When cooking nutritious, balanced meals with minimal effort, sheet pan meals are a game-changer.

Not only do they save time and cut down on clean-up, but they also pack a punch regarding flavor and nutrition.

Whether you’re looking to increase your protein intake for muscle recovery, weight management, or simply to keep energy levels high throughout your day, these sheet-pan meals offer a convenient solution.

Focusing on high-quality proteins like lean meats, fish, tofu, and legumes, these dishes provide the building blocks your body needs without the hassle of complicated prep or excessive cooking time.

In this collection of 25 high protein sheet pan meals, you’ll discover a variety of flavors to suit every palate—think Mediterranean-inspired roasted chicken, spicy shrimp with vegetables, and even plant-based options like tempeh stir-fry.

These sheet pan meals are not only designed to help you meet your protein goals but also include nutrient-dense veggies, healthy fats, and vibrant spices to create balanced, delicious plates that will leave you satisfied and energized.

If you’re meal-prepping for the week or need a quick, nutritious dinner after a long day, these recipes will become your go-to solution.

I have shared breakfasts and easy midweek lunches to filling dinners, each meal is crafted with health and convenience in mind.

Try these high protein sheet pan recipes if you’re a fitness enthusiast, a busy parent, or someone simply looking to eat better.

Also, try our other Recipes

20 High Protein Bowl Recipes

25 Lazy High Protein Meals

15 High Protein Chick Pea Recipes

21 Protein Packed High Protein Dessert Recipes

What are High-Protein Sheet Pan Meals?

High-protein sheet pan meals are simple, one-pan dishes that are cooked on a single baking sheet, featuring ingredients rich in protein as the main component.

These sheet pan meals combine high-quality protein sources like chicken, turkey, beef, fish, tofu, or legumes with a variety of vegetables, herbs, and spices, all roasted together in the oven.

1. Sheet Pan Chicken Fajitas

Sheet pan fajitas combine tender steak or chicken, bell peppers, and onions in an easy seasoning. A 25-minute sheet pan meal with 6 ingredients!

Sheet Pan Chicken Fajitas are the ultimate weeknight meal, combining convenience and flavor in one delicious dish.

This easy recipe features tender chicken strips, vibrant bell peppers, and onions tossed in a zesty blend of spices, all roasted to perfection on a single sheet pan.

Not only does this method save time on cleanup, but it also allows the flavors to meld beautifully as everything cooks together. Serve these fajitas with warm tortillas and your favorite toppings for a satisfying meal that the whole family will love!

Ingredients

• 1.5 lbs boneless, skinless chicken breasts, sliced into strips
• 2 bell peppers (any color), sliced
• 1 medium onion, sliced
• 3 tablespoons olive oil
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• Tortillas (for serving)
• Optional toppings: sour cream, guacamole, salsa, cilantro, lime wedges

Instructions

1- Preheat the Oven

• Preheat your oven to 400°F (200°C).

2- Prepare the Ingredients

• In a large bowl, combine the sliced chicken, bell peppers, and onion.

3- Season the Mixture

• Drizzle the olive oil over the chicken and vegetables. Add chili powder, cumin, paprika, garlic powder, onion powder, salt, and pepper. Toss everything together until well coated.

4- Arrange on a Sheet Pan

• Spread the chicken and vegetable mixture evenly on a large baking sheet in a single layer.

5- Roast in the Oven

• Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender. Stir halfway through cooking for even roasting.

6- Serve

• Remove from the oven and let cool for a few minutes. Serve with warm tortillas and your choice of toppings.

Chef’s Notes

• For added flavor, marinate the chicken in the spice mixture for 30 minutes before cooking.
• Feel free to customize your fajitas by adding other vegetables such as zucchini or corn.
• Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Nutritional Information (Per Serving)

• Calories: Approximately 350 kcal (varies based on toppings and tortillas)
• Protein: ~30g
• Carbohydrates: ~30g
• Fat: ~15g

2. Sheet Pan Sausage, Peppers, and Potatoes

If you’re looking for a quick, hearty dinner that keeps the mess to a minimum, this Sheet Pan Sausage, Peppers, and Potatoes recipe is perfect for busy weeknights or relaxed weekends.

This one-pan wonder combines savory smoked sausage, crispy potatoes, and vibrant veggies, all seasoned to perfection. It’s easy to make, full of flavor, and versatile enough to fit your family’s tastes. Bonus: Cleanup is a breeze!

Sheet Pan Sausage, Peppers, and Potatoes is an easy meal that comes together on one sheet pan. It’s the perfect weeknight dinner and is a great way to make a full meal all at once using simple and delicious ingredients.

Ingredients

• 1 pound fully cooked smoked sausage, sliced
• 1.5 pounds baby potatoes (red or gold), quartered
• 1 large red bell pepper, cut into strips
• 1 large green bell pepper, cut into strips
• 1 red onion, chopped into large pieces
• 3 tablespoons olive oil
• 2 tablespoons Worcestershire sauce
• 1 1/2 teaspoons Italian seasoning
• 1 teaspoon garlic powder
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon smoked paprika

Instructions

1- Preheat Oven: Preheat your oven to 425°F (220°C). Line a large sheet pan with aluminum foil and lightly spray with nonstick cooking spray.

2- Make the Seasoning Mixture: In a small bowl, whisk together olive oil, Worcestershire sauce, Italian seasoning, garlic powder, salt, black pepper, and smoked paprika.

3- Prepare the Ingredients: In a large bowl, combine sliced sausage, potatoes, bell peppers, and red onion.

4- Coat the Ingredients: Pour the seasoning mixture over the sausage and vegetables. Toss well to coat everything evenly.

5- Bake: Spread the sausage and vegetable mixture onto the prepared baking sheet in an even layer. Bake for 30-35 minutes, stirring once or twice during cooking, until the potatoes are tender and slightly crispy.

6- Serve: Enjoy your one-pan dinner straight out of the oven.

Chef’s Notes

• Use your favorite type of fully cooked smoked sausage—chicken, turkey, pork, or even spicy andouille for an extra kick.
• Baby red or gold potatoes work best, but sweet potatoes can add a touch of natural sweetness. Chop them small for even cooking.
• Feel free to swap in your favorite vegetables. Broccoli, zucchini, or cherry tomatoes are great additions.
• Pair with a crisp side salad or crusty bread for a more complete meal.
• For leftovers, reheat in the oven or an air fryer to bring back the crispness.

Nutritional Content (Per Serving)

• Calories: 394 kcal
• Carbohydrates: 25 g
• Protein: 12 g

3. Sheet Pan Cajun Shrimp Dinner

Sheet Pan Cajun Shrimp Dinner is a flavorful, easy-to-make dish that’s perfect for busy weeknights or low-maintenance weekends.

This one-pan meal features Cajun-seasoned shrimp, smoked sausage, and a medley of colorful veggies roasted to perfection.

With just 10 minutes of prep and a total cook time of 15 minutes, you can have a satisfying and vibrant meal on the table in no time.

Ingredients

• 1 pound shrimp, large, peeled and deveined
• 1 pound smoked sausage, cut into 1-inch slices
• 1 red bell pepper, cut into 1-inch pieces
• 1 yellow squash, cut into 1-inch pieces
• 1 zucchini, cut into 1-inch pieces
• 1/2 red onion, cut into 1-inch pieces
• 2 tablespoons olive oil, divided
• 2 tablespoons coarse Cajun seasoning, divided
• 2 cloves garlic, minced
• 1 lemon, for fresh juice
• Fresh parsley, chopped, for garnish

Instructions

1- Preheat Oven: Preheat oven to 450°F and spray a heavy-duty sheet pan with nonstick cooking spray.

2- Prepare Veggies and Sausage: Combine bell pepper, squash, zucchini, onion, and sausage on the sheet pan. Toss with 1 1/2 tablespoons olive oil and 1 1/2 tablespoons Cajun seasoning. Roast in the oven for 10 minutes.

3- Season Shrimp: While the veggies and sausage roast, combine shrimp with 1/2 tablespoon olive oil, minced garlic, and 1/2 tablespoon Cajun seasoning in a bowl.

4- Add Shrimp: Remove the sheet pan from the oven, add the shrimp, and toss gently to mix. Return the pan to the oven and roast for an additional 5 minutes or until the shrimp is pink and cooked through.

5- Finish with Lemon and Parsley: Squeeze fresh lemon juice over the dish and sprinkle with chopped parsley. Serve immediately.

Chef’s Notes

• Choose the Right Cajun Seasoning: If using a fine blend, reduce the Cajun seasoning to 1 tablespoon to avoid over-salting. Adjust seasoning to taste after roasting.
• Avoid Overcooking Shrimp: Adding shrimp later in the cooking process ensures they stay tender and juicy.
• Sheet Pan Choice: Use a dark, heavy-duty sheet pan for better caramelization and even cooking.
• Add Variety: Substitute or add veggies like asparagus, cherry tomatoes, or broccoli for more color and flavor.
• Low Carb Bonus: This dish is naturally low carb, making it a great option for those watching their carb intake.

Nutritional Information (Per Serving)

• Calories: 567 kcal
• Fat: 40 g

4. Sheet Pan Honey Mustard Salmon with Caesar Roasted Potatoes.

This Sheet Pan Honey Mustard Salmon with Caesar Roasted Potatoes is the perfect weeknight dinner.

A simple yet flavorful meal that combines honey mustard-glazed salmon with roasted brussels sprouts and potatoes, all tossed in a creamy Caesar-style dressing.

The best part? Everything cooks together on one sheet pan for minimal cleanup. This dish is quick, easy, and filled with wholesome ingredients, making it an ideal choice for busy evenings.

Ingredients

• 1/2 pound potatoes, cut into 1/2-inch chunks
• 1/2 pound brussels sprouts, halved
• 5 tablespoons extra virgin olive oil
• Kosher salt and black pepper, to taste
• 4 (5-6 ounce) salmon fillets
• 2 tablespoons honey
• 2 tablespoons grainy Dijon mustard
• 2 cloves garlic, chopped
• 1 teaspoon chili powder
• 1/2 teaspoon cayenne
• 3 tablespoons salted butter

For the Caesar Dressing:

• 1/2 cup extra virgin olive oil
• 1/2 cup tahini
• 1/4 cup lemon juice
• 1 tablespoon Dijon mustard
• 2 teaspoons Worcestershire sauce
• 1/4 cup grated Parmesan cheese, plus more for serving

Instructions

1- Preheat the oven to 450°F. On a baking sheet, toss the potatoes and brussels sprouts with 2 tablespoons of olive oil. Season with salt and pepper, then roast for 15 minutes or until the vegetables are tender.

2- While the veggies are roasting, whisk together the honey, Dijon mustard, garlic, chili powder, cayenne, and 2 tablespoons of olive oil. Season with salt. Place the salmon fillets on a plate and spoon the honey mustard mixture over the top of each fillet.

3- Remove the vegetables from the oven and add the salmon fillets to the baking sheet. Place a tablespoon of butter on each fillet. Bake for 10 minutes, or until the salmon reaches your desired doneness. In the last minute of cooking, switch the oven to broil and broil until the salmon is lightly charred. Keep a close eye to avoid burning.

4- For the Caesar dressing, combine all the dressing ingredients in a blender. Blend until smooth, adding 1/4 to 1/2 cup water to thin the dressing to your preferred consistency. Taste and adjust the salt as needed.

5- Once everything is done, remove the sheet pan from the oven. Drizzle the roasted vegetables with the Caesar dressing, then sprinkle with extra Parmesan cheese. Serve the salmon with the vegetables and any pan juices. Enjoy!

Chef’s Notes

• You can swap out the brussels sprouts for other green veggies like broccoli or asparagus if preferred.
• The honey mustard glaze pairs perfectly with the richness of the salmon. Feel free to adjust the chili powder or cayenne to suit your spice preference.
• For an extra crispy salmon crust, broiling for the last minute helps to give the salmon a nice char. Keep a close eye to prevent burning.

Nutritional Facts (per serving)

• Calories: 789 kcal
• Protein: 41g
• Carbs: 44g
• Fat: 47g
• Fiber: 7g

5. Sheet Pan Tandoori Chicken

Source: nomnompaleo

This quick and easy Sheet Pan Tandoori Chicken is a delicious Indian-inspired Whole30 and keto-friendly meal the whole family will love!

8. One Pan Turkey Breast With Veggies

Source: likehotketo

Make a moist and juicy turkey breast roasted with garlic & butter on a bed of flavorful and colorful low-carb veggies, as an easy one pan keto turkey dinner!

9. Best Damn Sheet Pan Teriyaki Chicken and Broccoli

Source: recipeteacher

With tender chunks of chicken breast, roasted broccoli and a homemade sauce, this sheet pan teriyaki chicken and broccoli recipe is an excellent meal any day of the week.

Made with all simple ingredients and easy prep, it’s ideal for a weeknight meal, meal planning for the week, or any time you don’t feel like ordering out.

10. Sheet Pan Maple Dijon Glazed Salmon

Source: eatyourselfskinny

Sheet Pan Maple Dijon Glazed Salmon with roasted asparagus and tender seasoned potatoes make the perfect weeknight dinner that is easily made all in one pan in just 30 minutes!

11. Sheet Pan BBQ Meatballs

Source: budgetbytes

You guys know how I feel about meatballs, right?

Well I’m also a huge fan of cooking things on a sheet pan. So I decided to bring these two favorite things of mine together to make these Sheet Pan BBQ Meatballs, complete with roasted peppers and onions, and big slices of sweet pineapple.

12. Sheet Pan Roast Chicken and Potatoes with Chimichurri

Source: thefoodiephysician

Easy to make and easy to clean up, my Sheet Pan Roast Chicken and Potatoes with Chimichurri is the perfect meal to add to your dinner rotation.

13. Baked Sheet Pan Cod Dinner

Source: walderwellness

This oven-baked sheet pan cod fish recipe is served with potatoes, veggies, and a simple lemon dressing. It’s a healthy, 10-ingredient, one-pan dinner idea that tastes fresh + delicious!

14. Crispy Baked Tofu with Broccoli

Source: savorysimple

Crispy Baked Tofu with Broccoli is an awesome vegetarian sheet pan dinner that can easily be made vegan and gluten-free with a few basic modifications.

It’s an incredibly satisfying meal: savory, crispy, and not too heavy. This crispy baked tofu recipe also makes excellent leftovers.

15. Sheet Pan Chicken Shawarma Bowls

Source: nourishedbynic

Served with veggies, tahini and fresh pita, these sheet pan chicken shawarma bowls are a satisfying dinner everyone will love!

16. Sheet Pan Pork Chops, Potatoes, and Green Beans

Source: slenderkitchen

Sheet Pan Pork Chops, Potatoes, and Green Beans is a healthy dinner with savory pork chops, potatoes, and green beans cooked on just one pan. 

17. Easy Sheet Pan Tilapia & Veggies | Whole 30

Source: thesimplesupper

Flaky tilapia seasoned with fresh dill and roasted with broccoli, yellow squash, and tomatoes. This easy sheet pan tilapia and veggies dinner comes together in no time!

18. Sheet Pan Pesto Chicken and Vegetables

Source: asquirrelinthekitchen

Ever tried a Sheet Pan Pesto Chicken with Vegetables? Raise your hand if you need an AIP appropriate, satisfyingly simple midweek meal!!  My friend, allow me to help.

19. One Pan Southwestern Chicken Bake

Source: dashofmandi

Juicy and seasoned chicken breast baked with black beans, corn, fire roasted tomatoes, and pepper jack cheese – all the southwestern flavors you love in one pan!

20. Sheet Pan Harissa Chicken with Chickpeas and Sweet Potatoes.

Source: halfbakedharvest

So excited about this Sheet Pan Harissa Chicken with Chickpeas and Sweet Potatoes.

21. Sheet Pan Tempeh and Fall Vegetables

Source: cozypeachkitchen

Fall veggies combine with maple marinated tempeh in this healthy and hearty plant-based sheet pan dinner! This recipe is great for meal prep and weeknight meals and is vegan & gluten-free optional.

23. Sheet Pan Lemon Garlic Shrimp and Asparagus

Source: eatyourselfskinny

This Sheet Pan Lemon Garlic Shrimp and Asparagus is the perfect weeknight dinner loaded with amazing flavor and easily made all in one pan in under 20 minutes!

24. Sheet Pan Tofu Stir Fry

Source: thefitchen

This sheet pan tofu stir fry recipe is an easy, all-in-one meal made with tofu, snap peas, and carrots. It’s perfect for weeknight dinners or meal prep! If desired, serve over soba noodles, rice, or quinoa.

25. Sheet Pan Sweet and Sour Meatballs with Roasted Potatoes and Broccoli

Source: melskitchencafe

Dinner is served on ONE sheet pan with this simple and super tasty sweet and sour sheet pan meatballs recipe loaded with roasted potatoes and broccoli!