One Pan, Endless Comfort

1 day ago

10 min read

My Top 6 Easy Skillet & Sheet-Pan Dinners

It’s time for cozy meals that make busy weeks easier. These six veggie-loaded, protein-packed favourites bring big flavour with less cleanup. Make them your own, swap ingredients to suit your kitchen, and let the flavours inspire you. Cook once, enjoy the leftovers, and make a little more room for yourself this week.

One-Pan Chicken Sausage & White Bean Bake

With kale, basil and melted mozzarella

As a dietitian, I love a simple dinner that combines animal and plant protein with fibre-rich vegetables. This comforting one-pan bake brings together chicken sausage, white beans and greens in a creamy tomato sauce, finished with melted mozzarella. Easy to prepare and delicious reheated, it’s a practical option for busy weeknights.

Serves: 6

Total time: Approximately 40 minutes

Equipment: One large, oven-safe skillet

Ingredients

2 tablespoons olive oil, divided
1 pound (454 g) uncooked Italian chicken sausage, hot or mild, casings removed
2 shallots, finely diced
1 red bell pepper, diced
3 garlic cloves, minced
3 tablespoons tomato paste
1 teaspoon Italian seasoning
1 teaspoon sweet paprika
½ teaspoon kosher salt, or to taste
1¼ cups low-sodium chicken broth, divided, plus more as needed
⅓ cup canned unsweetened coconut milk, stirred well
3 cups finely chopped kale, tough stems removed, or spinach
½ cup chopped fresh basil
1 can (15 oz/425 g) great northern or navy beans, drained and rinsed
Juice of ½ medium lemon, plus more to taste
2 ounces (56 g) finely grated Parmigiano Reggiano
4 ounces (113 g) shredded mozzarella
Optional: keto wraps, for serving

White wine replacement: Use ½ cup additional chicken broth, included in the total above. The lemon juice added at the end provides brightness.

Directions

Preheat: Heat the oven to 400°F (200°C).
Cook the sausage: Heat 1 tablespoon olive oil in a large, oven-safe skillet over medium-high heat. Add the sausage, breaking it into small pieces. Cook for 5–7 minutes, until cooked through and reaching 165°F (74°C). Transfer to a plate.
Cook the vegetables: Reduce heat to medium. Add the remaining tablespoon olive oil, shallots and bell pepper. Sauté for 3–5 minutes, until softened.
Build the flavour: Stir in garlic, tomato paste, Italian seasoning, paprika and salt. Cook for 1 minute, stirring, until the tomato paste deepens in colour.
Make the sauce: Add ½ cup broth, scraping up any browned bits. Stir in the remaining ¾ cup broth, coconut milk, kale and basil. Gently simmer until the greens soften.
Combine: Fold in the cooked sausage, white beans and Parmigiano Reggiano. Simmer for 2–3 minutes, then stir in the lemon juice. Add a splash of broth if needed to loosen the sauce.
Bake: Sprinkle mozzarella evenly over the top. Bake for 10 minutes, until bubbling and melted. For a golden top, broil for 1–2 minutes, watching closely.
Serve: Divide into six portions. Enjoy on its own or with a keto wrap for scooping.

Estimated nutrition per serving

Approximately 380 calories | 27 g protein | 21 g carbohydrate | 5 g fibre | 21 g fat

Sesame-Ginger Salmon & Tofu Sheet-Pan Bake

With roasted cabbage, carrots and peppers

As a dietitian, I love an easy dinner that combines plant and animal protein with plenty of colourful vegetables. This sheet-pan meal brings together tender salmon, golden tofu and roasted vegetables with a maple sesame-ginger sauce. A sprinkle of nuts adds crunch to this satisfying, veggie-loaded dinner.

Serves: 4

Total time: Approximately 40 minutes

Equipment: One extra-large rimmed sheet pan, or two standard sheet pans

Ingredients

Salmon, tofu and vegetables

300 g salmon, cut into 4 equal portions
250 g firm tofu, drained, pressed and cut into ¾-inch cubes
4 cups green cabbage, sliced into ½-inch ribbons
2 cups red cabbage, sliced into ½-inch ribbons
1 cup matchstick carrots
1 red bell pepper, thinly sliced
½ cup sliced green onions, whites and greens separated
1 jalapeño, seeded and thinly sliced, optional

Maple sesame-ginger sauce

2 tablespoons toasted sesame oil
2 tablespoons olive oil
2 tablespoons reduced-sodium soy sauce or tamari
2–3 tablespoons unseasoned rice vinegar
1½ tablespoons pure maple syrup
2 garlic cloves, finely minced
1 tablespoon freshly minced or grated ginger
Optional: 1 tablespoon tahini or cashew butter

To finish

2 tablespoons sliced almonds
2 tablespoons chopped roasted cashews
1 teaspoon sesame seeds
½ cup chopped fresh cilantro
Reserved green onion tops
Lime wedges, optional

Directions

Preheat: Heat the oven to 425°F (220°C). Line an extra-large rimmed sheet pan with parchment rated for this temperature. Use two pans if needed to avoid crowding.
Make the sauce: Whisk together sesame oil, olive oil, soy sauce, rice vinegar, maple syrup, garlic, ginger and optional tahini or cashew butter. Reserve 2 tablespoons in a separate bowl for serving, before any sauce touches raw salmon.
Prepare the vegetables and tofu: Pat tofu thoroughly dry. Place on the sheet pan with cabbage, carrots, bell pepper, green onion whites and optional jalapeño. Toss with all but 2 tablespoons of the remaining cooking sauce. Spread into a shallow, even layer.
Start roasting: Roast for 15 minutes, then gently toss the vegetables and tofu.
Add the salmon: Make four spaces among the vegetables and add the salmon. Brush with the remaining 2 tablespoons of cooking sauce. Roast for another 8–12 minutes, depending on thickness, until the salmon reaches 145°F (63°C) and the vegetables are tender. If the vegetables need longer, remove the cooked salmon and return the vegetables to the oven.
Finish and serve: Drizzle with the reserved clean sauce. Sprinkle with almonds, cashews, sesame seeds, cilantro and green onion tops. Divide into four servings and add a squeeze of lime, if desired.

Estimated nutrition per serving

Approximately 505 calories | 28 g protein | 31 g carbohydrate | 8 g fibre | 32 g fat

Sheet-Pan Flank Steak Fajita Lettuce Wraps

With black beans, cheddar and plain Greek yogurt

As a dietitian, I love a build-your-own dinner that makes vegetables and protein easy to enjoy. These fajita lettuce wraps combine tender flank steak strips with black beans, colourful roasted vegetables and creamy avocado. A little cheddar and plain Greek yogurt add a delicious finishing touch.

Serves: 4

Total time: Approximately 35 minutes

Equipment: One extra-large rimmed sheet pan

Ingredients

Steak and vegetables

400 g flank steak, sliced against the grain into ¼-inch strips
3 bell peppers, any colour, thinly sliced
1 medium red onion, thinly sliced
1 medium zucchini, sliced into half-moons
1 cup canned black beans, drained and rinsed (approximately 170 g)
2 tablespoons olive oil, divided
Juice of 1 lime, divided

Fajita seasoning

2 teaspoons smoked paprika
2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon garlic powder
1 teaspoon dried oregano
½ teaspoon salt
¼ teaspoon cayenne pepper, optional
Freshly ground black pepper

For serving

12–16 large butter lettuce or romaine leaves, washed and dried
1 medium avocado, sliced
½ cup salsa
¼ cup shredded cheddar cheese (28 g)
½ cup plain 0% Greek yogurt
¼ cup chopped fresh cilantro
Lime wedges
Sliced jalapeño, optional

Directions

Preheat: Heat the oven to 450°F (230°C). Use an extra-large rimmed metal sheet pan.
Season the steak: Combine the fajita seasoning in a small bowl. Toss steak strips with 1 tablespoon olive oil, half the seasoning and half the lime juice. Set aside while preparing the vegetables.
Start the vegetables: Place peppers, onion and zucchini on the sheet pan. Toss with the remaining tablespoon olive oil and remaining seasoning. Spread evenly and roast for 12–15 minutes.
Add steak and beans: Toss the vegetables and stir in the black beans. Move them toward the edges, then spread steak strips in a single layer directly on the pan. Avoid overlapping; use a second pan if needed.
Finish cooking: Roast for 5–8 minutes, checking early, until the thickest steak strips reach 145°F (63°C). Remove from the oven and let rest for 3 minutes. Toss with the remaining lime juice.
Build the wraps: Divide steak, vegetables and beans among the lettuce leaves. Top each serving with avocado, salsa, 1 tablespoon shredded cheddar and 2 tablespoons plain Greek yogurt. Finish with cilantro and serve with lime wedges and optional jalapeño.

Estimated nutrition per serving

Approximately 470 calories | 35 g protein | 33 g carbohydrate | 12 g fibre | 22 g fat

One-Pot Moroccan-Spiced Shrimp & Vegetable Stew

With butternut squash, chickpeas and lentils

As a dietitian, I love a simple one-pot dinner that combines plenty of vegetables with both plant and animal protein. This warming stew keeps the comforting Moroccan-inspired spices while swapping some squash and legumes for cauliflower, zucchini and spinach. Shrimp adds an easy protein boost for a satisfying, fibre-rich meal.

Serves: 5

Total time: Approximately 45–55 minutes

Equipment: One large pot

Ingredients

1 tablespoon olive oil
1 medium yellow onion, chopped
6 garlic cloves, minced
2 teaspoons ground cumin
1 teaspoon ground cinnamon
1 teaspoon ground turmeric
¼ teaspoon cayenne pepper, or less to taste
1 can (28 oz/796 mL) crushed tomatoes
2 cups low-sodium vegetable broth, plus more as needed
½ cup dry green lentils, rinsed (approximately 95 g)
2 cups peeled, cubed butternut squash (approximately 280 g)
¾ cup canned chickpeas, drained and rinsed (approximately 120 g)
3 cups small cauliflower florets
2 cups diced zucchini
½ teaspoon salt, or to taste
Freshly ground black pepper
500 g raw shrimp, peeled and deveined, thawed if frozen
3 cups loosely packed baby spinach
Juice of ½ lemon
⅓ cup chopped fresh cilantro
Optional: chopped fresh basil

Directions

Cook the onion: Heat olive oil in a large pot over medium heat. Add onion and cook for 4–5 minutes, until softened. Add garlic and cook for another 30 seconds.
Add the spices: Stir in cumin, cinnamon, turmeric and cayenne. Cook for 30 seconds, stirring, until fragrant.
Start the stew: Add tomatoes, broth, lentils, squash, salt and pepper. Bring to a boil, then cover and reduce heat. Gently simmer for 20 minutes, stirring occasionally.
Add more vegetables: Stir in chickpeas, cauliflower and zucchini. Cover and simmer for another 15–20 minutes, until the lentils and vegetables are tender. Add more broth as needed. Older lentils may require additional cooking time.
Cook the shrimp: Stir shrimp into the gently simmering stew. Cook for 3–5 minutes, depending on size, until opaque throughout and reaching 145°F (63°C).
Finish and serve: Stir in spinach until wilted, then add lemon juice. Divide among five bowls and finish with cilantro and optional basil.

Estimated nutrition per serving

Approximately 340 calories | 30 g protein | 42 g carbohydrate | 11 g fibre | 5 g fat

Sheet-Pan Chicken Florentine Meatballs

With creamy white beans, spinach and zucchini noodles

As a dietitian, I love an easy, comforting dinner that brings together protein, fibre and plenty of vegetables. These tender sheet-pan chicken meatballs are paired with white beans and a creamy sun-dried tomato sauce for a delicious combination of plant and animal protein. Served over zucchini noodles, each serving provides approximately 425 calories and 30 g protein.

Serves: 5 | Makes: 20 meatballs

Total time: Approximately 40 minutes

Equipment: One sheet pan and one large skillet

Ingredients

Meatballs

1 small zucchini, approximately 150 g
400 g lean ground chicken
¼ cup almond flour (28 g)
1 large egg
20 g finely grated Parmesan
1 teaspoon garlic powder
1 teaspoon Italian seasoning
¼ teaspoon salt
Freshly ground black pepper

Creamy Florentine sauce

2 tablespoons olive oil
1 shallot, finely chopped
250 g mushrooms, sliced
3 garlic cloves, minced
¾ cup oil-packed sun-dried tomatoes, well drained and chopped (approximately 82 g)
1 cup low-sodium chicken broth
¾ cup 1% milk
1½ cups canned white beans, drained and rinsed (240 g)
5 cups loosely packed baby spinach (150 g)
10 g finely grated Parmesan
¼ teaspoon salt, or to taste
Freshly ground black pepper

For serving

1 kg zucchini noodles
2 teaspoons olive oil
Zest of 1 lemon
Torn fresh basil

Directions

Prepare: Preheat the oven to 400°F (200°C). Line a large sheet pan with parchment paper. Grate the small zucchini and squeeze thoroughly in a clean kitchen towel to remove excess moisture. You should have approximately ½ cup firmly packed zucchini.
Make the meatballs: Gently combine the squeezed zucchini, chicken, almond flour, egg, Parmesan, garlic powder, Italian seasoning, salt and pepper. Avoid overmixing. Shape into 20 meatballs and arrange on the sheet pan.
Bake: Bake for 15–18 minutes, until the centre of the meatballs reaches 165°F (74°C).
Cook the noodles: Meanwhile, heat 2 teaspoons olive oil in a large, deep skillet over medium-high heat. Add zucchini noodles, working in batches if needed, and toss for 2–3 minutes, until just tender. Transfer to a serving dish using tongs. Discard excess liquid from the skillet.
Start the sauce: Heat 2 tablespoons olive oil in the same skillet. Add the shallot and mushrooms; cook for 5–7 minutes. Stir in garlic and sun-dried tomatoes and cook for another minute.
Add beans and greens: Stir in broth, milk and white beans. Gently simmer for 3–5 minutes, mashing some beans against the side of the skillet to thicken the sauce. Add spinach and Parmesan, stirring until the spinach wilts. Season with salt and pepper.
Finish: Add the cooked meatballs and spoon the sauce over them. Warm gently for 2 minutes. Divide zucchini noodles among five plates. Top each with 4 meatballs and one-fifth of the sauce. Finish with lemon zest and fresh basil.

Estimated nutrition per serving

425 calories | 30 g protein | 29 g carbohydrate | 8 g fibre | 24 g fat

One-Pan Marry Me Chicken & White Beans

With spinach, zucchini and a creamy sun-dried tomato sauce

As a dietitian, I love a comforting dinner that combines plant and animal protein with plenty of vegetables. This easy skillet brings together tender chicken, white beans and greens in a creamy sun-dried tomato sauce. Serve over roasted spaghetti squash or mashed cauliflower to soak up every delicious bite.

Serves: 4

Total time: Approximately 30 minutes, plus preparation of your chosen side

Equipment: One large skillet

Ingredients

300 g boneless, skinless chicken breast, cut into bite-sized pieces
1 tablespoon olive oil
1 teaspoon Italian seasoning
½ teaspoon sweet paprika
¼ teaspoon salt
Freshly ground black pepper
1 small shallot, finely chopped
1 medium zucchini, diced
3 garlic cloves, minced
½ cup oil-packed sun-dried tomatoes, well drained and chopped (approximately 60 g)
¾ cup low-sodium chicken broth, plus more as needed
1 cup 1% milk or canned light coconut milk
1 can (15 oz/425 g) white beans, drained and rinsed (approximately 240 g drained)
3 cups loosely packed baby spinach
20 g finely grated Parmesan
¼ teaspoon red pepper flakes, optional
Fresh basil and a squeeze of lemon juice, to finish

For serving

Roasted spaghetti squash or mashed cauliflower

Directions

Prepare your side: Roast the spaghetti squash or prepare mashed cauliflower using your preferred method.
Season the chicken: Toss chicken with Italian seasoning, paprika, salt and pepper.
Brown the chicken: Heat olive oil in a large skillet over medium-high heat. Add chicken and cook for 3–4 minutes, turning occasionally, until lightly browned. Transfer to a plate; it will finish cooking in the sauce.
Cook the vegetables: Reduce heat to medium. Add shallot and zucchini to the skillet and cook for 4–5 minutes, stirring occasionally. Add a splash of broth if the pan becomes dry. Stir in garlic and sun-dried tomatoes and cook for another minute.
Make the sauce: Pour in the broth, scraping up any browned bits. Stir in milk, white beans and optional red pepper flakes. Mash some beans against the side of the skillet to help thicken the sauce.
Finish cooking: Return chicken and any juices to the skillet. Gently simmer for 5–8 minutes, stirring occasionally, until the chicken reaches 165°F (74°C). Avoid a vigorous boil, especially when using regular milk.
Add the greens: Stir in spinach and Parmesan until the spinach wilts. Finish with fresh basil and a squeeze of lemon juice. Add more broth if needed to loosen the sauce.
Serve: Divide into four portions and spoon over roasted spaghetti squash or mashed cauliflower.