8 Simple High Protein Sheet Pan Meals for Weeknight Dinners

These simple high protein sheet pan meals for weeknight dinners put a real serving of protein and a tray of vegetables on the table with one pan and almost no cleanup.

From a teriyaki chicken to a beef and broccoli, a chicken shawarma, and a sesame tofu, each one is built around a lean protein that roasts alongside the vegetables.

Here are the eight I lean on!

A sheet pan is a good fit for high protein cooking, since the protein roasts in the center and the vegetables fill in around it, and the whole plate comes off one tray.

Chicken, beef, salmon, and tofu all roast well, and the only thing to get right is matching the vegetable cut to how long the protein takes.

1. Sheet Pan Teriyaki Chicken

Chicken and vegetables roasted in a teriyaki glaze that thickens on the pan, meal-prep friendly and reheat-proof.

The glaze clings to the chicken and the vegetables as it caramelizes.

Serve it over rice for a bigger dinner or on its own for a lighter one.

Sesame seeds and green onions to finish!

2. Harissa Chicken with Tahini Yogurt

Chicken and vegetables roasted with harissa for heat, served with a cool tahini yogurt sauce spooned over.

The harissa gives it a smoky, spicy edge and the yogurt sauce balances it.

Both the chicken and the sauce pack protein into one plate.

A squeeze of lemon and fresh herbs to serve.

3. Greek Sheet Pan Chicken

Chicken roasted with peppers, onion, and tomatoes in lemon, garlic, and oregano, finished with feta.

It’s a Mediterranean plate that’s high in protein and low in effort.

The feta goes on at the end so it softens without melting away.

Serve it with rice or a chunk of bread to catch the juices.

4. Chicken Shawarma Sheet Pan Dinner

Chicken marinated in shawarma spices and roasted with vegetables, piled into pitas or over rice.

The spice blend does all the flavor work, so it’s a short ingredient list.

A garlic yogurt sauce over the top ties it together.

It’s the kind of dinner that tastes like takeout and isn’t!

5. Sheet Pan Steak Fajitas

Sliced steak, peppers, and onion roasted with fajita seasoning, into warm tortillas at the table.

The steak roasts fast, so it goes on after the peppers get a head start.

Slice it thin against the grain so it stays tender.

Lime, avocado, and sour cream to build each one.

6. Sheet Pan Beef and Broccoli

Sliced beef and broccoli roasted in a garlic ginger soy sauce, the takeout dish made on a pan.

The sauce glazes the beef and the broccoli as it roasts.

Serve it over rice and spoon the pan sauce on top.

Sesame seeds to finish, and it beats delivery on protein and price.

7. Sheet Pan Sesame Tofu with Broccoli and Chickpeas

Crispy tofu, broccoli, and chickpeas roasted in a sesame sauce for a high protein plant-based dinner.

Tofu and chickpeas together give it as much protein as a meat dish.

Press the tofu first so it crisps up in the oven.

Serve it over rice with extra sauce.

8. Honey Mustard Salmon

Salmon and green beans roasted under a honey mustard glaze, a fast dinner that’s all protein and vegetables.

Salmon is one of the highest protein proteins there is, and it cooks in minutes.

The green beans go on with the salmon since both cook fast.

Lemon over the top at the end.

Notes on High Protein Sheet Pan Meals

Match the vegetable to the protein’s cook time, with quick proteins like salmon and steak paired with quick vegetables, and longer ones like chicken thighs paired with root vegetables.

A serving of protein is roughly the size of your palm, so plan four portions across the pan and fill the rest with vegetables.

Chickpeas and tofu roasted together hit the same protein as a meat dish, which is worth knowing for a meatless night.

A yogurt or tahini sauce spooned over the top adds protein and moisture without much work.

A heavy half sheet pan roasts everything in one layer, and a second pan handles a double batch for meal prep.

Line it with parchment for cleanup, and portion the leftovers into glass containers for the week.

A thermometer keeps the chicken and steak from overcooking, and a tofu press gets the tofu crispy.

These reheat well, which is what makes them the meal-prep dinner I come back to.

More High Protein Dinners on the Site

The crockpot meals with chicken breast that don’t dry out post is the slow cooker side of lean protein cooking.

My hearty crockpot beef stew with root vegetables is the protein-packed dinner for a cold night.

And the quick crockpot dinners with ten minutes of prep post has more dinners built around a good serving of protein.