Sheet Pan Meals: Vegetable Exit Strategy
I love easy meal prep.
And in the heat of the growing season, fast and easy is even more important.
I can’t tell you the number of days when 6 PM rolls around, and I have no plan.
“Looks like it’s scrambled eggs again for dinner, boys!”
Does this happen to you too?
Recently during my giant research project of my CSA Master customers, I discovered that many of them were doing something called “Sheet Pan Meals.”
“Google it,” said Shannon Hammond, one of my long-time veterans.
Needless to say, I Googled, and what I found was an incredibly easy way to get a full meal on the table in under 40 minutes.
Sheet pan meals are just that — meals cooked entirely in a sheet pan in the oven, set at 400 F.
And they’ve kind of changed my world. So much so, that I’m making sure everyone in my CSA hears about them.
There’s a formula to creating a sheet pan meal, which I’m going to share below. Five key steps. Super easy.
To download the Sheet Pan Meal Guide, which includes the 5 step formula and several recipes ideas, subscribe below.
You can also watch the video demo on YouTube.
Step 1: PREPARE THE PAN.
Choose a rimmed baking sheet pan and line it with foil or parchment paper. Preheat oven to 425 degrees. If you want the food to be crispy, place the empty sheet pan in the oven to pre-heat. For the same reason, avoid non-stick pans. That crusty color that comes from roasted veggies is the whole point!
Also be sure you get the right kind of sheet pan. You need something with a rim that keeps the juices from dripping out. There are all kinds of sizes. If you have a big family, you can use multiple pans to fit all the food.
Here is the link to the Sheet Pan recommended by Cooks Illustrated (and the one I use). (Affiliate Link)
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(I like to make double portions and then have leftovers)
Line the pan with foil or parchment paper. This makes for easy clean up.
Step 2: CHOOSE YOUR VEGETABLES.
Beets are a great option for sheet pan meals. They roast so well.
Choose hearty vegetables that can stand up to high heat. Pick veggies that are in season. You’ll want to make sure that your veggies are cut evenly so that they cook at the same pace. Also keep in mind that some vegetables take longer to roast than others. Things like potatoes and carrots for instance need a good 30-40 minutes. Softer veggies like mushrooms will need far less time.
If you’re cooking a more tender vegetable, simply add it to the dish later on in the cooking process.
Hearty Vegetable Options: potatoes, sweet potatoes, onions, zucchini, summer squash, beets, carrots, cabbage, kale, Brussels sprouts, bell peppers, broccoli and fresh green beans.
Other Veggie Options: More tender vegetables like cherry tomatoes, eggplant, mushrooms and asparagus, can also be used, but just be sure to add them later in the process so they don’t overcook.
Step 3: CHOOSE YOUR PROTEIN.
Add your meat to the pan. You may want to separate the meat to one side of the pan or on a separate piece of foil to keep the juices from running together. Pay attention to the size of the meat cut, so that it can cook in the 40 minute time frame. Fish will obviously need far less time to bake, so add that in later.
Be sure not to overcrowd the pan, or you’ll steam the food instead of roast it. If you have too much food, simply divide it between two pans, instead of one.
Good Protein Options: boneless chicken breasts or thighs, chicken drumsticks, pork chops, smaller cuts of beef, salmon or other fish, shrimp, and kielbasa/sausage.
Step 4: CHOOSE YOUR SEASONINGS. Use spices, oil, or glaze.
Use some kind of fat when you’re roasting your sheet pan meal. I use olive oil, but you can also use other types.Ideally, season everything before it goes onto the sheet pan. Use kosher salt and freshly ground pepper as a basic start. I like to drizzle with olive oil or other glaze and toss in a large bowl before arranging it on the sheet pan. But if you’re in a rush, you can just do it right on the sheet pan.
Be creative with the flavors! Here are some seasoning options. If you use a glaze, be sure to brush the glaze on again near the very end of cooking time.
Seasoning options: extra virgin olive oil, thyme, oregano, basil, balsamic vinegar, lemon juice, maple syrup, Cajun seasoning, Dijon mustard sauce, barbecue sauce, teriyaki sauce, garlic, ginger, cumin, hoisin, soy sauce, chili powder.
To watch a video demo on YouTube.
Step 5: BAKE at 400°F FOR 35-45 MINUTES.
Temperatures range from 375-400°F for sheet pan meals. Depending on the vegetables and protein you’ve chosen, it may take anywhere from 35-45 minutes to cook thoroughly. Remember if you’ve chosen something you know will overcook in that period, you want to add it in later on in the cooking time. Check the protein and heartier veggies at 35-40 minutes to see if they are done. And be sure to flip or stir the food at least once during cooking.
Remember that not everything needs to be cooked in the sheet pan. You could for example cook the meat and veggies for fajitas on the sheet pan, but cook up a quick batch of rice or tortillas to supplement the meal.
Sheet pan meals are a great “vegetable exit strategy.” Just about every veggie can be roasted, so if you find yourself with leftover produce that needs to go, consider the sheet pan meal.
I’m pretty sure you’ll love it.