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sheet pan

Sheet Pan Frittata

By Jen

Repeat after me:

A fueling, tasty breakfast ready and waiting in my fridge definitely makes it easier to get out of bed in the morning! 

Okay, okay. No, you don’t have to repeat that. But, yes, I am trying to sell you on just how good it feels to wake up knowing that you already have breakfast figured out and done. It’s a beautiful thing.

When this is ready and waiting in your fridge, you know it’s going to be a good breakfast.

I don’t know about you, but having a ready-to-eat breakfast is my favorite way to start the day. On a busy weekday morning, I don’t even want to think about any kind of meal preparation. Getting out of bed is hard enough on its own! Prepping a big batch of breakfast foods like this sheet pan frittata really helps me solve that challenge. And when breakfast feels this easy (and delicious), it somehow makes me feel a lot more prepared to plow through the rest of the day’s challenges and tasks. 

If you want to auto-pilot your breakfast, and you’re also looking for easy ways to add more veggies to your plate, this sheet pan frittata is your solution.

You can make this at the beginning of the week, and dip into it for days, in lots of different ways:

  • Pair it with some fruit on the side.
  • Slap it on a piece of whole-grain bread (like this Mestemacher rye I love), or tuck into a wrap.
  • Use it to build a brunch-worthy meal by enjoying it with some Greek yogurt, berries, (and maybe oats, too?) on the side.
  • Heck, you can even enjoy it as a snack!

To make this recipe even easier, feel free to rely on pre-chopped/shredded veggies, or your leftover cooked veggies for your add-ins. This can save you one step on the prep.

So, the basic steps look like this (see recipe text below for full instructions):

Add-in ideas:

  • Mushroom, arugula, and feta: 10-12oz sliced mushrooms, several big handfuls of arugula, ¼ cup feta
  • Western omelet-style: 1 large onion chopped, 1 ½ green bell peppers chopped, 1 6 oz. package Canadian bacon, chopped
  • Broccoli, sliced tomato, and oregano
  • Whatever veggies you have on hand that you need to use up! 
  • Really, whatever combination sounds delicious to you.

I’d love to know how it goes if you add this to your meal prep this week! What did you use for your add-ins? What did you pair it with to make a meal? 

Print Recipe
Sheet Pan Frittata
Easy, sheet pan frittata that helps you hit your veggie goals, and sets you up with a delicious breakfast option for several days. No judgment if you eat it for lunch and dinner, too.
Course Breakfast
Servings
servings
Ingredients
  • 1 dozen eggs
  • 16 ounces carton pure egg whites 16 ounces is a typical size you'll find for carton of egg whites.
  • 2 teaspoons extra virgin olive oil for cooking veggie add-ins or oil of your choice
  • 2 teaspoons butter for greasing the sheet pan; substitute with a different fat if you need to keep things dairy free. Please note that oil doesn’t seem to work as well as a more solid fat like butter in preventing the eggs from sticking.
  • 1/2 - 1 teaspoon ½ - 1kosher salt choose amount depending on how salty your add-in ingredients are
  • 1/4 teaspoon ground black pepper Just eyeball it!
  • spices and herbs optional
  • Veggie add-ins (and whatever else you like to add - turkey bacon? sausage? cheese?
Course Breakfast
Servings
servings
Ingredients
  • 1 dozen eggs
  • 16 ounces carton pure egg whites 16 ounces is a typical size you'll find for carton of egg whites.
  • 2 teaspoons extra virgin olive oil for cooking veggie add-ins or oil of your choice
  • 2 teaspoons butter for greasing the sheet pan; substitute with a different fat if you need to keep things dairy free. Please note that oil doesn’t seem to work as well as a more solid fat like butter in preventing the eggs from sticking.
  • 1/2 - 1 teaspoon ½ - 1kosher salt choose amount depending on how salty your add-in ingredients are
  • 1/4 teaspoon ground black pepper Just eyeball it!
  • spices and herbs optional
  • Veggie add-ins (and whatever else you like to add - turkey bacon? sausage? cheese?
Instructions
  1. If necessary, cook any veggies you’re adding to frittata. You can cook in a heated skillet (using the two teaspoons of oil) until softened, or gently steam, or microwave briefly. Leftover roasted veggies are also a great option for your veggie add-in.
  2. Set aside cooked veggies to cool.
  3. Preheat oven to 400F.
  4. Grease sheet pan *thoroughly*, including every speck of every corner, and up the sides, too.
  5. In a large mixing bowl, whisk eggs. Add egg whites and whisk to combine. Whisk salt and pepper into egg mixture. If you are adding any spices or herbs, whisk them into the egg mixture.
  6. Pour egg mixture into pan.
  7. Gently add cooked veggie (and whatever else you’ve got in there) mixture into egg mixture on sheet pan. The easiest way to do this is just to add a little bit at a time, by hand or with a spoon. Distribute the veggie mixture evenly across pan surface. (If you prefer, you can instead, add veggie mixture to the sheet pan first, and then pour egg mixture over that. Your call.)
  8. If adding cheese, sprinkle across top.
  9. Very, very carefully transfer pan to oven. I will be honest - you need a steady hand for this so you don’t end up spilling liquid eggs all over the place. I recommend sliding the oven rack out slightly before you place the sheet pan on it. And, once you’ve placed the sheet pan on the rack, slide the rack back in very slowly. (Trust me. Learn from my mistakes!)
  10. Bake for 16-18 minutes, or until eggs are set. Let cool before slicing.

Filed Under: Blog, Recipes Tagged With: batch cooking, eggs, meal prep, sheet pan

Sheet Pan Chicken Fajitas

By Jen

Let’s be honest. Who wants to slave away in the kitchen at dinnertime every night? Nobody! That’s why I love these Sheet Pan Chicken Fajitas. They are so easy to make, it barely counts as cooking, for reals. It’s the perfect meal to feed a crowd, whether that’s just the fam, or if you’re doing some entertaining. It’s easy to double, or even triple, and you can serve it with a variety of sides to meet everyone’s taste and dietary preferences. My kids love to have these with tortillas, while I like to stick with a slow-burning carb like black beans. Roasted sweet potatoes are great with this, too. It would also work on rice or even cauliflower rice for those who need to avoid legumes and grains.

Serve with avocado, sour cream, and cilantro, and I guarantee that all of your fajita dreams will come true.

Sheet Pan Chicken Fajitas, served bowl style

Here are a few tips to make this dinner even easier . . .

JUMP START

Here are some ways to jump start your prep ahead of time, which will make this dinner come together even more quickly.

  • Mix fajita spices and oil ahead of time. Even better, have one of your kids or your spouse do this step for you! Outsourcing is key for successful meal prep.
  • Slice chicken and place in a container or ziplock back with the spices and oil and store in the refrigerator. This can be done a couple of days in advance.
  • Prep the beans and rice on your meal prep day at the beginning of the week.

If you follow these jump start steps, all you need to do the evening you cook this meal is slice up the onions and peppers, add them to a sheet pan with the chicken, and bake in the oven. Simply reheat your prepped beans and rice.

NOW & LATER

Leverage your time and efforts in the kitchen with simple, easy strategies that leave you with dinner tonight AND extras to get you through other meals this week:

  • Consider doubling this recipe. A double batch will fit on two sheet pans. This will give you enough extras to use for lunches like fajita tacos or fajita bowls.
  • If you end up with leftover fajita veggies, they’re great tossed into a frittata. Fajita Frittata! Say that three times fast, I dare ya.
  • If you make extra beans and rice, you can easily use that in other meals throughout the week. If you have leftovers you’re not going to use in time, just pop them in your freezer for another week. I like to preportion out my grains like rice before freezing, that way I can easily grab exactly what I need to quickly add to a lunch now and then.
Print Recipe
Sheet Pan Chicken Fajitas
Course Main Dishes, One Pan Dinners
Cuisine Mexican
Servings
Ingredients
  • 3 tablespoons avocado oil or extra virgin olive oil
  • 1 1/2 tablespoons chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 2 teaspoons paprika
  • 1 teaspoon salt
  • 1/4 teaspoon cayenne pepper/ground red pepper
  • 1 1/2 lbs boneless, skinless chicken breast, cut into 1/4" strips
  • 2 large white onions cut into 1/2" wedges
  • 2 medium green bell peppers cut into 1/4" strips
  • 2 medium red bell peppers cut into 1/4" strips
  • sour cream
  • brown rice (optional)
  • tortillas (optional)
  • canned black beans, drained and rinsed optional
  • avocado optional
Course Main Dishes, One Pan Dinners
Cuisine Mexican
Servings
Ingredients
  • 3 tablespoons avocado oil or extra virgin olive oil
  • 1 1/2 tablespoons chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 2 teaspoons paprika
  • 1 teaspoon salt
  • 1/4 teaspoon cayenne pepper/ground red pepper
  • 1 1/2 lbs boneless, skinless chicken breast, cut into 1/4" strips
  • 2 large white onions cut into 1/2" wedges
  • 2 medium green bell peppers cut into 1/4" strips
  • 2 medium red bell peppers cut into 1/4" strips
  • sour cream
  • brown rice (optional)
  • tortillas (optional)
  • canned black beans, drained and rinsed optional
  • avocado optional
Instructions
  1. Preheat oven to 400F.
  2. Combine spices and olive oil in a small bowl.
  3. Combine chicken strips and veggie strips in a large bowl. Pour the spice mixture over the chicken and veggies, and stir to coat completely.
  4. Place the chicken and veggie mixture on a large, rimmed baking sheet.
  5. Bake for 30-35 minutes, stirring halfway. Cook until chicken internal temperature has reached 165
  6. Serve with following options: canned black beans (drained and rinsed), sour cream, ripe avocado, chopped cilantro, soft tortillas or brown rice.

Filed Under: Recipes Tagged With: easy, one pan, quick and easy, sheet pan

Sheet Pan Sausage, Peppers, and Onions

By Jen

One-pan magic: Sheet Pan Sausage, Peppers, and Onions. This was so easy, so delicious, and the whole fam loved it. And less clean up, too. A check in the “win” column, no?

I used Trader Joe’s sweet Italian style sausage, and sliced onions and peppers tossed in a little bit of olive oil. I sprinkled the veggies with a little bit of salt and pepper, and sprinkled the whole pan with a smidge of Italian seasoning. I cooked at 400F for about 25 minutes*. Served it all with brown basmati rice, and some fresh fruit for dessert. Busting out of our Taco Tuesday rut here, I tell ya.

* I used sausages that were already cooked. If you’re cooking with uncooked meat, make sure you cook chicken sausages to an internal temp of 165F, pork to 160F.

And when life gives you leftover sheet pan sausage, peppers, & onions, you take advantage and dump it into a frittata for an easy peasy Thursday night dinner.  Along with the frittata, we had meal prep roasted sweet potatoes and Brussels sprouts.

Making real food meals a regular part of your life doesn’t have to mean a lot of time and fuss in the kitchen. If you start your week with a few prepped staples, it makes it so much easier to throw meals together throughout the week, especially if you capitalize on leftovers, too.

These shortcuts are so helpful, especially by Thursday night when I’m all about sweatpants & slippers and counting down the minutes ’til Friday. You, too??


Print Recipe


Sheet Pan Sausage, Peppers, and Onions

Course Main Dishes, One Pan Dinners
Cuisine Italian

Servings


Ingredients
  • olive oil
  • sweet italian chicken sausage cut into 1" thick slices
  • sliced onions cut into thick wedges
  • bell peppers, sliced
  • italian seasoning blend
  • cooked rice (We like to use brown basmati.)

Course Main Dishes, One Pan Dinners
Cuisine Italian

Servings


Ingredients
  • olive oil
  • sweet italian chicken sausage cut into 1" thick slices
  • sliced onions cut into thick wedges
  • bell peppers, sliced
  • italian seasoning blend
  • cooked rice (We like to use brown basmati.)


Instructions
  1. Directly on sheet pan, toss onions and peppers with salt and pepper, italian seasoning, and a little bit of olive oil. Add sausage to mixture, and spread evenly on pan.

  2. Cook at 400F for about 25 minutes. (I used sausages that were already cooked. If you're cooking with uncooked meat, make sure you cook chicken sausages to an internal temp of 165F, pork to 160F.)

Filed Under: Recipes Tagged With: entertaining, one pan, quick, sheet pan, weeknight

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About Me:

Hi, I’m Jen, and welcome to Nourished Not Famished. Here you’ll find recipes, meal ideas, and wellness tips to thrive without deprivation, restriction, or calorie counting. Nourish yourself and your loved ones with the pleasures of eating real, whole foods, using familiar, easy-to-find ingredients and without spending endless hours in the kitchen.  Find out about more about me here.

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Hit like if you use your favorite restaurant meals Hit like if you use your favorite restaurant meals for cooking & meal planning inspiration! 🙌 #copycatcooking 🙌  Today I threw together a recreation of one of my favorite items from a local Italian restaurant @trattoria_san_pietro , garlicky shrimp & broccoli rabe (a.k.a. rapini) with sourdough toast.😍 (deets below)

To be honest, we usually just make a lot of things on repeat here to keep meal prep & planning easy. When we're feeling kind of bored it, I'll throw something new into the mix. We'll try out a new recipe, or copycat one of our dining out favorites.

Our copycats don't always come out exactly how we want 🤷‍♀️, but it's fun trying anyway. We always end up learning something new about a cooking technique or flavor profiles, which boosts our #kitchenskills in the long run.

How do you mix things up in the kitchen when you're feeling really bored of your usual meals? And what are some ways you've been able to level up your kitchen skills to make the whole meal planning and meal prep thing easier?

🔥Deets on my meal:🔥

👉 Inspiration struck when I saw some super fresh looking broccoli rabe at the supermarket.

👉Next, I hit up my freezer:
✔️Thawed some pre-cooked shrimp.
✔️Toasted some Trader Joe's multigrain sourdough I had stashed in the freezer. (You store unused bread in your freezer, too, right? 🙂)

👉 Gave the rabe a rough chop, then a quick blanch (salted water). Immediately placed it in a bowl of ice water for about 2 minutes. (This stops the cooking process rapidly, retaining a bright green freshness to the veggie.)

👉 Sauteed a boatload of thinly sliced garlic and a pinch of crushed red pepper flakes over low heat in a large skillet. Added blanched rabe and a smidge of butter and heated for a few minutes, stirring occasionally. Seasoned with salt.

👉Plated it all and enjoyed! #nourished
#nutritiousisdelicious 

👉 Bitter foods like rabe can stimulate digestion and improve the absorption of nutrients. 🎉 Even if you don't fall in love at first bitter bite, your taste buds *will* grow to love bitter foods. Literally, over time the proteins in your saliva change and adapt in response to eating bitter foods, ultimately changing the taste ex
Hi, I'm Jen and I LOVE TO WALK. 😀 Do you? Don't Hi, I'm Jen and I LOVE TO WALK. 😀 Do you? Don't underestimate the power of a walk! Even if you only have ten minutes, it is *totally* worth your time. I know I sound ridiculously enthusiastic about walking 😀, but, you guys . . . walking daily can be life-changing! #everythingisconnected

Walking is a balm for the mind, body, & soul . . .

👉 Outdoor movement calms the nervous system and boosts creative thinking.

Here's how that's playing out for me:
✔️Shuts down the hamster wheel of anxiety in my head over pandemic stress, parenting teens (#dearLord 😟), & general life stressors. 
✔️ Lets my mind wander freely, sometimes resulting in creative solutions to current problems and challenges I'm working on.
✔️ A short walk in the early evening is helping me relieve stress and unwind from the day. I'm leaning less on that evening glass of wine as #stressrelief ! Plus, no downsides or icky side effects to walking (not so true about the wine 🤷‍♀️).

👉 Exposure to outdoor, natural light can boost your Vitamin D levels. Vitamin D helps your body maintain healthy bone density, helps your immune system function well, and might even help ward off depression.
✔️ Yay! Potentially less risk of osteoporosis as I age. 
✔️ Helps my immune system kick colds & other viruses to the curb. 💪
✔️ Boosts my odds of getting through  winter without #seasonalaffectivedisorder 

👉 A brief walk after a meal can help regulate your blood sugar response. This is a great benefit for anyone, but especially for anyone who might be pre-diabetic or #diabetic.
✔️ My walking habit has helped me steer my health away from blood sugar issues. Walking, along with some tweaks in my way of eating, better sleep, and resistance training turned me away from becoming pre-diabetic.

So, yes, I am a major fan of walking! How about you?

❓What are some ways you could or have set yourself up to make getting out for a walk easier to do? 
❓Do you keep your walking shoes and outdoor gear in a handy spot? 
❓Do you schedule short walks into your daily plan, to help ensure they happen?
❓Do like to use walking to get in some much needed #alonetime, or do you like company when you walk and use it as a time to connect?
Maple Tahini Dressing/Dip 😍 Aiming to eat more Maple Tahini Dressing/Dip 😍 Aiming to eat more veggies this week? You'll have no problem getting yourself to hit your #veggiegoals if you're pairing them with this perfectly tangy-yet-sweet, smooth & creamy tahini dressing. Hit link in my bio @nourished.not.famished for the recipe!

Tahini (a.k.a. sesame seed butter) is a great plant-based fat to add into your rotation. It can be used in a million different dishes, so if you decide to take the plunge and buy a jar, I assure you that it will not go to waste. 🙌

In my house, we'll be using this as a dip to go with our usual veggie platter we prepare almost every week.

When the dinner hungries hit, and dinner isn't ready quite yet, I grab our veggie platter and dip out of the fridge. Everyone nibbles aways, takes the edge off their hunger as they await dinner AND, boom 💥 - everyone's just eaten a hearty serving of veggies. 🎉

What's your plan to hit your veggie goals this week? How are you setting up your Future Self to succeed with that? 🙌 #letsdothis 

#mealplan #mealprep #shapethepath #tinyhabits #healthyhabits #simplenutrition #ditchthediet #omnivore #plantforward #plantfocused #veggies
😆 Truth, right? Let's be real, grocery shopping 😆 Truth, right? Let's be real, grocery shopping isn't all that fun, but if you already have a clear plan in place *before* you shop, it feels a lot less overwhelming. And by "have a plan", I mean:
👉 Figure out *what* you (and your household?) are going to eat for meals in the coming days. Nope, it doesn't need to be perfect. 
(🎉I've broken that down for you into 6 bite-sized steps to help you get it done.🙂 Hit link in bio @nourished.not.famished to see it now on my blog!)
👉Then, make your shopping list based on your plan. 

I promise you . . . if you start with a plan before shopping, you will probably end up spending less, eating better, and reducing #foodwaste .
#winning 🙌🙌

❓So, what kind of grocery shopper are you? A planner? Just-wing-it? A little bit of both??

❓What's on your meal plan this week? 
❓How are you showing your Future Self (who *really* wants to make good choices) some love & support by planning ahead?

📷 photo by Suzanna Kreiter of The Boston Globe

#mealplan #mealprep #groceries #groceryshopping #adulting #simplenutrition #feedingmyfamily #ditchthediet #healthyhabits #healthymom #healthymoms 
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