Low-carb, high-protein and a good source of veggies, this sheet pan supper is a riff on hasselback potatoes, but features chicken stuffed with heirloom tomatoes, mozzarella and quick homemade pesto. We roast broccoli florets on the same baking sheet—cauliflower florets are a great swap too.

Active time: 15 minutes | Total time: 45 minutes

Hasselback Chicken Caprese With Roasted Broccoli

Ingredients

• cooking spray
• 1 cup (18g) basil leaves, loosely packed
• 3 tbsp (45g) olive oil, divided
• 1 tbsp lemon juice
• 2 medium garlic cloves
• 1/2 tsp salt, divided
• 4 (6 oz/170g) boneless, skinless chicken breasts
• 5 medium (350g) campari tomatoes, sliced
• 3 oz (85g) part-skim mozzarella, thinly sliced
• 3 cups (225g) broccoli florets
• 1/2 tsp black pepper

Directions

Preheat the oven to 375°F (190°C). Line a baking sheet with foil and coat with cooking spray. In a blender, combine the basil, 2 tbsp of the olive oil, lemon juice, garlic, and 1/8 tsp of the salt; blend until smooth to make the pesto.

Make vertical cuts every 1/2 inch (1.3 cm) in the chicken breasts, being careful not to cut all the way through, to create pockets. Fill each pocket with a slice of tomato and mozzarella, then spoon the pesto into the pockets. Sprinkle the chicken with the remaining 1/4 tsp salt and the pepper, and place on the prepared baking sheet.

Toss the broccoli florets with the remaining 1 tbsp olive oil, and remaining 1/8 tsp salt, and arrange on the baking sheet around the chicken. Bake until the chicken is cooked through and registers 165°F (74°C) on an instant-read thermometer, about 20 minutes. Serve the chicken with the fennel on the side.

Serves: 4 | Serving Size: 1 chicken breast, 3/4 cup broccoli

Nutrition (per serving): Calories: 396; Total Fat: 20g; Saturated Fat: 5g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 2g; Cholesterol: 137mg; Sodium: 533mg; Carbohydrates: 8g; Dietary Fiber: 2g; Sugar: 3g; Protein: 46g

Nutrition bonus:  Potassium: 942mg; Iron: 9%; Vitamin C: 112%; Calcium: 21%; Vitamin A: 36%

Originally published August 21, 2018; Updated May 2026

The post Hasselback Chicken Caprese With Roasted Broccoli appeared first on MyFitnessPal Blog.

This recipe requires just one pan and six ingredients, yet provides a serving of vegetables and more than 34 grams of protein. If you’re watching your carbs, replace the brown rice with cauliflower rice or extra vegetables.

Active time: 10 minutes | Total time: 35 minutes

Sheet Pan Chicken Teriyaki with Vegetables

Ingredients

• Cooking spray 
• 1 lb boneless, skinless chicken breast, cut in half lengthwise
• 3 cups broccoli florets
• 1 cup carrots
• 1 red bell pepper, sliced
• 1/4 cup teriyaki sauce
• 4 cups cooked brown rice, for serving

Directions

Preheat the oven to 400°F. Line a large rimmed baking sheet with foil and coat with cooking spray.

Spread the carrots on the prepared baking sheet and roast for 5 minutes. Add the chicken, broccoli, and bell pepper to the pan, drizzle with the teriyaki sauce, and toss to coat evenly. Spread everything in a single layer and roast for 15–20 minutes, or until the chicken is cooked through to an internal temperature of 165°F and the vegetables are tender.

Divide the rice among four bowls, top with the chicken and vegetables, and serve immediately.

Serves: 4 | Serving Size: about 4 oz chicken, 1 cup vegetables, 1 cup rice

Nutrition (per serving): Calories: 438; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 83mg; Sodium: 679mg; Carbohydrate: 63g; Dietary Fiber: 7g; Sugar: 11g; Protein: 34g

Nutrition Bonus: Calcium: 8%; Iron: 12%; Potassium: 949mg; Vitamin A: 78%; Vitamin C: 166%

Originally published: June 20, 2019; Updated May 2026

The post Sheet Pan Chicken Teriyaki with Vegetables appeared first on MyFitnessPal Blog.

With just six simple ingredients, these sheet pan chicken fajitas come together quickly, making it an easy, no-fuss option for busy weeknights.  

Active time: 15 minutes | Total time: 30 minutes

Sheet Pan Chicken Fajitas

Ingredients

• 1 lb (454g) boneless, skinless chicken breast, sliced into thin strips
• 2 bell peppers, sliced into thin strips
• 1 large onion, sliced into thin strips
• 1 tbsp fajita seasoning
• 1 tbsp olive oil
• 4 whole-wheat tortillas
  

Directions

Preheat the oven to 400°F (232°C). In a large bowl, toss the chicken, bell peppers, and onion with the fajita seasoning and olive oil until evenly coated. Spread the mixture in a single layer on a rimmed baking sheet.

Bake for about 15 minutes, or until the chicken is cooked through and registers 165°F (74°C) on an instant-read thermometer and the vegetables are tender.

Switch the oven to broil and cook for 2–3 minutes, until the chicken and vegetables are lightly charred at the edges.

Meanwhile, warm the tortillas in a dry skillet over medium heat for about 30 seconds per side. Serve immediately, topped with the fajita mixture.

Serves: 4 | Serving Size: 1/4 recipe

Nutrition (per serving): Calories: 334; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 83mg; Sodium: 406mg; Carbohydrate: 31g; Dietary Fiber: 4g; Sugar: 6g; Protein: 30g
Nutrition Bonus: Calcium: 11%; Iron: 11%; Potassium: 569mg; Vitamin A: 18%; Vitamin C: 148%

Originally published November 2017; Updated date May 2026

The post Sheet Pan Chicken Fajitas appeared first on MyFitnessPal Blog.

If you love fried rice but not the extra sodium and fat in takeout versions, this recipe is for you. Packed with vegetables and lean protein, it’s a great way to use leftover brown rice. Baking everything on a preheated sheet pan in a hot oven creates crispy bits of rice while streamlining the process. Feel free to switch up the vegetables or use other quick-cooking proteins, like diced chicken breast or tofu, in place of shrimp. A generous amount of fresh ginger adds bold flavor and provides antioxidants that may support overall health (1).

 Active time: 10 minutes | Total time: 30 minutes

Sheet Pan Shrimp Fried Rice

Ingredients 

• 2 tbsp (30g) safflower oil
• 2 tbsp black bean garlic sauce
• 3 medium garlic cloves, finely chopped
• 1 tbsp fresh ginger, finely chopped
• 1 tbsp low-sodium soy sauce
• 3 cups (585g) cold cooked brown rice
• 3 cups (170g) shiitake mushrooms, caps sliced, stems discarded
• 2 celery stalks, thinly sliced
• 1 large carrot, finely diced
• 1 lb (454g) shrimp, peeled and deveined
• 3/4 cup (115g) frozen peas
• 2 green onions, thinly sliced
• 1 large egg, beaten

Directions

Place a large, rimmed baking sheet in the center of the oven and preheat to 450°F (246°C).

In a large bowl, whisk together the oil, black bean garlic sauce, garlic, ginger, and soy sauce. Crumble the rice into the bowl. Add the mushrooms, celery, and carrots, and toss to combine. Carefully spread the mixture onto the preheated baking sheet in an even layer. Bake until the rice begins to brown in the corners of the pan, about 10 minutes.

Add the shrimp and peas to the rice mixture and stir with a spatula to loosen any stuck-on bits. Spread the mixture back into an even layer and continue baking until the shrimp are opaque and cooked through, about 5–6 minutes more (the shrimp should reach an internal temperature of 145°F/63°C).

Meanwhile, scramble the egg in a small nonstick skillet over medium heat until just set. Remove from heat. Stir the cooked egg into the rice mixture along with the green onions before serving.

Serves: 4 | Serving Size: 1 1/4 cups

Nutrition (per serving): Calories: 444; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 2g; Cholesterol: 229mg; Sodium: 698mg; Carbohydrate: 55g; Dietary Fiber: 7g; Sugar: 7g; Protein: 32g

Nutrition Bonus: Potassium: 916mg; Iron: 12%; Vitamin A: 312%; Vitamin C: 23%; Calcium: 7%

Originally published October 2020; Updated April 2026

The post Sheet Pan Shrimp Fried Rice appeared first on MyFitnessPal Blog.