Ugh, is it just me, or does that 5 PM panic about dinner hit harder every single weeknight? I swear, after a long day, the last thing I want is to use three different pots and then have a mountain of dishes looming over me. That’s why I dedicated myself to finding the absolute fastest, most flavor-packed solutions out there. Trust me, I’ve tested hundreds of quick meals, and this Sheet Pan Blackened Shrimp And Veggies is my ultimate champion right now. It’s genuinely ready in about 30 minutes, gives you that amazing, spicy punch from the blackening spice, and the cleanup? It’s just one pan! I whip this up when I need healthy food on the table without sacrificing that satisfying, deep flavor we all crave.
Why This Sheet Pan Blackened Shrimp And Veggies Recipe Works So Well
I know what you’re thinking: another sheet pan meal? Yes, but this one hits different! I’ve tweaked this so many times to make sure it’s perfect for those nights when the fridge looks empty and the clock is ticking down fast. It’s my go-to when I need something that feels restaurant-quality but takes almost no effort at all. I call it my weeknight sanity saver, and honestly, I think you’re going to love it!
Here’s exactly why this Sheet Pan Blackened Shrimp And Veggies has earned permanent squatters’ rights in my rotation:
- It’s lightning fast! We’re talking under 30 minutes total cook time, which, let’s be honest, barely covers deciding what I want to watch on TV.
- The cleanup is nonexistent. Seriously, just peel off the parchment paper when you’re done. It’s heavenly!
- That blackened seasoning gives everything a deep, smoky, spicy kick that makes boring vegetables taste incredible.
- It’s super balanced. We get lean protein from the shrimp and a great helping of colorful veggies packed in one pan. If you’re looking for more simple dinner ideas, definitely check out my guide to easy dinner recipes.
Essential Ingredients for Sheet Pan Blackened Shrimp And Veggies
The beauty of this recipe lies in its simplicity, truly. We aren’t fooling around with marinades or complicated steps here. We rely on high-quality shrimp and a bold spice blend to do all the heavy lifting. When you look at the list, you’ll see we’re basically talking about pantry staples and fresh produce coming together for a gorgeous meal. Remember, because this cooks so fast, the quality of your shrimp really matters—aim for large, like 21/25 size if you can get it, which means it holds up well against that high oven heat!
Here’s exactly what you need to gather before you start:
- One pound of large shrimp, and please make sure they are peeled and deveined. Nobody wants to dig those out later!
- Just a tablespoon of olive oil—nothing fancy needed here.
- One tablespoon of your favorite blackening seasoning. This is the star!
- About half a cup each of red bell pepper and yellow bell pepper, chopped nicely into one-inch pieces.
- One cup of broccoli florets.
- One cup of cauliflower florets. Those little trees soak up the seasoning perfectly.
- And finally, half a red onion, cut into sturdy wedges so it doesn’t burn before the shrimp is done.
Now, about that seasoning: If you don’t have a pre-made shaker lying around, don’t sweat it! You can whip up an amazing blend yourself using paprika, garlic powder, onion powder, dried oregano, dried thyme, and a dash of cayenne. If you ever want to level up your spice cabinet for future meals, I have a fantastic recipe for homemade chili sauce you might want to poke around at, just in case you’re feeling adventurous! Check out my homemade chili garlic sauce here, although for this one, the standard blackening spice is all you need.
Ingredient Notes and Substitutions for Sheet Pan Blackened Shrimp And Veggies
Feel free to treat this like a choose-your-own-adventure, especially with the veggies! If you have zucchini, throw it in there, or maybe some asparagus spears cut into two-inch lengths. Just try to keep the vegetable pieces roughly the same size so they roast evenly. If Brussels sprouts are calling your name, just halve them first. The most important thing is that you don’t overload the pan. If things are too crowded, the veggies steam instead of roast, and we lose that lovely crispy edge we’re aiming for!
When it comes to the blackening seasoning, just use your judgment on the heat. If you’re sensitive to spice, start with three-quarters of a tablespoon and taste test. If you *love* the heat, feel free to add an extra pinch of cayenne pepper right into your mixture—that’s my secret trick for dialing up the smoky burn!
Step-by-Step Instructions for Sheet Pan Blackened Shrimp And Veggies
Okay, time to get cooking! This is where the magic happens, and honestly, this is why I love this dish so much for weeknights. Because the shrimp cooks so quickly, we have to give those heartier vegetables a head start in the oven so everything finishes at the exact same time. Don’t skip this two-stage process, or you’ll end up with either rubbery shrimp or raw onions!
- First things first: Crank that oven up! We need it piping hot at 400 degrees Fahrenheit. Get your biggest, nicest sheet pan ready.
- While the oven is heating, tackle the shrimp. Put your pound of peeled, deveined shrimp in a bowl. Drizzle it with that single tablespoon of olive oil, and then dump in all your blackening seasoning. Toss everything until those beautiful pink shrimp are completely coated in that dark seasoning mix. Smells amazing already, right?
- Next, grab all your pre-chopped pretties—the peppers, the broccoli, the cauliflower, and those onion wedges. Spread them out on your sheet pan. They need to be in a single layer, truly flat. If you pile them up, they’ll steam, and we want roast, not steam!
- Slide that pan into the hot oven and let those veggies rock out for a solid 10 minutes. This gives them a good head start to soften up a bit and start getting those slightly crispy edges.
- When the timer pings, pull the pan out gently. Now for the crucial separating step: Push all your slightly softened vegetables over to one side of the pan. You need clear real estate!
- Now, take your seasoned shrimp and spread them out on the empty half of the pan, also in a single layer. Again, no piling! We need full contact with the hot metal so that seasoning can truly blacken and flavor the shrimp beautifully.
- Pop the whole thing back into the oven. You’re looking for another 8 to 10 minutes. Keep an eye on the shrimp; they are done the minute they turn pink all the way through and curl up just a little. No longer! Overcooked shrimp is a tragedy we must avoid.
- Pull it out for the last time, and you’re done! Serve it immediately while it’s sizzling hot. If you’re looking for similar easy-bake inspiration, maybe check out my recipe for one-pan garlic butter chicken and veggies next week.
Pro Tips for Perfect Sheet Pan Blackened Shrimp And Veggies
To really nail that authentic blackened flavor, you need surface contact. That’s step six squared away! The seasoning needs heat to char slightly, which creates that uniquely smoky taste without actually burning the food. If you’re worried about that seasoning sticking to the pan and making scraping a nightmare—and trust me, I have been there—do yourself a massive favor and line the pan with parchment paper before you start. It won’t inhibit the roasting, but when dinner is over, you just lift the paper, and all that glorious seasoning and goo is gone. Easiest cleanup ever, promise!
One other thing: Make sure your shrimp are patted super dry before they get the oil treatment. Any extra moisture on the shrimp means the seasoning washes off instead of sticking. A quick paper towel dab makes a huge difference in getting that perfect spicy crust!
Tips for Success When Making Sheet Pan Blackened Shrimp And Veggies
It’s rare that my kitchen experiments go 100% perfectly on the first try, so I want to save you from my early mistakes! The biggest hang-up people have with this Sheet Pan Blackened Shrimp And Veggies is timing—the shrimp and veggies cook at different speeds, obviously. If you pull your pan out and realize your peppers are still a little crunchy, don’t panic! Just slide the pan back in for another five minutes while keeping a close eye on the shrimp. If the shrimp look done but the veggies aren’t there yet, gently pull the shrimp off the pan (maybe onto a plate tented with foil) and let the veggies finish roasting alone.
Also, please, please respect the seasoning. Blackening seasoning isn’t just salt and pepper; it has oils and spices that burn easily under direct heat. Don’t try to cook this at 450 degrees thinking it will be faster—you’ll just end up with burnt pepper flakes instead of a nice, dark char. Sticking to 400°F is the sweet spot for roasting those firm veggies while perfectly cooking the shrimp in those last few minutes. For more oven mastery tips that apply everywhere, you might enjoy my post about sheet pan steak fajitas!
Serving Suggestions for Sheet Pan Blackened Shrimp And Veggies
So, you’ve got this gorgeous, spicy, perfectly roasted pan of shrimp and veggies—what’s next? You can absolutely just eat it right off the pan standing over the sink (I’ve done it!), but since this is a proper dinner, we should dress it up a little! The bold, smoky heat of the blackening spice really sings when paired with something mild and creamy.
My absolute favorite way to turn this into a filling meal is to serve it over a bed of fluffy white rice—it soaks up all those little seasoned drippings on the pan—or, if you’re feeling a bit healthier, some nutty brown rice or fluffy quinoa works wonderfully. If you want something lighter, just toss the whole thing over a giant base of crisp romaine lettuce. The cool crunch is such a great contrast to that heat! Speaking of great vegetables, if you need rotation ideas, my guide to the perfect roasted vegetable medley might inspire you for next time!
Storage and Reheating for Sheet Pan Blackened Shrimp And Veggies
Okay, let’s face it, there are usually leftovers because this recipe is so filling! And that’s a good thing because this Sheet Pan Blackened Shrimp And Veggies tastes pretty tasty the next day too, provided you store it right. You absolutely must transfer everything into an airtight container once it cools down a bit. Don’t leave it sitting on the counter waiting for dinner tomorrow; food safety first, always!
When stored properly in the fridge, this meal holds up beautifully for about three days max. After that, the shrimp starts to lose its lovely firm texture, and nobody wants mushy shrimp in their lunch.
Now, reheating is where people sometimes go wrong! If you toss these leftovers in the microwave, you’re just asking for rubbery shrimp and soggy vegetables. We worked hard to get that nice roasted texture, so we need to respect it!
For the best results, I recommend two methods:
- The Oven Finish: Spread the leftovers out on a clean sheet pan or an oven-safe skillet. Heat it up at about 350 degrees Fahrenheit for about 8 to 10 minutes. That gentle heat warms everything through and actually brings back a little bit of that roastiness on the veggies.
- The Skillet Zap: If you’re just reheating a single portion, toss it into a skillet over medium heat. Keep it moving constantly for about 4 or 5 minutes. This is quick and effective, and you can even splash in a teaspoon of water or stock if things look a little too dry.
Avoid the microwave entirely if you can help it. Those leftovers are too good to steam into submission!
Frequently Asked Questions About Sheet Pan Blackened Shrimp And Veggies
I get so many messages about this recipe—it seems like everyone turns to it when they need a super quick meal! Since so many people have asked similar questions, I figured I’d just put the answers right here so you don’t have to search around. We want this to be the most painless, flavorful, and low-fat dinner you make all week!
Can I use frozen shrimp for this Sheet Pan Blackened Shrimp And Veggies recipe?
Yes, you absolutely can use frozen, but you have to treat them right first! You can’t season ice, obviously. I always recommend letting them thaw fully in the refrigerator overnight. If you’re in a major rush, put them in a colander and run cool water over them until they separate, which takes about 15 minutes. The most crucial step, regardless of thawing method, is patting them *bone dry* with paper towels before tossing them in the oil and seasoning. Any extra moisture turns into steam in the oven, and we want that crusty char, not damp shrimp!
What is the best way to make this a complete Sheet Pan Blackened Shrimp And Veggies meal?
Honestly, with the amount of veggies we pack onto that pan, it’s already pretty balanced! But if you’re like my husband and need something substantial to really feel like you ate dinner, you need a base. I default to serving my portion over a generous scoop of jasmine rice—it’s quick to cook while the sheet pan is in the oven. Quinoa is a fantastic, healthy alternative if you prefer that earthier flavor. If you’re eating this low-carb style, just pair it with a side of crusty bread to sop up any leftover seasoning juices on your plate. That bread dip is seriously underrated!
How can I adjust the spice level for my Sheet Pan Blackened Shrimp And Veggies?
This is entirely up to your tolerance level, so don’t be afraid to boss that seasoning around! If you want a very mild, slightly savory version of this Sheet Pan Blackened Shrimp And Veggies, just use half the amount of blackening seasoning the recipe calls for. You still get the flavor profiles, just without the heat.
On the flip side, if you need serious fire—and I respect that!—keep the full amount of seasoning called for, but then add an extra quarter teaspoon of straight cayenne pepper right into your mix with the shrimp. That gives you a concentrated, spicy kick right where you want it. Try it out, and you can use that inspiration for other easy dinner recipes you find later!
Nutritional Estimates for Sheet Pan Blackened Shrimp And Veggies
Look, I preach flavor first, but since this Sheet Pan Blackened Shrimp And Veggies is one of my go-to healthy meals, people always ask about the numbers! If you’re counting macros or just trying to keep things light, I’ve got the estimates right here for you based on the recipe serving two people. This is genuinely a low-fat powerhouse; you get a ton of protein without overloading on the not-so-great stuff.
Based on my calculations for one serving, here’s a snapshot of what you’re looking at:
- Calories: About 350
- Protein: A whopping 40 grams! That’s fantastic for keeping you full.
- Fat: Only around 10 grams total.
- Carbohydrates: Sitting at 25 grams, mostly coming from those gorgeous vegetables.
- Fiber: A solid 6 grams to help everything move along smoothly.
- Sugar: A low 7 grams.
- Sodium: We are at 650 mg, which is something to watch, but remember that’s mostly coming from the blackening seasoning, which can vary wildly from brand to brand!
Now, I need to be super clear about this, you know how I like to keep things real around here! These numbers are just estimates. They are based on the exact measurements in the recipe card—the size of the shrimp, the specific brand of oil, etc. If you use a triple-strength blackened rub or load up on extra olive oil when you toss those veggies, those macros are going to shift! I always tell folks to use these figures as a dependable guide, but if you are strictly tracking, you might want to plug your specific brands into your favorite tracking app for total accuracy. That’s just good kitchen sense!
Share Your Sheet Pan Blackened Shrimp And Veggies Experience
And there you have it! You’ve successfully conquered Tuesday night dinner in under half an hour using just one pan. I seriously hope this Sheet Pan Blackened Shrimp And Veggies brings a little bit of that weeknight magic and flavor explosion to your kitchen just like it does mine!
I absolutely live for hearing how things turn out when you make my recipes. Did you use asparagus instead of broccoli? Did you discover an ingredient combination I haven’t thought of yet? Please, please tell me!
Don’t forget to hop down below and leave a star rating for this recipe. It takes two seconds, but it really helps other busy cooks find this quick meal solution! If you took a picture of your beautifully charred shrimp and colorful veggies, tag me on social media! I love seeing your creations and maybe even featuring your perfect sheet pan goodness.
If you ran into any snag or need to drop me a direct line about an ingredient swap or something else entirely, my contact page is always open for you! You can reach out right here. Happy cooking, everyone. Now go enjoy your easy dinner!
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Sheet Pan Blackened Shrimp and Veggies
- Total Time: 30 min
- Yield: 2 servings 1x
- Diet: Low Fat
Description
A simple recipe for blackened shrimp cooked on a sheet pan with mixed vegetables.
Ingredients
- 1 pound large shrimp, peeled and deveined
- 1 tablespoon olive oil
- 1 tablespoon blackening seasoning
- 1 red bell pepper, cut into 1-inch pieces
- 1 yellow bell pepper, cut into 1-inch pieces
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 1/2 red onion, cut into wedges
Instructions
- Preheat your oven to 400 degrees Fahrenheit.
- In a medium bowl, toss the shrimp with olive oil and blackening seasoning until coated.
- On a large baking sheet, spread the bell peppers, broccoli, cauliflower, and red onion in a single layer.
- Roast the vegetables for 10 minutes.
- Remove the sheet pan from the oven. Push the vegetables to one side and add the seasoned shrimp to the other side of the pan in a single layer.
- Return the sheet pan to the oven and roast for another 8 to 10 minutes, or until the shrimp is pink and cooked through.
- Serve immediately.
Notes
- You can substitute your favorite firm vegetables for the ones listed.
- Adjust the amount of blackening seasoning based on your spice preference.
- Prep Time: 10 min
- Cook Time: 20 min
- Category: Dinner
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 7
- Sodium: 650
- Fat: 10
- Saturated Fat: 2
- Unsaturated Fat: 8
- Trans Fat: 0
- Carbohydrates: 25
- Fiber: 6
- Protein: 40
- Cholesterol: 250
Keywords: sheet pan, blackened shrimp, vegetables, easy dinner, quick meal, low fat