Colette's Blog

Low Carb One-Skillet and Sheet Pan Recipes and Tips

Colette-Heimowitz

Written by Colette Heimowitz, M.Sc. on September 14, 2023.

Scientifically reviewed by

Jonathan Clinthorne, PhD Human Nutrition

September 14, 2023

Streamline your weeknight menus with low carb one-pan recipes.

Cooking one-skillet and sheet pan recipes can be a game-changer for timesaving and clean-up, which is key on busy weeknights. Here are some recipes and tips for mastering these dishes.

One-Skillet and Sheet Pan Recipes

Low Carb Cajun Shrimp and Sausage Skillet

Sausage and shrimp get a Cajun kick. Red bell pepper adds a pop of color, and fresh rosemary, chives and a squeeze of lime brightens the dish.

Low Carb Mediterranean Chicken Sheet Pan

This skillet recipe is bursting with veggies: broccoli, zucchini, yellow bell pepper and cherry tomatoes. Marinated chicken thighs bring savory flavor, and kalamata olives and feta cheese add a salty, tangy finish.

Top Tips for Mastering Your One-Skillet and Sheet Pan Recipes

One-Skillet Prep and Cooking Tips:

Pick your pot. Use a heavy-duty pot to ensure even heating and reduce the risk of food sticking or burning. A cast-iron skillet retains heat well and provides even cooking, but non-stick skillets are great for dishes that might stick.

Preheat. Get your skillet or pan up to the right temperature before adding ingredients to ensure even cooking.

Size matters. Cut ingredients in uniform size to ensure even cooking.

Layer your ingredients. Add them in stages, starting with those that take longer to cook.

Add protein first. Start by browning your chicken or beef, then set it aside and add it back later.

Watch your liquids. Too much can make your dish soupy, while too little might burn the food.

Deglaze for flavor. After cooking meats, add a bit of liquid, such as water, wine or broth to lift the flavorful bits from the skillet. This serves as a base for a flavorful sauce.

Stir occasionally. This prevents sticking and ensures even cooking.

Finish with fresh herbs. Add fresh herbs toward the end of the cooking process for vibrant flavor and color.

Low Carb One-Skillet Recipes

Sheet Pan Prep and Cooking Tips:

Preheat your oven and pan. A preheated sheet pan gives a good sear for proteins and vegetables.

Space it out. Overcrowding your food on the sheet pan can lead to steaming, not roasting. Give your ingredients space for better caramelization.

Keep the sizes similar. Just as with one-skillet cooking, ensure your ingredients are cut in similar size to guarantee even roasting.

Use parchment paper or silicone mats. These can reduce sticking and make cleanup easier.

Rotate the pan. Every oven has hot spots. Halfway through cooking, rotate your sheet pan for even browning.

Marinate or season well. Since sheet pan recipes rely on roasting, a tasty marinade or seasoning can elevate the flavors.

Low Carb One-Skillet Recipes

By following these tips, you can make the most of your low carb one-skillet, one-pot and sheet pan recipes, resulting in delicious meals with minimal cleanup.

Colette-Heimowitz

Author

Colette Heimowitz, M.Sc.

Vice President of Nutrition & Education

Colette Heimowitz, M.Sc. is a former Director of Nutrition at The Atkins Center for Complementary Medicine in New York City. With 20+ years of experience as a nutrition expert, the NY Times best-selling author is the current Vice President of Nutrition & Education at Simply Good Foods Company.

More From Colette

May’s Fresh Picks: Low Carb Farmers Market Finds

The best seasonal produce for low carb recipes. Typically, April showers bring May flowers. The month of May also kicks off the beginning of farmer’s market season, starting with colorful vegetables, the perfect complement to your low carb lifestyle. Here’s your curated guide to navigating your farmers market and enriching your plate with May’s harvest.

Read More »

What is Your Weight Wellness Strategy?

Weight wellness is a multifaceted strategy that moves beyond the traditional focus on weight loss to encompass a more holistic approach that involves nutrition, exercise, sleep and lifestyle interventions to keep your body weight at a level that allows you to live an active, happy, productive life. To achieve weight wellness, you must be metabolically

Read More »

A Day in the Life: Atkins 40

A day of satisfying, low carb deliciousness. What’s in Atkins 40 One-Day Meal Plan? If you have less than 40 pounds to lose, are pregnant or breastfeeding, or want to eat a wider variety of food, Atkins 40 is the plan for you. This Mediterranean-inspired one-day plan contains Vitamins C, E, B6 and B12, riboflavin,

Read More »