Quickly transform leftover chicken into cheesy chicken quesadillas served with fresh homemade salsa. Our baked version is much easier to manage because the chicken quesadilla cooks on both sides at the same time — no flipping needed.

Active Time: 10 min | Total Time: 20 min

Baked Chicken Quesadilla

Ingredients

• Cooking spray
• 1 medium (120g) tomato, seeded and chopped
• 1/4 cup (40g) chopped onion
• 1 tbsp chopped fresh cilantro
• 1 tbsp fresh lime juice
• 1/4 tsp ground cumin
• 1 cup (140g) cooked chicken breast, shredded
• 1/2 cup (55g) shredded pepper jack cheese
• 2 (8-inch/20cm) whole-wheat, high-fiber tortillas

Directions

Preheat the oven to 425°F (220°C).

In a small bowl combine tomato, onion, cilantro, lime juice, cumin and salt; set aside.

Lightly coat one side of each tortilla with cooking spray. Place one tortilla, sprayed side down, on a baking sheet. Top with the chicken and cheese, then top with the remaining tortilla, sprayed side up.

Bake for about 10 minutes, or until golden brown. Cut into quarters and serve with the salsa.

Serves: 2 |  Serving Size: 1/2 quesadilla & 1/2 cup salsa

Per serving: Calories: 320; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 1g; Cholesterol: 90mg; Sodium: 602mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 23; Protein: 30g

Nutrition Bonus: Potassium: 452mg; Iron: 9%; Vitamin C: 21%; Calcium: 27% 

Originally published May 2016 Updated May 2026

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Low-carb, whole-wheat tortillas create a crisp, thin-crust base for these flavorful chicken pizzas. This recipe makes two pizzas—just enough to fit on a standard sheet pan—but can easily be doubled if you’re feeding a crowd or want leftovers.

Active time: 5 minutes | Total time: 15 minutes

Crispy Chicken Tortilla Pizzas

Ingredients

• 2 8-inch (20cm) whole-wheat, high-fiber tortillas
• 1/2 cup (128g) low-sodium marinara sauce
• 1/8 tsp crushed red pepper
• 1 cup (140g) cooked chicken breast, shredded (rotisserie chicken works great here)
• 2 cups (50g) fresh spinach, coarsely chopped
• 2/3 cup (75g) part-skim mozzarella, grated

Directions

 Preheat the oven to 425°F (220°C). Arrange the tortillas on a sheet pan and bake until lightly browned, 2–4 minutes. Remove the pan from the oven.

Carefully flip the tortillas. Spread 1/4 cup marinara over each tortilla and sprinkle each with crushed red pepper. Top each with ½ cup shredded chicken. Arrange 1 cup spinach on each tortilla and sprinkle 1/3 cup mozzarella over each.

Bake until the cheese is melted and bubbly, about 5–7 minutes.

Serves: 2 | Serving Size: 1 pizza

Nutrition (per serving): Calories: 347; Total Fat: 19g; Saturated Fat: 8g; Monounsaturated Fat: 16g; Polyunsaturated Fat: 3g; Cholesterol: 212mg; Sodium: 768mg; Carbohydrate: 21g; Dietary Fiber: 12g; Sugar: 5g; Protein 33g
Nutrition Bonus: Potassium: 657mg; Iron: 11%; Vitamin A: 203%; Vitamin C: 17%; Calcium: 41%

Originally published June 2020; Updated May 2026

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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

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If you ever resolved to eat more vegetables, this one-pan dish is right up your alley. The variety of vegetables contributes to hitting your vitamin A and calcium goals for the day just from this meal!

Crank up the oven and roast tofu, sweet potatoes, cauliflower and kale, and you have a veggie-rich meal. The easy tahini and lemon sauce is a tangy balance to the naturally sweet veggies.

Active time: 20 minutes | Total time: 50 minutes

Sheet Pan Tofu and Veggies in Sesame Sauce

Ingredients

• 1 14 oz. package extra-firm tofu, drained and pressed dry
• 2 cups (266g) sweet potatoes, cubed into 1/2-inch pieces
• 2 tbsp olive oil, divided
• 2 cups cauliflower florets
• 2 cups (50g) kale, chopped
• 2 tbsp tahini
• 2 tbsp lemon juice, freshly squeezed
• 1 tbsp tamari soy sauce
• 1 tbsp water
• 1 clove garlic, minced

Directions

Preheat the oven to 400°F (200°C). 

Cut the tofu into ½-inch cubes. On one rimmed baking sheet, arrange the tofu and sweet potatoes in a single layer and drizzle with 1 tbsp of the olive oil, tossing gently to coat. On a second rimmed baking sheet, arrange the cauliflower florets in a single layer and toss with the remaining 1 tbsp olive oil.

Place both pans in the oven and roast for 20 minutes, flipping the tofu and sweet potatoes once halfway through. After 20 minutes, add the kale to the cauliflower pan, toss to combine, and return to the oven. Continue roasting for an additional 8–10 minutes, until the sweet potatoes and cauliflower are tender and lightly browned and the kale is wilted and slightly crispy at the edges.

While the vegetables finish roasting, whisk together the tahini, lemon juice, tamari, water, and garlic in a small bowl until smooth. Pour the sauce over the warm vegetables and tofu and toss to coat evenly.

Serves: 4 | Serving Size: 1 3/4 cup

Nutrition (per serving): Calories: 305; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 407mg; Carbohydrate: 22g; Dietary Fiber: 6g; Sugar: 6g; Protein: 15g

Nutrition Bonus: Calcium: 14%; Iron: 20%; Potassium: 633mg; Vitamin A: 35%; Vitamin C: 84%

Originally published November 12, 2019; Updated May 2026

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These satisfying, whole-grain pancakes are baked on a rimmed baking sheet instead of cooked in batches in a pan so everyone can sit down to breakfast at the same time without having to eat cold pancakes.

RD Tip: The whey powder boosts the protein content of these pancakes without compromising flavor. If preferred, the coconut oil can easily be subbed out with the same amount of a neutral cooking oil like canola or avocado oil.

Active time: 15 minutes | Total time: 30 minutes

Sheet Pan Chocolate Chip Pancakes

Ingredients

• Cooking spray
• 1 cup (120g) whole-wheat pastry flour
• 1 cup (85g) rolled oats
• 1/2 cup (55g) unflavored whey protein powder
• 1 ½  tsp baking powder
• 1/4 tsp salt
• 1 1/4 cups (305g) low-fat milk or plant-based milk alternative
• 2 large eggs
• 1/4 cup (80g) maple syrup, divided
• 1 ½  tsp vanilla extract
• 2 tbsp melted coconut oil
• 1/3 cup (56g) chocolate chips
• 1 1/2 cups (230g) chopped strawberries

Directions

Preheat the oven to 425°F (220°C). Coat a 9-by-13-inch rimmed baking sheet with cooking spray. Place the flour, oats, whey powder, baking powder, and salt in a blender or food processor and blend until finely ground. Transfer to a large bowl.

Add the milk, eggs, 3 tbsp of the maple syrup, and the vanilla extract to a blender or food processor and blend until smooth. Add the wet ingredients to the dry ingredients and whisk until smooth (if the batter is too thick, you can thin it out with an additional 1-2 tbsp milk.) Stir in the oil.

 Pour the batter into the prepared baking sheet and sprinkle evenly with the chocolate chips. Bake until golden brown and a toothpick inserted in the center comes out clean, about 15 minutes.

While the pancake bakes, combine the strawberries and the remaining 1 tbsp maple syrup in a small saucepan. Bring to a simmer over medium heat, stirring frequently and mashing the berries with a wooden spoon until heated through. Keep warm over low heat.

Cut the pancake into 8 rectangles and serve with the strawberry sauce.

Serves: 8 | Serving Size: 1/8 of pancake and 3 tablespoons strawberry mixture

Nutrition (per serving): Calories: 307; Total Fat: 9g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 79mg; Sodium: 224mg; Carbohydrate: 45g; Dietary Fiber: 6g; Sugar: 15g; Protein: 13g

Nutrition Bonus: Potassium: 188mg; Iron: 31%; Vitamin C: 28%; Calcium: 18%

Originally published April 18, 2020; Updated May 2026

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Sumac is a spice made of the dried, ground berries of the Rhus coriaria shrub and utilized in Middle Eastern dishes like kebabs and salads to add a bright, lemony flavor. Sumac also contains powerful antioxidants that may offer therapeutic benefits for heart disease, diabetes and cancer. (1). Look for it at major retailers in the spice or international aisle, or online where dried spices are sold. Try it in hummus, soups and dishes like this quick chicken and cauliflower sheet-pan supper

This is a great low-maintenance, meal-prep option. Make it at the beginning of the week and enjoy it all week long for lunch, taking note of how the protein and fiber keep you full for several hours.

Active time: 15 minutes | Total time: 30 minutes

Sheet Pan Chicken With Cauliflower & Olives

Ingredients

• 1 1/2 pounds (680g) boneless skinless chicken breast, cut into 1 ½ -inch pieces
• 1 medium (590g) head cauliflower, trimmed into bite-size florets
• 2 cups (312g) cherry tomatoes
• 1/2 cup (70g) pitted green Castelvetrano olives (or any other large, mild green olive variety)
• 3 tbsp olive oil
• 1 tbsp lemon juice
• 1 ¾ tsp sumac, divided
• ½ tsp salt
• 1/2 tsp ground black pepper
• 1/2 cup (123g) plain low-fat Greek yogurt
• 1 small garlic clove, finely chopped and smashed with the side of a knife

Directions

Preheat the oven to 500°F (260ºC). Place a baking sheet on the center rack of the oven as it preheats. (Preheating the pan promotes faster browning and charring.)

In a large bowl, toss the chicken, cauliflower, cherry tomatoes and olives with the olive oil, lemon juice, salt, pepper, and 1 ½ tsp of sumac. Pour onto the hot baking sheet and carefully arrange in an even layer with a spatula (if desired, line the hot baking sheet with foil before adding the ingredients for easier cleanup.) Bake for 15 minutes, stirring once halfway through or until the chicken is no longer pink in the center (internal temperature of 165 degrees) and the cauliflower is tender and charred in places.

While the chicken is baking, make the sauce by combining the yogurt, garlic and remaining sumac in a small bowl. Serve the sheet-pan chicken and vegetables with the yogurt sauce on the side.

Serves: 4 | Serving Size: ¼ recipe, about 1 ½ cups chicken and veggies, plus 2 tbsp yogurt sauce

Nutrition (per serving): Calories: 448; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 133mg; Sodium: 825mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 6g; Protein: 59g

Nutrition Bonus: Potassium: 693mg; Iron: 14%; Vitamin A: 20%; Vitamin C: 24%; Calcium: 12%

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Roasting the cauliflower for this vegan soup makes it nutty and cancels out any of the brassica funk cauliflower can have when boiled. Oat milk and a russet potato make the soup thick and creamy, without adding any dairy. A stick blender, also called an immersion blender, is an inexpensive kitchen gadget that makes pureed soups a breeze to throw together, but a regular kitchen blender works, too. Pair this delicious soup with a protein source for a complete, balanced meal.

Active time: 60 minutes | Total time: 1 hour 5 minutes

Creamy Roasted Cauliflower Soup

Ingredients

• 1 medium (588g) head of cauliflower
• 2 tbsp olive oil, divided
• 4 whole garlic cloves
• ½ tsp freshly ground black pepper
• ¼ tsp salt
• 1 medium onion, chopped
• 4 cups low-sodium vegetable broth
• 1 medium (213g) russet potato, peeled and chopped
• 1 bay leaf
• 1 cup (244g) plain unsweetened oat or hemp milk
• ½ tsp freshly ground nutmeg
• 1–2 tbsp fresh lemon juice
• 2 tbsp chopped parsley, for garnish

Directions

Preheat the oven to 400°F (204°C). Cut the cauliflower into 2-inch florets and thinly slice the center stalk. On a rimmed baking sheet, toss the cauliflower and garlic with 1 tbsp of the olive oil, plus salt and pepper. Roast until the cauliflower is deeply browned in spots, about 30 minutes.

Meanwhile, heat the remaining tbsp of oil in a soup pot over medium heat. Add the onion and cook, stirring occasionally, until translucent and beginning to brown, about 5 minutes.

Transfer the cauliflower and garlic to the pot, reserving 1/2 cup (about 40 g) of the smallest browned pieces for garnish. Add the broth, potatoes, and bay leaf. Bring to a simmer, then cover, reduce the heat to medium-low, and cook until the vegetables are very tender, about 25 minutes.

Discard the bay leaf. Add the oat milk, then puree the soup with an immersion blender directly in the pot until smooth. (Alternatively, blend in batches in a standard blender, venting the lid slightly to release steam.) Stir in the nutmeg and lemon juice. If the soup is too thick, add warm water to thin as needed.

To serve, ladle the soup into bowls and top with the reserved roasted cauliflower and parsley.

Serves: 4 | Serving Size: 2 cups

Nutrition (per serving): Calories: 174; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 356mg; Carbohydrate: 24g; Dietary Fiber: 5g; Sugar: 5g; Protein: 5g
Nutrition Bonus: Potassium: 798mg; Iron: 7%; Vitamin C: 131%; Calcium: 15%

Originally published November 5, 2020; Updated October 2026

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This creamy smoothie tastes like a nutritious milkshake that is totally acceptable for breakfast or, better yet, after a workout. Ground flaxseeds up your fiber intake without sacrificing taste (making it great for kids or picky eaters). For this recipe you’ll want unsweetened and unsalted natural almond butter to control the amount of added sugar sugar and sodium in the smoothie. We also like to use an almond butter made with roasted almonds for a more toasty, nutty flavor.

This is a great post-workout meal as it has more than 20g of protein — the recommended minimum for a post-workout snack (1).

Active time: 5 minutes | Total time: 5 minutes

Creamy Almond Butter and Banana Smoothie

Ingredients

• 1 cup (244g) unsweetened almond milk
• 1 cup ice
• 2 medium bananas, chopped and frozen
• 2 tbsp (32g) unsalted almond butter
• 2 tbsp ground flaxseed
• 1 tbsp honey
• 2 scoops protein powder

Directions

Add all of the ingredients to a blender and process until smooth. Pour into two glasses and serve right away.

Serves: 2 | Serving Size: About 1 1/2 cups

Nutrition (per serving): Calories: 389; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 5g; Cholesterol: 3mg; Sodium: 191mg; Carbohydrate: 46g; Dietary Fiber: 7g; Sugar: 25g; Protein 20g

Nutrition Bonus: Potassium: 777mg; Iron:9%; Vitamin C: 18%; Calcium: 31%

Originally published August 6, 2020; Updated January 2026

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