Category: Oven

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Quick & Easy Sheet Pan Chicken Meatballs With Brussel Sprouts

Meatballs and brussel sprouts

Chicken meatballs are a meal prepping wonder and a fantastic addition to any chef’s arsenal of easy to prep items. These juicy, healthy, and freezer friendly balls of goodness paired with our balsamic brussel sprouts will have you coming back time and time again. 

Ease of Making: Easy

How to Make Chicken Meatballs with Brussel Sprouts

If you love easy to prep, and even easier to cook recipes, look no further than our chicken meatballs with balsamic roasted brussel sprouts. We use a premade chicken meatball in this recipe which reduces your prep and bake time, making it even easier to pull together on a busy night. If you want to make your own meatballs, that’s fine too! 

If making your own, choose a sausage with less than 8% saturated fat and one that is at least 90% meat so that it doesn’t have any fillers or other byproducts. Chicken and turkey sausage make the best healthy alternative to a traditional pork sausage with only 140-160 calories and 7-10 grams of fat per link compared to otherswhich can have up to 290-455 calories and 23-38 grams of fat. 

How to Cook Balsamic Brussel Sprouts

Brussel sprouts typically come on a giant step or pre-plucked at your local grocery store. If you’re lucky enough to find already halved sprouts at your market, skip this next step. 

If your chosen brussel sprouts are whole, slice them in half and trim off the bottom of the sprouts. Next you want to marinate the sprouts with the concentrated balsamic vinegar, garlic powder, salt, and olive oil. 

Concentrated balsamic vinegar or balsamic reduction can be found at grocery stores, online or you can make your own. To make your own reduction, add balsamic vinegar to a non-stick pot or pan over a medium low heat and reduce it until it thickens enough to coat the back of a spoon with a smooth thick layer. Once you make your balsamic reduction you can store it in an airtight container for up to three months in the fridge. 

How to Cook Chicken Meatballs

Start by preheating your oven to 400℉. Prep your vegetables by slicing your onion and rough chopping your garlic. Did you know garlic is actually a vegetable but is most referred to as an herb or spice?

Arrange your meatballs and brussel sprouts on your baking pan and top it off with the prepared onions and garlic. Bake in the oven for 15-20 minutes until the meatballs heat through and the veggies are properly roasted. Another option is to pop all of this into your air fryer for a crispier experience.

Meal Prep Tips for Chicken Meatballs with Brussel Sprouts

  • Using pre-made chicken meatballs reduces prep time and the amount of dishes you need to wash afterwards.
  • Easily substitute in turkey, beef or pork meatballs if that’s what you have on hand.
Meatballs and brussel sprouts

Sheet Pan Chicken Sausage Meatballs with Balsamic Brussel Sprouts

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Prep Time 5 minutes
Cook Time 25 minutes
Course Appetizer, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

  • 12 each pre-cooked meatballs
  • 2 cups brussels sprouts (sliced into halves)
  • 1/4 each red onions (sliced)
  • 2 cloves garlic (minced)
  • 2 tbsp concentrated balsamic vinegar
  • 1 tbsp olive oil
  • 1/4 tsp garlic powder
  • 1/4 tsp salt

Instructions
 

  • Pre-heat the oven to 400F
  • Marinate the brussels sprouts with concentrated balsamic vinegar, garlic powder, salt, and olive oil
  • Place the meatballs and brussel sprouts on the sheet pan and top it off with the red onions and garlic.
  • Bake in the oven for 15-20 minutes until the meatballs heat through and the veggies are roasted. Eat and enjoy!

If you love this recipe, check out these other recipes we know you’ll love too:

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Healthy Shrimp And Bacon-Wrapped Broccolini

shrimp and asparagus

Perfect for a party appetizer, side dish, or as a pre-meal snack to impress, our shrimp with turkey bacon wrapped broccolini is a crowd pleaser no matter the crowd you’re trying to please. Who doesn’t love bacon? Psychopaths that’s who. (Sorry vegans, we will let you slide.)

Ease of Making: Easy

In this recipe, we use turkey bacon because it’s a healthier version of the bacon we really want but still gives us the satisfaction of crispy roasted meat dripping in flavor. Turkey bacon is a pretty popular option for those looking to lower their fat and caloric intake because it has 35% less saturated fats and 25% fewer calories. 

How to Make Healthy Shrimp and Bacon Wrapped Broccolini

Coupled with the turkey bacon, broccolini and shrimp round out the dish providing more nutrients, vitamins and protein. You can use either fresh, frozen or pre-cooked shrimp when assembling these “broccolinis in a blanket.” 

 How to Cook Healthy Shrimp and Bacon Wrapped Broccolini

Start by preheating your oven to 400℉. Next, wrap one piece of bacon around a couple broccolini stems and lay it on the baking sheet. Try to make sure that the bacon ends are under the broccolini when you place it down, to prevent it from coming unraveled. 

Arrange your fresh or frozen shrimp around the broccolini on the sheet pan and drizzle the entire pan with olive oil and season with garlic powder, salt and red pepper flakes. Bake in the oven for 15-20 minutes and you’re done!

Meal Prep Tips for Shrimp and Bacon Wrapped Broccolini

Pop these babies in the air fryer or broil in the oven to reheat, so the bacon becomes crispy and delicious all over again. 

shrimp and asparagus

Shrimp with Turkey Bacon Wrapped Broccolini

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Prep Time 5 minutes
Cook Time 20 minutes
Course Appetizer, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

  • 12 oz shrimp (peeled and deveined)
  • 10 oz broccolini
  • 4 slices turkey bacon
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp garlic powder
  • 1/4 tsp red pepper flakes

Instructions
 

  • Pre-heat oven to 400F
  • Wrap one piece of turkey bacon around 2-3 broccolini stems and lay it on the sheet pan
  • Then place the shrimp around the broccolini
  • Drizzle the broccolini with olive oil
  • Season all ingredients with garlic powder, salt, and red pepper flakes
  • Bake in the oven for 15-20 minutes

If you love this recipe, check out these other recipes we know you’ll love too:

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Buffalo Chicken Salad

Buffalo chicken salads offer a delicious and nutritious option for those seeking a flavorful and satisfying meal. Combining the tangy taste of buffalo chicken with crisp greens, fresh vegetables, and creamy dressing creates a harmonious balance of flavors and textures. One compelling reason to indulge in buffalo chicken salads is their versatility and adaptability to various dietary preferences and restrictions. Whether you’re following a keto, paleo, or gluten-free diet, buffalo chicken salads can easily be customized to suit your needs by adjusting the ingredients and dressing options. A

Buffalo chicken salads are a great way to incorporate lean protein into your diet, helping to keep you feeling full and satisfied while supporting muscle growth and repair. With their bold flavors, nutrient-rich ingredients, and customizable nature, buffalo chicken salads are an excellent choice for anyone looking to enjoy a delicious and wholesome meal that’s both easy to make and enjoyable to eat.

Buffalo Chicken Iceberg Salad

Buffalo Chicken Salad

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Prep Time 5 minutes
Cook Time 40 minutes
Course lunch
Cuisine American
Servings 4

Equipment

  • knife
  • cutting board
  • baking dish
  • oven

Ingredients
  

  • 12 oz boneless chicken thighs
  • 1/2 cup buffalo hot sauce
  • 1 each red bell pepper
  • 1 cup celery sticks
  • 1/4 cup diced red onions
  • 4 cups romaine lettuce
  • 4 tbsp ranch dressing

Instructions
 

  • Pre-heat the oven to 425F
  • Slice all your veggies into small bite size pieces
  • Place chicken in a baking dish. Cover the chicken with buffalo sauce and mix well
  • Place in the oven for 30 minutes. After 30 minutes, flip the chicken and cook for another 10 minutes. Use a thermometer to ensure that the chicken has cooked to an internal temperature of 165F
  • After the chicken has cooked, remove it from the oven and let it cool before slicing into bite size pieces
  • Assemble the chicken on top of the salad ingredients and serve with ranch dressing
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BBQ Chicken with Roasted Vegetables

bbq chicken and green beans

BBQ chicken with roasted vegetables is one of the most classic Americana dishes. It’s flavorful, nostalgic, and can actually be really healthy. Chicken is already a lean meat with a good amount of protein while the roasted veggies are a great source of fiber and nutrients. Picking the right bbq sauce is the key. You can find low sugar sauces if you’re watching calories or simply sauce it a little lighter.

This bbq chicken recipe is also perfect for meal prep as the chicken can be cut up and mixed with other sides. It works well on salads or as a sandwich. The roasted veggies can be paired with another protein easily. Both parts also reheat well although the chicken is likely to last a day or two longer so make sure to eat your veggies first.

The one sheet pan is a great way to cut down on dirty dishes and save time. You also don’t have to worry about multiple timers. Set it in the oven, remove the veggies at the 30 minute mark, and finish up the chicken. That’s what makes this version of bbq chicken and veggies a great choice for busy meal preppers.

bbq chicken and green beans

BBQ Chicken With Roasted Vegetables

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Prep Time 5 minutes
Cook Time 50 minutes
Course dinner, Main Course
Cuisine American
Servings 4

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

  • 4 each chicken leg quarters
  • 12 oz green beans
  • 2 each sweet potatoes
  • 1/2 each small red onion
  • 1/2 cup bbq sauce
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • Pre-heat oven to 425F. Line a sheet pan with parchment paper or aluminum foil
  • Slice red onions. Peel sweet potato and slice into 1/4 inch circles
  • Place all ingredients on the sheet pan. Season with paprika, garlic powder, and salt. Coat with olive oil
  • Bake in the oven for 30 minutes.
  • After 30 minutes, remove the sheet pan from the oven. Place the vegetables on a plate.
  • Keep the chicken on the sheet pan. Baste the chicken with the bbq sauce and completely cover with the sauce. Place it back into the oven for 10-20 minutes until it is fully cooked to an internal temperature of 165F.
  • Remove from the oven and serve with the veggies. Enjoy!

Notes

Note: After the chicken cooks, you can split the recipe in half and shred half of the chicken meat, and use it as your protein for a lunch salad or in a sandwich.
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Salmon Pesto Pasta

Salmon Pasta
Salmon Pasta

Salmon Pesto Pasta

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Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • blender
  • sheet pan
  • oven
  • boiling pot
  • spatula

Ingredients
  

  • 1.5 cups dry pasta (rotini)

Salmon and seasonings

  • 12 oz salmon
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Arugula pesto

  • 2 cups fresh arugula
  • 1/2 cup olive oil
  • 1 tbsp lemon juice
  • 1/4 tsp garlic powder
  • 1/4 tsp salt

Instructions
 

  • Pre-heat oven to 400F
  • First, boil the pasta according to the package instructions
  • Meanwhile, season the salmon with garlic powder, salt, and coat with olive oil
  • Next, place the salmon in the oven and bake it for 10-15 minutes

Arugala pesto

  • Meanwhile, place the arugula, olive oil, garlic powder, and salt in a blender. Blend until smooth. Season with salt to preferred taste
  • After the pasta cooks, drain and add it to a mixing bowl and add the pesto (add the amount of pesto to your preferred taste)
  • Remove the cooked salmon from the oven. Using two forks, shred the salmon.
  • Place the salmon on top of the pasta and enjoy!

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Shrimp and Sausage Boil

shrimp and sausage
shrimp and sausage

Shrimp and Sausage Boil

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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

  • 12 oz shrimp (peeled)
  • 1 each pre-cooked sausage links (3 oz each)
  • 1 medium zucchini (sliced)
  • 1 medium yellow squash (sliced)
  • 2 tbsp green onions (chopped)
  • 1/4 tsp garlic powder
  • 1 /4 tsp onion powder
  • 1/4 tsp paprika
  • 1/8 tsp dried oregano
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 1 tbsp olive oil or melted butter

Instructions
 

  • Pre-heat oven to 425F
  • Add all ingredients on the sheet pan.
  • Season with garlic powder, onion powder, paprika, dried oregano, salt, and pepper. Drizzle olive oil on top and mix ingredients well.
  • Place in oven for 10-15 minutes until the shrimp is cooked and opaque.
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Chicken and Artichoke Bake

chicken artichoke
chicken artichoke

Chicken and Artichoke Bake

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Prep Time 5 minutes
Cook Time 35 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • mixing bowl
  • baking dish
  • oven

Ingredients
  

  • 12 oz chicken tenders
  • 12 oz canned artichoke hearts
  • 1/4 cup mayonnaise
  • 1/4 cup parmesan cheese
  • 1/2 cup cherry tomatoes
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp olive oil

Instructions
 

  • Pre heat oven to 425F
  • Grease baking dish with olive oil
  • Drain artichoke hearts
  • Season chicken tenders with garlic powder and salt
  • In a bowl, mix together the artichoke hearts, mayonnaise, parmesan cheese, garlic powder, salt, and pepper
  • Layer the chicken tenders in the bottom of the greased baking dish
  • Cover the chicken evenly with the artichoke mixture
  • Bake in the oven uncovered for 30 minutes, or until the chicken reaches an internal temperature of 165F and it is no longer pink in the center
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Sheet Pan Chicken Stir Fry

sheet pan chicken stir fry

Enjoy this convenient and delicious one pan chicken stir fry that is packed with the flavors of a classic stir fry but can be whipped up at home in no time. This recipe simplifies the traditional stir fry method by cutting out the wok and wok techniques with a short set of steps. The sheet pan technique not only minimizes the cleanup but also allows for even cooking, ensuring that every bite is bursting with savory goodness.

Mix the sauce in a bowl and prepare all of the vegetables and chicken by cutting them into bite size chunks. When all of that is prepared, place the cut veggies and chicken as a single layer on a sheet pan, preferably with higher sides. Afterwards, pour the sauce over the veggies and chicken evenly. Slide the pan in the oven and come back in 20 minutes to a flavorful, colorful meal that is sure to spice up your meal routine.

This is a great dish for busy meal preppers because it’s fast, simple and brings a lot of nutrition with the flavor. It’s a good mix of veggies and a lean protein and if you’re not a big fan of the veggies, you can easily mix and match them. It’s one pan, a bowl, and a knife and you’re done so cleaning up is super easy. Lastly, stir fry chicken and veggies stores and reheats exceptionally well.

Chicken Stir Fry

Sheet Pan Chicken Stir Fry

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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • sheet pan
  • oven

Ingredients
  

  • 12 oz boneless chicken thighs
  • 1 each yellow bell pepper (sliced)
  • 1 cup baby carrots
  • 2 cups snow peas

Marinade

  • 1 tbsp ginger (minced)
  • 1 tbsp garlic (minced)
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • 1 tbsp rice wine vinegar
  • 1 tbsp sesame oil

Instructions
 

  • Pre-heat the oven to 400F. In a mixing bowl mix together the marinade until well blended.
  • Cut the chicken into small one inch chunks
  • Assemble the chicken and vegetables on a sheet pan. Pour the marinade over the chicken and veggies and mix it all together
  • Bake in the oven for about 20 minutes until the chicken cooks through to an internal temperature of 165F
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Sausage Marinara and Squash Noodles

sausage marinara
sausage marinara

Sausage Marinara and Squash Noodles

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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 2

Equipment

  • knife
  • cutting board
  • baking dish
  • oven

Ingredients
  

  • 2 each pre-cooked sausage links (3 oz each)
  • 2 cups squash noodles
  • 2 cups marinara sauce
  • 1 each red bell pepper (diced)
  • 2 tbsp parmesan cheese
  • 2 leaves fresh basil (sliced)
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp olive oil (optional)

Instructions
 

  • Pre-heat oven to 425 F
  • Cut sausage links in 1/4 inch slices
  • Pour half of the marinara mixture at the bottom of the baking dish. Then layer the squash spirals onto the marinara
  • Top off the squash spirals with the bell peppers and sliced sausage
  • Pour the remainder of the marinara mixture on top and mix well
  • Bake in the oven for 15 minutes at 425F
  • Sprinkle parmesan cheese on top and garnish with fresh basil leaves or your desired choice of herbs. Season with salt and pepper to your preference
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Buffalo Chicken Drums and Parsnip Fries

buffalo chicken and parsnips
buffalo chicken and parsnips

Buffalo Chicken Drums and Parsnip Fries

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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

  • 4 each chicken drumsticks
  • 1 lbs parsnips
  • 1 cup buffalo hot sauce
  • 2 tbsp olive oil
  • 1/4 tsp paprika, garlic powder, onion powder
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/8 tsp salt

Instructions
 

  • Preheat the oven to 425F degrees
  • Peel and slice the parsnips into rectangular 3 x 1/2" pieces.
  • Place the chicken drumsticks in a baking dish and pour over the buffalo sauce just enough until it is fully coated
  • Bake the chicken for 30 minutes in the oven
  • Coat the parsnips with olive oil. Sprinkle it with paprika, garlic powder, onion powder, and salt
  • After 30 minutes of baking the chicken, place the parsnip fries on a sheet pan and roast in the oven for 15 minutes
  • Remove items oven and place it on a serving dish and enjoy!