Mediterranean Sheet Pan Veggies – Sharon Palmer, The Plant Powered Dietitian


Sheet pan dinners are so easy! Just spread some veggies and beans on a baking sheet pan, drizzle with a flavorful vinaigrette, toss together, and roast until golden and tender. Once the sheet pan veggies are done, you can serve it with a side of whole grains or pasta, if you prefer. Or use the sheet pan meal to create grain bowls. Just fill individual serving bowls with grains, and let each person top their grain bowl with sheet pan fixings just the way they like it. Yum! Healthy sheet pan dinners are great for meal prep too. You can roast up a batch of veggies and then divide it into four glass containers with lids. Just grab-and-go your meal when you need it.

This Mediterranean Sheet Pan Veggies Meal is based on a few simple ingredients: carrots, peppers, onion, canned white beans, cauliflower, herbs, and EVOO. You can get this easy sheet pan dinner out of the oven in 30 minutes! And it only takes about 10 minutes to get all the fixings ready to pop in the oven. Get your grains cooking while the sheet pan meal is cooking in the oven. With a delicious Mediterranean flavor profile, this sheet pan recipe is not only delicious, it is packed with nutrition–fiber, protein, vitamins, minerals, and phytochemicals. You can also change up the veggies based on seasons and what you have in hand. Try eggplant, broccoli, green beans, and sweet potatoes for a change of pace–and swap the white beans for chickpeas, kidney beans, or cubed tofu. This recipe is vegan and gluten-free, too.

 

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Description

This yummy, healthy Mediterranean Sheet Pan Veggies recipe is based on just a few ingredients you may have on hand now! Get this vegan, gluten free sheet pan recipe on the table in 40 minutes for a one-dish meal or meal prep. 


  • 2 medium carrots, sliced
  • 1 small green bell pepper, sliced
  • 1 small red onion, sliced
  • 1 (15-ounce) can white beans, rinsed, drained
  • 1 small head cauliflower, separated into small florets
  • 1 ½ tablespoons extra virgin olive oil
  • ½ lemon, juiced
  • 1 teaspoon dried oregano
  • ½ teaspoon garlic powder
  • 2 tablespoons fresh chopped parsley (or 1 teaspoon dried)
  • 1 tablespoon fresh chopped rosemary (or 1 teaspoon dried)
  • ¼ teaspoon black pepper
  • Sea salt (as desired, optional)


  1. On a baking sheet pan, arrange a thin layer in vertical sections of: carrots slices, green bell pepper slices, red onion slices, white beans, and cauliflower florets.
  2. Drizzle olive oil and lemon juice evenly over the vegetables.
  3. Sprinkle the vegetables evenly with: oregano, garlic powder, parsley, rosemary, black pepper, and sea salt (if desired).
  4. Mix the seasonings into the vegetables with tongs (or your hands) to distribute well.
  5. Place on top rack of the oven and roast for about 30 minutes, until golden brown and tender, stirring half way through cooking with tongs. 
  6. Remove from the oven and serve.
  7. Makes 4 servings. 
  8. This dish is excellent served with cooked whole grains (i.e., brown rice, sorghum, farro, quinoa) or pasta. Divide it into 4 airtight containers for meal prep and store in the fridge until serving time. 

  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Category: Dinner
  • Cuisine: American, Mediterranean

Nutrition

  • Serving Size: 1 serving
  • Calories: 222
  • Sugar: 5 g
  • Sodium: 231 mg
  • Fat: 6 g
  • Saturated Fat: 1 g
  • Carbohydrates: 36 g
  • Fiber: 9 g
  • Protein: 10 g

Keywords: sheet pan veggies, sheet pan dinners, sheet pan recipes, easy sheet pan dinners, healthy sheet pan dinners

Try these favorite one-dish plant-based meals:

BEST One-Pot Vegan Mac and Cheese
Instant Pot Chickpea Curry
Gado-Gado, Indonesian Tempeh Salad
Kale Tofu Power Bowl with Tahini Dressing
Lentil Walnut Bolognese with Spaghetti
Mediterranean Edamame Quinoa Bowl
Nourish Lentil Bowl

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