Your Formula for the Perfect Diabetes-Friendly Sheet-Pan Dinner

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sheetpan salmon and veggies

This formula will help you create a sheet-pan meal that serves four. (You can modify the amounts for a different number of servings, but be sure not to overcrowd the pan.) Mix and match the categories so you have a lean protein, nonstarchy vegetable, starchy vegetable or legume and a flavorful component. Chop veggies into uniform pieces, then combine all ingredients on a large rimmed baking sheet coated with cooking spray. Roast at 425°F until the protein is cooked through and veggies are tender, 15 to 35 minutes. Different items may require different cooking times, so start checking for doneness after 15 minutes. If needed, you can remove the pan from the oven, transfer the cooked items to a plate, and return the pan to the oven to keep cooking.

Related: The Best 30-Day Diabetes Diet Plan

Dinner really can be as easy as dumping everything onto a sheetpan and throwing it in the oven with this formula and the below recipe ideas and combinations.

Lean Protein

16-20 ounces

  • Beef tenderloin
  • Chicken
  • Halibut
  • Pork chops or tenderloin
  • Salmon
  • Shrimp
  • Tempeh
  • Tilapia
  • Tofu
  • Turkey cutlets

Nonstarchy Vegetables

4-8 cups

  • Asparagus
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Carrots
  • Cauliflower
  • Green beans
  • Kale
  • Mushrooms
  • Okra
  • Onions
  • Tomatoes
  • Zucchini

Starchy Veg or Cooked Legumes

2 cups

  • Acorn or butternut squash
  • Beans (black, pinto, kidney)
  • Corn
  • Edamame
  • Green peas
  • Lentils
  • Parsnips
  • Potatoes
  • Pumpkin

Flavor

1-2 Tbsp. spices and/or 1/4-1/2 cup sauce

  • Citrus juice
  • Greek yogurt
  • Mustard
  • Olive oil
  • Salsa
  • Tahini
  • Spice blends (Italian herb, Cajun, Creole)
  • Spice rubs (fajita, curry, barbecue)

creole chicken and shrimp with corn and peppers and onions on white plate on blue background

Sheet-Pan Creole Chicken & Shrimp

CAL 368, CARB 31g

Shrimp, chicken sausage, chicken thighs, red bell pepper, green bell pepper, onion, cherry tomatoes, corn, Creole spice blend

Sheet-Pan Ginger-Tahini Glazed Salmon (pictured above)

CAL 555, CARB 37G

Salmon, green beans, mushrooms, sweet potatoes, reduced-sodium soy sauce, tahini, honey, ginger, rice vinegar

chicken fajita sheet pan dinner with black beans and greens in a white bowl on light blue background

Sheet-Pan Chicken Fajita Bowls

CAL 343, CARB 24g

Chicken tenders, kale, onion, red bell pepper, green bell pepper, black beans, low-fat plain Greek yogurt, lime juice, fajita seasoning

Pork, potatoes and broccoli on a white plate on a light blue background

Sheet-Pan Paprika Pork with Potatoes

CAL 323, CARB 29G

Pork tenderloin, broccoli, red onion, Yukon Gold potatoes, low-fat sour cream, roasted red bell

peppers, Dijon mustard, lemon juice, garlic, smoked paprika

More inspiration:

Easy Sheet-Pan Dinners
One-Dish Dinner Recipes for Diabetes

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18109660
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Create the perfect one-pan dinner with this easy formula.
Editor Name
Lisa Valente
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