Our Guide: 6 Steps to Fabulous Sheet Pan Meals
Step 1: PREPARE THE PAN
Choose a rimmed baking sheet pan and line it with foil or parchment paper. Preheat oven to 425 degrees. Place empty sheet pan in the oven to preheat for 10 minutes.
Step 2: CHOOSE YOUR VEGETABLES
Choose hearty vegetables that can stand up to high heat. Options: potatoes, sweet potatoes, onions, zucchini, summer squash, beets, carrots, cabbage, kale, bell peppers, broccoli and 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. If you're not a meat eater you can try experimenting with a larger variety of vegetables, cooked beans, tofu or tempeh
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. Ideally, season everything before it goes onto the sheet pan. Use kosher salt and freshly ground pepper as a basic start. Drizzle with olive oil or other glaze and toss in a large bowl before arranging on the sheet pan. Be creative! 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.
Step 5: BAKE at 400°F FOR 35-45 MINUTES
Temperatures range from 400-450°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.
Step 6: ADD SOME CRUNCH FOR FLOURISH.
This is an optional step. Sprinkle something on top once your meal is cooked!
Think greens: arugula, spinach, micro-greens, pea shoots and sprouts are all good options. Toasted nuts like shaved almonds, cashews or pine nuts also work well.
PRO TIPS:
+ For easy clean up in a flash, line the pan with foil or parchment paper before coating with non-stick cooking spray. After cooking, simply lift off the foil/paper and discard.
+ Note: Sheet pans, baking sheets, and jelly roll pans are often confused with each other. Sheet pans are made from aluminum or stainless steel, have a deep rim, and measure 18x13 inches. Avoid nonstick sheet pans if you can. Although they're easier to clean up, they don't give a lot of colour to roasted chicken or vegetables.
+ Understanding the amount of time it takes for specific ingredients to cook is the key to a great sheet pan dinner. Either choose items with similar cooking times, or group your ingredients by their rate of cooking and add these groupings to the pan in stages. Also, take care to cut vegetables into similarly-sized pieces for more even cooking.
+ Don't overcrowd the pan, or you'll steam the veggies instead of roasting them. If necessary, use two pans.
+ Add any glazes before you cook, and again toward the end of cooking. Stir or flip food at least once during cooking.
+ Turn up the edges of a piece of foil to make a rectangular tray if you need to keep items separate from each other — especially if their juices may be overpowering.
+ Not every component of the meal has to be cooked on the pan. The majority of your meal may be cooked on one pan, but it may need another component. For example, you might make the fajita fixings all on one pan and then add them to the tortillas at the table. You could also create an Asian themed sheet meal that you may add on top of rice.
+ Preheat the pan. Placing the sheet pan into the oven as it preheats will give you that sizzling surface for your veggies and lead to a beautiful (and delicious) browned crust.
+ Position your food wisely. Try to put the meat in the centre of the sheet pan so it can absorb the most heat, and scatter the veggies around the sides.
+ Keep out the moisture. Excess water is the enemy for sheet pan meals! The oven has to work that much harder to evaporate it so it can brown your food. Pat your meat and veggies dry with a paper towel before roasting.