Tag: Sheet Pan

Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

Posted on by Amy MS, RD, LDN

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Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

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Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 30 minutes
  • Yield: 4 Servings 1x
  • Diet: Vegetarian
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Description

Buffalo Salmon Bowls are my twist on classic buffalo flavors—roasted salmon tossed in a tangy, creamy yogurt-hot sauce. Loaded with brown rice, fresh veggies, and a little feta, they’re flavorful, protein-packed, and ridiculously easy to throw together.

Ingredients

Scale

For the Salmon and Sauce:

  • 2 lbs Salmon, skin removed, diced into 1-inch pieces 
  • 3/4 cup Greek Yogurt
  • 1/4 cup Hot Sauce
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Onion Powder
  • 1/2 tsp Lemon Zest
  • 1/2 tsp Salt
  • 1/2 tsp Pepper

For the Bowl:

  • 2 Cups, Cooked Brown Rice
  • 1 Cucumber, peeled and sliced
  • 1 cup Shredded Carrot
  • 1 cup Edamame
  • 1/2 cup Crumbled Feta Cheese
  • 4 Scallions, minced

Instructions

  1. Preheat the oven to 400°F. Line a sheet pan with parchment paper and set aside.
  2. Make the buffalo sauce: In a large bowl, whisk together Greek yogurt, hot sauce, smoked paprika, garlic powder, onion powder, lemon zest, salt, and pepper until smooth.
  3. Coat the salmon: Place salmon cubes on the prepared sheet pan. Add 1/3 of the buffalo sauce and toss with a spatula to coat evenly.
  4. Roast the salmon: Bake for 15–20 minutes, or until salmon is cooked through (145°F) with lightly browned, crispy edges.
  5. Prep the vegetables: While the salmon roasts, peel and slice the cucumber, shred the carrots, and mince the scallions.
  6. Assemble the bowls: Add 1/2 cup of cooked brown rice to the bottom of each bowl. Top with 1/4 of the roasted salmon, then add vegetables as desired. Sprinkle 1–2 tbsp crumbled feta cheese over the top and drizzle with remaining buffalo sauce. Enjoy!

Equipment

Notes

  • You will likely have leftover sauce! Save it for leftovers or drizzle on wraps or salads!
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: Dinner
  • Method: Roast

Nutrition

  • Serving Size: 1 Serving
  • Calories: 550
  • Sugar: 6g
  • Sodium: 830mg
  • Fat: 30g
  • Carbohydrates: 45g
  • Fiber: 5g
  • Protein: 45g
  • Cholesterol: 75mg

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Easy Sheet Pan Gnocchi with Chicken Sausage and Veggies

Easy Sheet Pan Gnocchi with Chicken Sausage and Veggies

Posted on by Amy MS, RD, LDN

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Easy Sheet Pan Gnocchi with Chicken Sausage and Veggies

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Easy Sheet Pan Gnocchi with Chicken Sausage and Veggies

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 45 minutes
  • Yield: 6 Servings 1x
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Description

Simple, quick and packed with flavor, this easy sheet pan gnocchi with chicken sausage and veggies is a one-pan dinner perfect for weeknights! Made with gnocchi, packed with veggies and fiber it all comes together in under 40 minutes—no boiling required! A drizzle of spinach pesto adds a fresh, herby finish.

Ingredients

Scale
  • 3 tbsp Olive Oil
  • 12 oz Italian Chicken Sausages, sliced into rounds
  • 1 (16oz) Package Shelf-Stable Potato Gnocchi
  • 1 Large Head Broccoli, cut into florets (about 3 cups)
  • 2, Bell Peppers (1 Yellow, 1 Red) seeded and chopped into 1-inch pieces
  • 1 (15 oz Can) Chickpeas, drained and rinsed for drizzling
  • 1/4–1/3 cup Spinach Pesto for drizzling

Instructions

  1. Preheat your oven to 400°F and line a large sheet pan with parchment paper or foil.
  2. On the sheet pan, toss together the olive oil, sliced chicken sausage, gnocchi, broccoli, and chickpeas until everything is well coated.
  3. Spread the mixture into an even layer and bake for 25 minutes, or until the gnocchi is tender and the broccoli is mostly cooked through.
  4. Increase the oven temperature to 425°F. Add the bell peppers to the sheet pan and give everything a quick toss. Return to the oven and roast for another 5–7 minutes, until the peppers are just softened and the broccoli is starting to char on the edges.
  5. Remove from the oven and drizzle with spinach pesto just before serving.

Equipment

  • Prep Time: 10
  • Cook Time: 35
  • Category: Dinner, Sheet Pan
  • Method: Oven
  • Cuisine: Italian

Nutrition

  • Serving Size: 1/6
  • Calories: 386
  • Sugar: 5g
  • Sodium: 750mg
  • Fat: 11g
  • Carbohydrates: 51g
  • Fiber: 8g
  • Protein: 20g
  • Cholesterol: 50mg

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Chocolate Hazelnut Protein Granola (Easy & Healthy Recipe)

Chocolate Hazelnut Protein Granola (Easy & Healthy Recipe)

Posted on by Amy MS, RD, LDN

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Chocolate Hazelnut Protein Granola (Easy & Healthy Recipe)

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Chocolate Hazelnut Protein Granola (Easy & Healthy Recipe)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Diet: Vegetarian
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Description

This Chocolate Hazelnut Protein Granola is made with hearty oats, crunchy hazelnuts, rich cocoa, and naturally sweetened with maple syrup. Packed with protein and simple, wholesome ingredients, it’s the perfect easy recipe for a healthy breakfast or snack.

Ingredients

Units Scale
  • 4 cups Old Fashioned Oats
  • 1 cup Hazelnuts, roughly chopped
  • 1/4 cup Protein Powder (I like Polar Joe)
  • 3 tbsp Coca Powder
  • 1/8 tsp Salt
  • 1/2 cup Coconut Oil or Grapeseed Oil
  • 1/2 cup Maple Syrup
  • 2 tsp Vanilla Extract
  • 1/4 cup Dark Chocolate Chips (Optional)

Instructions

  1. Preheat oven to 325° F. Place a silpat or parchment paper over a large sheet tray, set aside.
  2. To a food processor or blender, add the 1 cup hazelnuts and process until the nuts become a coarse meal texture.  
  3. Next, to a large mixing bowl add the oats, cocoa powder, hazelnuts, and salt. Stir together with a spatula and set aside.
  4. In a microwave safe bowl, melt the coconut oil. Or if you are using grapeseed oil, skip this step.
  5. Next, add the maple syrup, vanilla extract and protein powder. Whisk together to combine.
  6. Pour the liquid mixture over the oats mixture and stir together thoroughly with a spatula.
  7. Spread the granola mixture evenly onto a large sheet tray and bake for 25 minutes, stirring halfway through at around 12 minutes.
  8. After 25 minutes remove the granola from the oven. Place sheet tray on a wire rack and allow to cool completely.
  9. Add the dark chocolate chips (if using) and stir together. 
  10. Store the granola in an airtight container.
  11. Serve over Greek Yogurt with fruit or enjoy plain as a snack!

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 25
  • Category: Breakfast, Snack, Meal Prep
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1/12
  • Calories: 236
  • Sugar: 9g
  • Sodium: 71mg
  • Fat: 16g
  • Carbohydrates: 21g
  • Fiber: 5g
  • Protein: 9g
  • Cholesterol: 0mg

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Easy Sheet Pan Fajitas – Chicken or Veggie (Flexitarian & Meal Prep Friendly)

Easy Sheet Pan Fajitas – Chicken or Veggie (Flexitarian & Meal Prep Friendly)

Posted on by Amy MS, RD, LDN

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Easy Sheet Pan Fajitas – Chicken or Veggie (Flexitarian & Meal Prep Friendly)

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Easy Sheet Pan Fajitas – Chicken or Veggie (Flexitarian & Meal Prep Friendly)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 8 Servings 1x
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Description

These easy sheet pan fajitas are loaded with colorful bell peppers, onions, chickpeas, and cauliflower—with an optional chicken add-on for a flexitarian twist. Perfect for busy weeknights or meal prep, this veggie-packed dinner is healthy, customizable, and full of bold fajita flavor.

Ingredients

Units Scale
  • 2 lbs Chicken Breasts, diced into 1-inch dice
  • 1 Small Head Cauliflower, cut into florets
  • 1 Can, 15oz Chickpeas, drained and rinsed
  • 2 Bell Peppers, Sliced
  • 1 Red Onion, Sliced
  • 2 tbsp Olive Oil
  • 4 tsp Homemade Fajita Seasoning

Instructions

  1. Start by prepping your veggies and chicken! Dice chicken into 1-inch pieces. Slice the bell pepper and onion into strips.
  2. For meal prep, place the veggies into one container and the chicken into a separate container. Pop lids on and label, then place containers into the fridge until you are ready to cook your fajitas.
  3. When you are ready to cook, add the diced chicken and half of the bell peppers and onion to one sheet tray.
  4. To the other sheet tray add the cauliflower, chickpeas and other half of the bell peppers and onion.
  5. Season with 1 tbsp olive oil per tray and 3 tsp fajita seasoning. Stir each tray using separate spatulas.
  6. Place into the oven and roast for 20-25 minutes until the chicken is fully cooked, the chickpeas are crisp and the veggies are slightly charred.
  7. Serve with tortillas, salsa, Greek Yogurt, guacamole, enjoy!

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Dinner, Meal Prep
  • Method: Roast
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1
  • Calories: 269
  • Sugar: 5g
  • Sodium: 282mg
  • Fat: 8g
  • Carbohydrates: 18g
  • Fiber: 6g
  • Protein: 31g
  • Cholesterol: 82mg

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Almond Coconut Granola

Almond Coconut Granola

Posted on by Amy MS, RD, LDN

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Almond Coconut Granola

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Almond Coconut Granola

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 12 Servings 1x
  • Diet: Vegan
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Description

Crunchy and flavorful, Almond Coconut Granola is a wholesome blend of nuts, coconut, and lightly sweetened oats. Perfect for breakfast, meal prep or snacking!

Ingredients

Units Scale
  • 4 cups Old Fashioned Oats
  • 1 cup Unsweetened Shredded Coconut
  • 1 1/2 cups Sliced Almonds
  • 1/2 cup Ground Flaxseed
  • 1 1/2 tsp Cinnamon
  • 1 tsp Cardamom
  • Pinch Salt
  • 1/2 cup Maple Syrup
  • 1/2 cup Coconut Oil
  • 2 tsp Vanilla Extract
  • 1/4 tsp Almond Extract

Instructions

  1. Preheat oven to 325° F. Place a silpat or parchment paper over a large sheet tray, set aside.
  2. To a large mixing bowl add the oats, coconut, almonds, flaxseed, cinnamon, cardamom, and salt. Stir together with a spatula and set aside.
  3. In a microwave safe bowl, melt the coconut oil. Then add the maple syrup, vanilla extract and almond extract. Stir to combine.
  4. Pour the liquid mixture over the oats mixture and stir together thoroughly with a spatula.
  5. Spread the granola mixture evenly onto a large sheet tray and bake for 25 minutes, stirring halfway through at around 12 minutes.
  6. After 25 minutes remove the granola from the oven and using the back of a sturdy spatula, press the mixture down to help it clump together and create clusters. Allow to cool completely.
  7. Mix together and then allow the granola to cool before serving.
  8. Store the granola in an airtight container.
  9. Serve over Greek Yogurt or enjoy plain as a snack!

Equipment

  • Prep Time: 10 Minutes
  • Cook Time: 25
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1/12
  • Calories: 348
  • Sugar: 10g
  • Sodium: 75mg
  • Fat: 26g
  • Carbohydrates: 26g
  • Fiber: 7g
  • Protein: 7g
  • Cholesterol: 0mg

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Gingerbread Granola

Gingerbread Granola

Posted on by Amy MS, RD, LDN

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Gingerbread Granola

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Gingerbread Granola

Gingerbread Granola

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy RD, LDN
  • Total Time: 30 minutes
  • Yield: 10 Servings 1x
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Description

Gingerbread Granola is a festive and easy breakfast to start your day with fiber and nutrients!

Ingredients

Units Scale
  • 3 3/4 cups Old Fashioned Oats
  • 1 tbsp Ground Flaxseed
  • 1 tsp Cinnamon
  • 1/2 tsp Ground Ginger
  • 1/4 tsp Allspice
  • 1 Pinch Ground Cloves
  • 1/4 tsp Salt
  • 1 cup Pecans
  • 1/2 cup Sliced Almonds
  • 1/4 cup Coconut Oil, Melted
  • 1/2 cup Maple Syrup
  • 2 Tbsp Molasses
  • 1 tsp Vanilla Extract

Instructions

  1. Preheat your oven to 325° F. Line a large sheet tray with a silapt or parchment paper and set aside.
  2. To a large bowl, add the oats, flaxseed, spices, salt and nuts. Mix together with a spatula.
  3. In a medium size bowl, add the coconut oil, maple syrup, molasses and vanilla extract. Whisk together to combine.
  4. Pour the liquid ingredients into the bowl of the oats and use your spatula to combine all the ingredients.
  5. Pour the granola onto your lined sheet tray and then spread it out evenly with your spatula.
  6. Bake for 25 minutes total, stirring every 10 minutes. Bake 10 minutes, remove from the oven and stir. Then bake for another 10 minutes, stir again and then bake for a final 5 minutes.
  7. After it is done baking, use the back of a spatula to press the granola down to create granola clusters.
  8. Allow to cool for at least 15 minutes.
  9. Serve over Greek Yogurt and berries, or as a snack, enjoy!

Equipment

  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 326
  • Sugar: 13g
  • Sodium: 60mg
  • Fat: 18g
  • Saturated Fat: 6g
  • Unsaturated Fat: 11g
  • Carbohydrates: 37g
  • Fiber: 5g
  • Protein: 6g
  • Cholesterol: 0mg

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Honey and Flaxseed Granola (Nut-Free)

Honey and Flaxseed Granola (Nut-Free)

Posted on by Amy MS, RD, LDN

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Honey and Flaxseed Granola (Nut-Free)

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Honey and Flaxseed Granola (Nut-Free)

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  • Author: Amy RD, LDN
  • Total Time: 30 minutes
  • Yield: 10 Servings 1x
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Description

This granola is nut-free making it a great choice for nut-allergies.

Ingredients

Units Scale
  • 3 cups Old Fashioned Oats
  • 1/2 cup Flaxseed
  • 1 tsp Cinnamon
  • 1/2 tsp Kosher Salt
  • 1/2 cup Unsweetened Shredded Coconut
  • 1/2 cup Honey
  • 1/2 cup Coconut Oil
  • 1 tsp Vanilla Extract
  • 1/4 cup Dried Cranberries

Instructions

  1. Preheat your oven to 325° F.
  2. In a large mixing bowl, add all the dry ingredients (oats, flaxseed, cinnamon, salt, shredded coconut). Mix together with a spatula.
  3. In a microwave safe bowl or measuring cup, add the coconut oil. Place in the microwave and cook on 20 second intervals until melted. Add the honey and vanilla to the coconut oil, whisk together.
  4. Pour the wet ingredients into the bowl of the dry ingredients. Stir together with a spatula until thoroughly mixed.
  5. Place parchment paper or a silpat onto a large sheet tray. Spread granola mixture evenly onto the sheet tray.
  6. Place sheet tray into the oven and bake for 25 minutes, stirring every 10 minutes.
  7. Remove from the oven and allow to cool at least 10 minutes.
  8. Now is the time to add in dried cranberries or any dried fruit. Mix into the granola and allow to cool.
  9. Serve over Greek yogurt and enjoy!
 

Equipment

  • Prep Time: 5
  • Cook Time: 25
  • Category: Breakfast, Snack
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 282
  • Sugar: 14g
  • Sodium: 58mg
  • Fat: 17g
  • Saturated Fat: 11g
  • Unsaturated Fat: 2g
  • Carbohydrates: 33g
  • Fiber: 4g
  • Protein: 5g
  • Cholesterol: 0mg

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Easy Whole Wheat Pizza Dough

Easy Whole Wheat Pizza Dough

Posted on by Amy MS, RD, LDN

Easy Whole Wheat Pizza Dough

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Easy Whole Wheat Pizza Dough

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy RD, LDN
  • Total Time: 14 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian
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Description

Simple and delicious whole wheat pizza dough. Perfect for your next homemade pizza night.

Ingredients

Units Scale
  • 2 cups All Purpose Flour
  • 1 cup Whole Wheat Flour
  • 1/2 tsp Dry Active Yeast
  • 1 1/2 tsp Kosher Salt
  • 1 1/4 cups Water (plus a tablespoon or two if needed)

Instructions

  1. In a large mixing bowl combine the flours, yeast and salt. Mix together with a wooden spoon or spatula.
  2. Pour the water into the bowl and mix the dough together. It should be a shaggy dough. Remember it will rise while it sits!
  3. Cover the bowl with plastic wrap or dish towel. Place the bowl in a draft free area and allow to sit for at least 4 hours, up to 8 hours.
  4. After dough has risen for at least 4 hours it is ready to roll out.
  5. Preheat the oven to 450º. Sprinkle a sheet pan with cornmeal.
  6. Flour your countertop to prevent the dough from sticking. Roll out dough into desired shape and size. If rolling into a rectangle, it will yield one 9×13 crust. Transfer crust to sheet pan sprinkled with cornmeal.
  7. Place the crust into the preheated oven and par-bake for 8 minutes. After this it is ready to be topped and made into pizza!
 

Notes

Pizza Assembly – After Crust has Par-Baked
  1. Spoon out pizza sauce and spread evenly.
  2. Top with veggies, cheese, and other desired toppings.
  3. Bake for 10-12 minutes until cheese is melted and just starting to turn brown.
  • Prep Time: 4
  • Cook Time: 10
  • Category: Dinner, Lunch, Vegetarian
  • Method: Bake

Nutrition

  • Serving Size: 1
  • Calories: 170
  • Sugar: 1g
  • Sodium: 212mg
  • Fat: 1g
  • Carbohydrates: 35g
  • Fiber: 3g
  • Protein: 5g
  • Cholesterol: 0mg

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Maple & Olive Oil Granola

Maple & Olive Oil Granola

Posted on by Amy MS, RD, LDN

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Maple & Olive Oil Granola

Maple Olive Oil Granola
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Maple Olive Oil Granola

Maple & Olive Oil Granola

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy RD, LDN
  • Yield: 10 Servings 1x
  • Diet: Gluten Free
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Description

Maple & Olive Oil Granola is an antioxidant fueled breakfast that goes great over Greek Yogurt or eaten plain as a snack.

Ingredients

Scale
  • 1/2 cup Olive Oil
  • 1/2 cup Maple Syrup
  • 1 tsp Vanilla Extract
  • 3 3/4 cups Old Fashioned Oats (Use 3 3/4 cups for more granola clusters, use 4 cups for “crumbly” granola)
  • 1/4 cup Flaxseed
  • 1 tsp Ground Cinnamon
  • 1/8 tsp Cardamom (Optional)
  • 1 1/2 cups Raw Nuts (I used Pecans and Sliced Almonds)
  • 1/4 tsp Kosher Salt
  • 1/4 cup Dried Cranberries (Or your favorite dried fruit)

Instructions

  1. Preheat oven to 325° F.
  2. To a large mixing bowl add the oats, nuts, cinnamon, cardamom (if using), and salt. Stir together with a spatula and set aside.
  3. In a liquid measuring cup add the olive oil and maple syrup. Mix together and then add the vanilla extract.
  4. Pour the liquid mixture over the oats mixture and stir together thoroughly with a spatula.
  5. Spread the granola mixture evenly onto a large sheet tray and bake for 25 minutes, stirring every 10 minutes.
  6. After 25 minutes remove the granola from the oven and add the dried cranberries. Mix together and then allow the granola to cool before serving.
  7. Tip: If you want your granola to have large clusters (which I do!) after you add the dried cranberries, press the granola down with the back of a spatula, then allow to cool fully.
  8. Serve over Greek Yogurt or enjoy plain as a snack!
 

Equipment

  • Category: Breakfast, Snack, Gluten-Free, Vegetarian
  • Method: Bake

Nutrition

  • Serving Size: 1/10
  • Calories: 353
  • Sugar: 9g
  • Sodium: 61mg
  • Fat: 23g
  • Saturated Fat: 2g
  • Carbohydrates: 33g
  • Fiber: 5g
  • Protein: 7g
  • Cholesterol: 0mg

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