K’s Kwik Tuesday Tip: Use Sheet Pan Meals

Its dinner time and the last thing you feel like doing is making dinner. Am I right? We all fall into this state of mind during the week after working long hours and finally coming home starving.

This is where a little extra prep time comes into play. I love to make use of my sheet pan. Most people see these as something to make cookies on or something else. You can really get good use out of them by preparing a whole meal on one sheet. You will want to give yourself sometime on one day of the week to prep your veggies by chopping them ahead of time and storing them in your refrigerator.

Here are some of my favorite containers to use when storing these pre prepped items:

I have come up with some of my favorite combos to make healthy dinners on your sheet pan. Don’t have a sheet pan? Below are links to some of my favorites that you can purchase.


A couple of easy recipes to try:

Lemon Garlic Chicken and Veggies:


  • 2c chopped cauliflower florets
  • 2c asparagus, trimmed and chopped in half
  • 1 1/2 lb boneless skinless chicken breast, chopped into chunks
  • 1 Tablespoon olive oil

Lemon Garlic Sauce

  • juice of 1 lemon
  • 4 cloves garlic, minced
  • 3 Tablespoons avocado oil
  • 1 1/2 teaspoon sea salt
  • 1 1/2 teaspoon ground pepper
  • 1 teaspoon dried basil or fresh chopped
  • 1 teaspoon dried oregano or fresh chopped


  1. Preheat oven to 400*F. Coat all ingredients with 3 Tablespoons of the lemon garlic sauce + an additional Tablespoon of olive oil. Roast for 20 minutes.
  2. Meanwhile let chicken chunks marinate in remaining sauce.  Once the veggies have roasted for 10 minutes, toss and add chicken with sauce along with asparagus to the pan. Place pan back in the oven and roast for 15-25 minutes or until chicken is cooked through. Enjoy warm.

Sheet Pan Sausage and Roasted Veggies:


  • 5 organic chicken sausage links (any flavor), chopped into bite-size chunks
  • 2 crowns broccoli, chopped into bite-size florets
  • 2 sweet potatoes, chopped into bite-size chunks
  • 1 red onion, peeled and roughly chopped
  • 3 cloves garlic, minced
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon ground pepper
  • 2 Tablespoons olive oil or avocado oil
  • sriracha or your favorite hot sauce, for topping


  1. Preheat oven to 400°F.  Chop everything and then toss your sausage, broccoli, sweet potato chunks, onion and garlic on the baking sheet.
  2. Drizzle oil over sausage and veggie mixture, sprinkle on salt and pepper and toss to combine.
  3. Place the baking sheet in the pre-heated oven and bake for 15 minutes. Toss the mixture using a spatula and bake for another 10-15 minutes or until sweet potatoes are fork-tender.
  4. Season with additional salt and pepper, and add your favorite hot sauce or sriracha sauce, if you want a spicy kick.

Sheet Pan Shrimp Fajitas:


  • 3 bell peppers, seeded and sliced
  • 1 yellow onion, sliced
  • 3 cloves garlic, minced
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon ground pepper
  • 1.5 Tablespoon avocado oil
  • 1 lb. fresh shrimp, peeled and deveined
  • 1 Tablespoon adobo powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon sea salt
  • 56 gluten free or grain free tortillas -my favorite: Siete Almond Flour Tortillas
  • salsa, avocado and cilantro, for toppings


  1. Preheat oven to 425°. Toss bell peppers and onion with garlic, salt, pepper and 1 tbsp avocado oil. Add to sheet pan and cook for 10-12 minutes.
  2. While onions and peppers are cooking, toss shrimp with the other tbsp of avocado oil, adobo powder, cumin, onion powder and salt.
  3. Remove onions and peppers from oven, toss and push to one side of the baking sheet. Add shrimp to the other side of the sheet and return to the oven. Cook for another 10 minutes or until shrimp are no longer translucent and cooked through.
  4. Serve shrimp and veggies in warm tortillas with salsa, avocado and cilantro on top.

Sheet Pan Salmon and Brussels:

  • 3 to 4 salmon fillets (4-5 ounces each) or 16 oz fillet
  • 2 cups brussels sprouts (sliced thin)
  • 1/4 to 1/3 cup chopped fresh basil
  • 1/4 to 1/3 avocado oil (divided)
  • 3 tbsp balsamic vinegar
  • 2 cloves or 1 tsp minced Garlic
  • 1/4 to 1/2 tsp crush black Pepper
  • Sea Salt (divided)
  • 2 Lemons, one juiced and one sliced


  1. Preheat oven to 400F
  2. Clean your salmon fillets and place on lined sheet pan.
  3. Clean and chop your Brussels sprouts. Place on pan with salmon.
  4. Generously sprinkle sea salt on top of salmon and veggies. Set aside.
  5. Mix together 1/4 cup avocado oil, 1/4 tsp salt/pepper, your basil, garlic, and balsamic vinegar. Mix all together.
  6. Drizzle another 2 -3 tbsp olive oil over your salmon and Brussels sprouts.
  7. Spoon the balsamic basil mixture over salmon fillets.
  8. Squeeze fresh lemon on top of salmon and veggies. Place lemon slices on top of veggies on the sheet pan. Sprinkle with extra black pepper.
  9. Place in oven and bake for 15 minutes.

Sheet Pan Egg Bake:


  • 1 large Beet (may substitute with other root vegetable)
  • 1 sweet potato
  • 1 bunch radish – sliced (about 1 cup)
  • Pinch of sea salt or kosher Salt
  • Black Pepper to taste
  • 2 garlic cloves crushed or minced
  • 12 tbsp Avocado oil
  • Lemon (sliced)
  • 1 zucchini
  • 1 Small Shallot or 1/3 to 1/2 of red onion – sliced
  • 12 cups leafy Greens such as kale or spinach or both
  • Organic Pasture Raised Eggs (5 to 8 depending on size of pan)
  • Fresh chopped herbs and/or sliced green onion  to top before plating.


  1. Preheat oven to 400F. Toss root vegetables (sliced or quartered potato, beet, radish) in 1 tbsp oil, Pinch of sea salt, black pepper, and half of a lemon, juiced. Sliced the other half of the lemon and save lemon slices for topping.
  2. Place root vegetables on sheet pan and roast in oven at 400° for 15 to 20 minutes until tender, but not overcooked.
  3. Remove from oven and place the sliced zucchini, chopped greens ( kale or spinach leaves) on top of the roasted vegetables. Season with salt pepper.
  4. With a spatula, create 5 to 6 small holes in the pan (evenly spaced) where you can place the eggs so the yolk don’t break. Crack the eggs on top of each crevice. Layer sliced lemon around the eggs (optional)
  5. Place pan in oven for 10-14 minutes or until egg whites have set (yolk will be soft).
  6. Remove and garnish with herbs of choice or chopped spring green onion.
  7. Serve right away or scoop vegetable and eggs in airtight container and store in fridge for later. Keeps well for about 2 days in fridge.

A guide to making your own sheet pan recipe:

Choose your meat: Chicken, Beef, Turkey, Sausage, Eggs, Bacon, Shrimp, or Fish.

Choose 2-4 veggies: The sky is the limit here but think about what combos would taste best together and keep in mind what veggies take longer to cook and which ones will cook fast. An example is beets are a root veggie that are hard raw so they take longer to cook whereas zucchini is softer raw and will cook quickly.

Choose an oil or fat: I like to use those with higher smoke points when it comes to using them in the oven. My favorites: coconut oil, avocado oil, algae oil, and ghee.

Choose herbs and spices: These guys will really take the recipe to another level with flavor and filling your plate with even more micronutrients and antioxidants.

Last but not least get creative!! 

This is your chance to really shine in the kitchen and show your family how good healthy food can be. Try new veggies with each one of your sheet pan recipes, use a new herb or spice, and try a new healthy fat to cook it in.

Healthfully Yours,

Krystal Goodman