10 Keto Sheet Pan Recipes to Keep You Healthy When Your Time-Strapped
If you've been following the keto diet, or you're curious about its claims, then you wouldn't be alone in your interest. Since it was projected to be the number one diet of 2018 last December, this eating regimen has grown a devoted following that's reached millions—and we've done our part to define what it is and how to incorporate it into your everyday routine.
But here's the thing about keto, which is a high-fat and low-carb diet for those still catching up: Like any structured plan, it can be tough to stay on track. Choosing to eat certain foods can change your entire life, from how your body reacts to how much time you can devote to each meal. And while we can't make any guarantees about your potential before-and-after, we can help make meal prep easier while on the keto diet.
We chose 10 snack, lunch, and dinner recipes that can be made with a simple sheet pan, meaning that most of the cooking and cleanup happens with this one kitchen necessity. Create various platters of chicken and vegetables, opt for seafood as the main ingredient, or whip up sides that can work with whatever else you're craving.
These 10 sheet pan recipes will give you versatility and ease, which can be exactly what you need when following certain rules.
Broiled Miso Cod
What's In Store: This easy weeknight dinner recipe from Heidi Larsen of Foodie Crush features a pound of cod layered in yellow miso paste and sesame oil. It's then surrounded with the likes of asparagus and mushrooms for a meal that's light but still filling.
What to Keep in Mind: "If you want to use the remaining miso as a sauce, simply cook it down on the stove for about five minutes, and then you can brush it on the fish or on the veggies later," Heidi says.
Spicy Cauliflower Cheese Bites
What's In Store: Eat this recipe from Tieghan Gerard of Half Baked Harvest as an appetizer, side, or snack, since it's sure to satisfy on any occasion. Cauliflower florets are coated in hot sauce, smoked paprika, olive oil, garlic powder, and parmesan for a layered treat that becomes even more delicious when dipped in a tahini ranch sauce.
What to Keep in Mind: "Over the last year or so, I have really loved swapping mayo for tahini, which is simply ground sesame seeds," Tieghan notes. "It has the same creaminess, but better flavor."
Old Bay Shrimp and Sausage
What's in Store: This colourful, flavorful feast from Natalie Mortimer at The Modern Proper serves up a pound of fresh shrimp alongside chicken sausage with sides of verdant asparagus, shallot wedges, and enough Old Bay seasoning to go around. It serves six, but you'll definitely want to hold on to some for tomorrow.
What to Keep in Mind: "In a large bowl, toss asparagus and shallots in olive oil with a half teaspoon of salt, and then spread them on a baking sheet along with the sausage," Natalie Mortimer says. "Place the sheet on the center rack and roast for 10 minutes."
Harissa Chicken With Chickpeas and Sweet Potatoes
What's in Store: Half Baked Harvest serves up another quick and easy sheet pan dinner with this option. It features boneless chicken breasts or thighs covered in harissa seasoning, honey, and lemon juice and then cooked alongside onion, chickpeas, feta, and sweet potatoes. Be mindful of how many sweet potato bites end up on your plate to stick within your keto regimen.
What to Keep in Mind: "Give everything a good toss and a good seasoning of salt and pepper," Tieghan notes. "Roast in the oven until the chicken is golden, the sweet potatoes are tender, and the chickpeas are crisp."
What's in Store: Krista Rollins at Joyful Healthy Eats serves up this showstopping meal—complete with thinly sliced flank steak, sliced peppers, and minced garlic—with a bright side of chimichurri sauce. You won't even miss the tortillas if you decide to make them optional.
What to Keep in Mind: "Add sliced steak, red pepper, yellow pepper, poblano, and red onion to a large Ziplock bag or bowl," Krista notes. "Then pour the marinade on top and toss everything around. Let it sit for five minutes."
Balsamic Salmon With Asparagus and Brussels Sprouts
What's in Store: Rollins also created this recipe for Joyful Healthy Eats, which tops skin-on salmon filets with a mixture of balsamic vinegar, dijon mustard, honey, and fresh thyme. She adds Brussels sprouts, asparagus, red onions, and cherry tomatoes to the sheet pan, too, and you can leave out her addition of baby potatoes.
What to Keep in Mind: "Place salmon fillets, skin-side down, on top of the vegetables one inch apart," she explains. "Brush the salmon with the honey balsamic mixture."
Kumquat Pesto Sheet Pan Chicken
What's in Store: The bright colours of this recipe from Hello Glow's Emily Caruso are enough to pull it out for a dinner party, although it's just as good as a casual meal alone. It features boneless, skinless chicken thighs alongside kumquats and eggplants that are combined with seasonings and red wine vinegar.
What to Keep in Mind: "Roast for 22 to 25 minutes or until eggplant is tender and chicken is cooked through," Emily says. "Remove from oven and drizzle chicken, eggplant, and kumquats with vinegar."
Sweet Fire Chicken
What's in Store: We're keeping with a chicken and vegetable theme thanks to Tiffany Azure of Le Creme de la Crumb, who makes this recipe with chickem, pineapple chunks, bell peppers, and onions. They're all tossed with soy sauce, ginger, and minced garlic for a sweet-and-tangy finish.
What to Keep in Mind: "Once your chicken is cooked all the way through, pour the sweet fire sauce over everything and toss all the ingredients to combine and coat thoroughly in the sauce," Tiffany says.
Asian Vegetable Medley
What's in Store: Keep this recipe on hand for an easy side dish, which Le Creme de la Crumb makes for a variety of lunch and dinner meals. It's made with onion, broccoli florets, cauliflower, squash, and bell pepper, although Azure notes that the possibilities are endless.
What to Keep in Mind: "In a small bowl, whisk together sesame oil, soy sauce, garlic powder, and ginger," she says. "Pour oil mixture over the veggies and toss to coat."
What's in Store: There's enough flavor in this recipe from Food Faith Fitness's Taylor Kiser to make you think that a lot goes into it. But it's really simple. Chicken breasts are coated with cashews and curry powder and then cooked alongside cauliflower, tomatoes, and onions. It takes no more than 30 minutes for this meal to be served.
What to Keep in Mind: "Once cooked, toss the fresh cucumbers onto the pan, and garnish with mint and cilantro," Taylor Kiser says.