High-Fiber and Protein Recipes – NYT Cooking

Most of us know that if you want to feel pleasantly full and satisfied after a meal — not stuffed and sleepy — you should aim for a happy balance of protein, fiber and flavor on your plate. But on a busy weeknight, when even boiling pasta can feel like too much, planning and executing a balanced meal often goes right out the window.

Enter the sheet-pan dinner. It’s a low-fuss, minimally messy and customizable way to make well-rounded meals a reality any day of the week. Each recipe below delivers at least 10 grams of protein and 3 grams of fiber per serving. (For adults, many experts recommend aiming for 1.2 grams of protein per kilogram of body weight per day, and 25 to 38 grams of fiber a day.) To work even more fiber into your meal, serve these dishes alongside a pile of whole grains like quinoa or farro, add vegetables like winter squash or broccoli, or sprinkle in beans, nuts or seeds. Then, keep adjusting the recipe to suit your needs and tastes: Reduce the salt, dial down (or up) the heat and swap ingredients based on what’s in your refrigerator or pantry.

(One tip: If you’re new to fiber-rich meals, increase your intake gradually and drink plenty of water. Fiber works best when you ease into it.)

“My two-year-old loved this so much that in her bedtime prayers she said, ‘Thank you, God, for the new dinner,” wrote one reader about Ali Slagle’s low-lift recipe. Chicken thighs, squash, black beans and red onion are tossed with chili powder and cumin, then roasted until the chicken skin crisps and the squash softens. Pepitas and sour cream finish the dish, though Greek yogurt is an easy protein-packed swap.

Recipe: Sheet-Pan Chicken With Winter Squash and Black Beans

Colorful, fresh vegetables shine in Kristina Felix’s ginger salmon lettuce wraps. For even more fiber, add slices of crisp jicama or creamy avocado. Both pair naturally with the punchy nước chấm and tender salmon.

Recipe: Ginger Salmon Lettuce Wraps

When you don’t have three hours to make bibimbap, consider Ali Slagle’s vegetarian recipe, which roasts tofu, squash and brussels sprouts in a gochujang-apple cider vinaigrette before serving everything over grains. Thinly sliced apple is folded into the dressing, so each bite carries a balance of sweet, tart and spicy.

Recipe: Gochujang Tofu and Veggie Bowls

Melissa Clark turns simple ingredients into an elegant meal that’s easy enough for any night of the week. White fish is light, lean and easy to cook, and because it’s mild, it happily takes on bold flavors like olives, garlic and plenty of parsley. The peppers roast until tender and sweet, bringing both color and a serving of vegetables to the plate.

Recipe: Sheet-Pan Roasted Fish With Sweet Peppers

Hetty Lui McKinnon plays with texture and flavor in her vegetarian curry. By adding ingredients in stages, each one cooks just right, so the squash becomes tender while the greens get crispy. You can easily adjust the heat by using more (or less) curry paste. The final result is a curry that feels complex, even though it’s made in one pan.

Recipe: Sheet-Pan Coconut Curry With Squash and Tofu

Melissa Clark has a knack for sheet-pan meals, and here, she pairs shrimp and sweet potatoes with a sweet, tangy coconut milk marinade spiked with Sriracha, garlic and ginger. A cool cucumber-avocado salad is the perfect crunchy side.

Recipe: Sheet-Pan Coconut Shrimp and Sweet Potatoes

Beans are a dependable source of fiber and protein, and roasting them on a sheet pan crisps their edges while allowing the centers to stay soft. This meal is plenty satisfying on its own, but Yasmin Fahr’s ginger-citrus sauce keeps it tasting light. Consider prepping extra citrus for a side salad.

Recipe: Sheet-Pan Citrus Salmon With White Beans

Fish sauce is salty and savory with a subtle sweetness that enhances the butternut squash in this recipe from Ali Slagle. Serve it over coconut rice to complement the curry’s heat, and add a side salad — think raw veggies or papaya — for a bright, crunchy contrast and a welcome pop of greens.

Recipe: Sheet-Pan Red Curry Chicken With Butternut Squash

This meal has all the elements of ratatouille — eggplant, tomatoes, zucchini and peppers seasoned with garlic and herbs. But Melissa Clark cooks it on a sheet pan, cutting down on hands-on time. Another clever upgrade: protein- and fiber-filled chickpeas, which also give the whole dish a little crunch.

Recipe: Sheet-Pan Ratatouille With Crispy Chickpeas

When you’re craving something warm but salad-adjacent, Ali Slagle’s recipe fits the bill. The balsamic-tahini sauce, which is spooned over everything before serving, is so good it’s practically drinkable. The chicken and vegetables make a naturally protein- and fiber-rich pairing, but a whole-grain pita adds even more fiber and is great for soaking up the sauce.

Recipe: Sheet-Pan Chicken and Tomatoes With Balsamic Tahini

Big flavor can come from pantry staples and simple prep. That’s the case with Carolina Gelen’s honey-Dijon marinade. Toss it with chicken and broccoli, roast on a sheet pan, then finish it under the broiler for that appealing char. Readers say the recipe makes a generous amount of marinade, so save some for another night, or serve the meal over fiber- and protein-filled quinoa to soak it all up.

Recipe: Sheet-Pan Honey Mustard Chicken and Broccoli

Yasmin Fahr’s sheet-pan dinner is all about the zesty sauce, which is made with yogurt, honey, cumin and pickled jalapeño brine. If you’d like to serve the chicken and vegetables over a grain, farro brings extra fiber and a pleasant chew.

Recipe: Sheet-Pan Chicken and Carrots With Yogurt Sauce

Honey, Dijon and cayenne are the flavor drivers in Sheela Prakash’s recipe, bringing sweet heat to every bite. With chicken, broccoli and sweet potato all roasting on one pan, you don’t need to serve anything extra, so pull it out of the oven and call it a weeknight win.

Recipe: Sheet-Pan Hot Honey Chicken

Frozen corn is always available, and it brightens this dish no matter the season. Tofu cubes are coated in cornstarch, cumin and chile powder so it crisps in the oven, and jalapeño and red onion bring bold, fresh flavor. Melissa Clark’s recipe stands on its own, but a can of rinsed, drained black beans would add extra protein and fiber.

Recipe: Sheet-Pan Tofu With Corn and Chiles

Ali Slagle’s take on a run-of-the-mill bag of frozen peas and carrots is inspired. The chicken is marinated in ranch-meets-tzatziki sauce, which is also served on the side. Don’t even think about swapping in another veggie here. While frozen peas and carrots are often overlooked, in this case, “they’re the star of the recipe,” one reader writes.

Recipe: Sheet-Pan Herby Roast Chicken With Peas and Carrots

One reader called Kay Chun’s Dijon-miso mixture “the bomb and so versatile.” Here, it coats chicken thighs and bok choy, however, you can also make extra to spoon over fish or vegetables later in the week. Brown rice is optional, but helpful for catching all the pan juices.

Recipe: Sheet-Pan Scallion Chicken With Bok Choy

Many plant-based meals rely on tofu or whole beans for protein, but socca is made from chickpea flour, a naturally protein- and fiber-rich base. Leave off the anchovies to keep it vegetarian, and skip the cheese for a vegan version. It pairs well with a lemony, Caesar-style salad, such as one with roasted brussels sprouts or radicchio.

Recipe: Sheet-Pan Socca (Savory Chickpea Pancake)