient, then add items in a progression, ending with whatever cooks fastest.

Tip 2: Size of your ingredients also matter. The smaller an ingredient is chopped, the faster it will cook. This applies only to like ingredients: Small chunks of carrots may still take longer to cook through than larger pieces of tomatoes, mushrooms, broccoli or other less dense vegetables. Half an inch is a good starting point. This size will cook quickly while providing a satisfying bite.

Tip 3: Pay attention to placement of your sheet pan and your ingredients. The closer the sheet pan is to the heat source, the crisper and browner everything will get. Similarly, ingredients at the pan’s edges cook faster than those in the middle. The more spread out the ingredients are on the pan, the more air will flow between them, thus creating better browning. For even cooking, place larger pieces at the edges of the pan and smaller pieces in the center. Make sure to rotate your sheet pan halfway through cooking.

Tip 4. Mind your temperature. The suggested cook times listed here are based on a 400-degree oven temperature but choose a hotter temperature for deeper color with a soft center or choose a lower temperature for slower, more even cooking.

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Inspirational Meals to get you started:

Poultry:

• Roasted chicken thighs with carrots, shallots and grapes

• Greek inspired sheet pan chicken thighs (omit the feta if you are dairy-sensitive or completing an elimination diet)

Seafood:

• Rosemary Roasted Salmon with Asparagus & Potatoes

• Sheet Pan Shrimp Fajitas

• Sheet Pan Roasted Fish With Sweet Peppers

Red Meat:

• Sheet Pan Mini Meatloaf With Vegetables

• One-Pan Pork Loin With Brussels And Apples

Vegetarian:

• Summer Sheet Pan Frittata

• Sheet-Pan Crisp Tofu and Sweet Potatoes

(This blog post is not sponsored by any manufacturer. However, at no cost to you, Relish Health may receive a commission on purchases made through an Amazon link.)

5-day Winter Menu

Did you make a new year’s resolutions this year? I’m a fan of setting monthly goals instead of grandiose resolutions. If meal planning is not something you routinely do, I encourage you to consider it as a way to improve both the quality and nutrition of your meals, but also to help relieve some of the stress of making dinner throughout the week. Planning meals in advance prevents the daily challenge of answering “what’s for dinner” and also allows for fewer last-minute trips to the grocery. (This will hopefully give you a few “found” minutes for extra self-care— another worthy goal). On each Sunday, I faithfully make a meal plan for every dinner in the upcoming week. I can then fill my online shopping cart and pickup groceries on Monday mornings because this works best for my schedule. I previously shared about getting started meal planning here. Now I will share what kind of meals make it to my planner. I hope this gives you some inspiration. (Fun weird personal fact… I save all of my menus and can tell you what my family had for dinner for the past 5 years).

I rarely follow recipes verbatim in my kitchen, as I view them as suggestions and inspiration. I’ve included links to some of my inspirational recipes, so you have a guide to get you started.  This menu is gluten-free, dairy-free and can easily be paleo if you leave out the rice and legumes or swap them for alternative ingredients.

A 5-day menu:

Monday: Simple seared salmon with lemony Brussel sprout slaw

Brussel sprouts are in the cruciferous vegetable family making them especially nutritious. They can be shredded with a mandolin, knife or food processor. (The mandolin makes the shreds look the most attractive, but the food processor is easiest.) I’m adding pomegranate seeds to the slaw since they are in season. You could also add dried cranberries for a pop of color and flavor. I like to make a huge slaw salad. It makes excellent leftovers for weekday lunches. I’m fine with the salmon and slaw as my meal but I am also serving it with rice for my growing teenagers. I typically make extra rice and freeze it in quantities needed for a future meal.

For the salmon: Preheat your oven to 350 degrees. On a cook-top heat a cast iron skillet or similar pan on medium-high heat. While the pan is heating, drizzle a small amount of avocado oil on your salmon and in the bottom of your pan. Distribute the oil evenly in the pan and on the salmon flesh. Season the fish with salt and pepper. When the pan is hot, place the salmon skin side up on the pan for 4-5 minutes. Then flip the fish and place the pan in the oven until the fish is done. Aim to remove it when the temperature reaches approximately 130’-135' degrees in the center for medium. Fish typically takes a total of 10 minutes per inch thickness cooking time (add the cook-top and oven time together when calculating your estimated time needed for cooking). Serve with a wedge of lemon.

Tuesday: Winter veggie soup with white beans and arugula flat breads.

For the soup I am using the linked recipe as inspiration. Feel free to use whatever veggies you like. I am starting with onions, garlic, carrots and celery; then adding potatoes, parsnips, zucchini, green beans, diced canned tomatoes and a can of white beans. I season with oregano, basil, bay leaf, a pinch of red pepper flakes, salt and pepper. Use your favorite stock as the base. I find chopping veggies meditative, but if you find the task is a chore, consider purchasing the veggies already chopped from the produce section of the grocery. You will pay slightly more for the convenience, but the slight up-charge is substantially less expensive and more nutritious than take-out. Again, I’m making a big pot, so I have leftovers for lunch. Notice a theme?

To mix things up a bit I am serving the soup with a flatbread. I start with a frozen cauliflower crust from my local grocery. I will lightly cover it with olive oil and toast it in the oven. After baking, pile the crust with fresh arugula, a pinch of salt and a drizzle of fruity olive oil. Some thinly sliced peppadew peppers are also nice on top for color and extra flavor. Slice and enjoy.

I love beans as a source of fiber and plant-based protein, but they can be challenging to tolerate for people with autoimmune disease or certain GI conditions. Grass-fed beef stew meat would be a great substitute for the beans if you are looking to make this meal paleo. I recommend browning the meat in your soup pot with a small amount of oil, salt and pepper at the beginning of the soup recipe instructions.

Wednesday: Cashew cream Alfredo pasta with shitake bacon

This is comfort food at its finest. This sauce recipe makes enough for two meals for my family. I will be freezing whatever sauce is not eaten so I have an easy future meal. I serve this over gluten-free, lentil pasta for my family. I also enjoy this sauce on spiraled zucchini that has been lightly sautéed. My favorite part of the meal is the mushrooms.

Thursday: Poached cod with onions, fennel, tomatoes and olives served over rice with a side salad

This recipe feels a little fancy but is an easy one-pot wonder. No fennel, no problem— the caramelized onions alone are enough to make the dish delicious. I buy wild caught frozen cod at my local grocery.

The leftover or frozen rice from Monday comes in handy tonight. Again, I’m fine without it since I find a plant-forward paleo eating style helps me feel my best. Add the rice (or cauliflower rice) if you need a few more calories or carbs in your diet.

Serve with a side salad. I plan to make a salad with simple bibb lettuce and thinly sliced radishes. I’ll top it with a homemade Dijon vinaigrette.

Friday: Rotisserie Chicken, oven baked fries and roasted broccolini

Fridays we try to keep it simple. I chop potatoes and roast them in the oven or air frier with a little avocado oil and salt/pepper. If I want to get fancy, I toss them with a thinly sliced jalapeño and teaspoon of ghee after baking.

The broccolini can be steamed, roasted or blanched. Feel free to swap your favorite green veggie or perhaps whatever veggies is still in your fridge leftover from the week.

My husband typically picks the protein and mans the outdoor grill or indoor grill-pan. Or, on busy weeks, we simply pick up a fresh roasted, organic chicken from the grocery. (Pro-tip: Whole Foods allows you to call ahead to reserve your bird.)

Friday nights typically call for a nice glass of wine to celebrate the week.

Bon appétit.