Kids' Nutrition Family-Friendly Sheet Pan Dinners By Dana Angelo White, MS, RD, ATC facebook twitter linkedin instagram Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc. Learn about our editorial process Dana Angelo White, MS, RD, ATC Fact checked by Fact checked by Emily Swaim on November 01, 2020 linkedin Emily is a fact checker, editor, and writer who has expertise in psychology, health and lifestyle content. Learn about our editorial process Emily Swaim Updated on November 01, 2020 Print It doesn’t get much easier than cooking on a big rectangular pan in the oven, which is why sheet pan meals are uber-popular for busy families. You can make healthy and crowd-pleasing complete meals with a few simple ingredients and some important flavor boosters. Break out the sheet pans and get the whole family fed with a reasonable amount of effort in a manageable amount of time. Sheet Pan Success Part 1 – Choose Your Ingredients Wisely When planning out a sheet pan meal, keep these five important concepts in mind. Think SeasonallyChoose your ingredients with the seasons for the most nutrients and the best flavor. For example, opt for root veggies in the winter, asparagus and radishes in the spring, tomatoes and zucchini in the summer, and mushrooms and pumpkin in the fall. Eating with the seasons ensures variety—no one will ever get bored. Consider Cooking TimePair up ingredients that will cook in a similar amount of time or add foods in layers. If you want to match up foods with short varied cook times, stagger their addition to the pan to allow for the proper amount of time for each ingredient. For example, add broccoli in with potatoes and chicken for the last 10 minutes of roasting for the right amount of broccoli bite. Cut to SizeAlong the same lines as cook times, cut ingredients in similar sized pieces so everything cooks evenly. Prevent Sticky SituationsBefore food hits the pan, make sure it won’t get stuck there. Utilize aluminum foil, parchment paper, and nonstick cooking spray if needed to ensure food won’t need to be violently scrapped off the pan. As an added bonus, clean-up will be extra easy if all you need to do is toss a few layers of foil. Know When It’s DoneKeep your food safe and cooked to perfection. Check veggies with a fork for tenderness before turning off the oven. The only way to really know if meat is cooked to the proper temperature is to use a thermometer! 5 Vegetarian Meals Any Kid Will Love Sheet Pan Success Part 2 – Turn Up the Flavor Use these tricks to add major flavor to your sheet pan creations without a ton of extra calories. Get SpicyA drizzle of oil along with salt and pepper is a must, but you can also boost flavor with a squeeze of fresh citrus or a few shakes of the right spice. Choose spices that can stand up to the high heat of the oven like chili powder, ground cumin, fennel seed, or garlic powder. Make or buy a few spice blends and get your sprinkle on before roasting. Slather Protein With SaucesSpike the flavor of meat, chicken, fish, or tofu by basting with sauces towards the end of cooking. Try chicken thighs with BBQ sauce, salmon with teriyaki, or pork chops with honey mustard. Garnish With Fresh HerbsTo finish your sheet pan masterpiece, garnish with handfuls of freshly chopped herbs for a burst of flavor and pop of color. Tossing the herbs onto hot food will help release the herbaceous flavors. Some winning combinations include shrimp and scallions, beets and chives, and chicken with cilantro. Foolproof Ways to Make Vegetables Taste Good Recipes to Try The versatility of sheet pan meals may surprise you. Breakfast for dinner anyone? From pancakes to seafood and, of course, chicken, here are three meals that anyone can master and everyone will love. Greek-Style Drumsticks With Sweet Potatoes (Serves 3 to 4) 6 chicken drumsticks3 medium sweet potatoes, peeled and cubed1 tablespoon olive oil½ teaspoon kosher salt¼ teaspoon freshly ground black pepper2 teaspoons dried Greek seasoning mix2 cups broccoli florets Preheat oven to 450 degrees F. Line a sheet pan with aluminum foil and then top with a piece of parchment paper. Place drumsticks on one side of the sheet pan and the sweet potatoes on the other. Season everything with olive oil, salt, pepper, and then sprinkle with seasoning mix. Place in the oven and cook for 25 minutes. Add the broccoli on top of the sweet potatoes and cook for an additional 10 minutes or until vegetables are tender and chicken is cooked to an internal temperature of 165 degrees F. Allow to cool for 10 minutes before serving. Sheet Pan Sesame-Ginger Shrimp With Carrot Noodles (Serves 4) 1 pound large shrimp, peeled and deveined12 oz sugar snap peas4 large carrots, spiralized or thinly sliced into long strips.2 tablespoons reduced sodium soy sauce or gluten-free tamari2 teaspoons sesame oil1 tablespoon honey2 teaspoons grated fresh ginger root1 clove garlic, mined3 scallion, finely choppedSesame seeds (optional)Sriracha for serving, optional Preheat oven to 400 degrees F. Line a sheet pan with parchment paper. Place shrimp on one side of the sheet pan, place sugar snap peas in the middle, and carrots next to the peas. In a small bowl, combine soy sauce, sesame oil, honey, ginger, and garlic; whisk to combine. Pour sauce over shrimp and vegetables. Place in the oven and roast for 10 minutes or until shrimp is pink and vegetables are crisp-tender. Remove from the oven and garnish with sesame seeds and chopped scallions. Serve with sriracha, if desired. Sheet Pan Pancakes (Serves 6) 3/4 cup whole wheat pastry flour3/4 cups all-purpose flour1/2 teaspoon baking powder1/4 teaspoon baking soda3/4 teaspoon kosher salt2 teaspoons sugar2 cups low-fat buttermilk2 large eggs, lightly beaten2 teaspoons vanilla extract4 tablespoons unsalted butter, melted and cooled slightly½ cup mini chocolate chips (optional)Seasonal fruit and 100% maple syrup for topping In a large bowl, combine flours, baking powder, baking soda, salt, and sugar. Whisk well. In a large measuring cup or medium bowl, whisk together buttermilk, eggs, vanilla, and melted butter. Add the buttermilk mixture to the flour mixture and stir to combine. Preheat oven to 350 degrees F. Line a half sheet pan with parchment paper and spray with nonstick cooking spray. Pour batter into pan and spread evenly in the pan. Bake for 20-25 minutes, or until puffed and set—you can check with a toothpick to make sure it is completely cooked. To help the top turn slightly golden, turn on the broiler for a minute or two to carefully toast. Allow to cool for 5 minutes and then slice and serve with maple syrup and seasonal fruit. Sheet Pan Harissa Chicken and Cauliflower Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. U.S. Department of Agriculture; SNAP-Ed Connection. Seasonal Produce Guide. 2020. U.S. Department of Health and Human Services. Safe Minimum Cooking Temperatures Charts. Updated April 12, 2019.