The Best 60 High-Protein/Low-Carb/ Sugar Free Southern Sheet Pan Recipes

If you love Southern comfort food but don’t want the carb crash, you’re in the right place. This list of 60 High-Protein/Low-Carb/ Sugar Free Southern Sheet Pan Recipes keeps the big flavors (smoky spices, tangy sauces, crisped-up veggies) while staying friendly to your goals.

Every recipe below is inspired by classic Southern favorites, then adjusted to be higher in protein, lower in carbs, and sugar free in the practical sense: no added sugar, with approved swaps like sugar-free hot sauce, mustard, vinegar, and keto-friendly sweeteners when needed. Some ingredients still have natural sugars (think tomatoes, onions, and fruit), so “sugar free” doesn’t mean zero sugar across the board.

Southern staple (not low-carb as written)	Low-carb option or easy swap	Sheet pan perk for this swap
Corn	Roasted cauliflower florets, or sautéed cabbage	Same cook time as the main, no extra pot
Potatoes	Radishes (roast like potatoes), or cauliflower mash	Roasts on the same pan, easy to portion
Rice	Cauliflower rice (roast or quick-sauté), or shredded cabbage	Keeps prep simple, packs well for lunches
Biscuits	Almond flour biscuits, or cheddar egg muffins	Bakes alongside protein, fewer dishes
Noodles	Zucchini noodles, spaghetti squash, or shirataki noodles	Veg can roast while sauce or meat cooks
Pretzels	Pork rinds, cheese crisps, or salted nuts	Snack-style sides need no extra cooking
Cake	Greek yogurt with berries, or a low-carb mug cake	Dessert stays quick, cleanup stays light

Quick safety note: cook chicken to 165 F, pork to 145 F (then rest), and seafood to 145 F. Macros are estimates and will vary by brand and portion size.

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Before you start: pantry swaps, sheet pan setup, and what “low-carb” means here

A good sheet pan dinner is like a front-porch supper, simple, filling, and full of flavor. Before you jump into the recipes, it helps to set a few clear targets and stock the right basics.

In this guide, high-protein means at least 25 to 35 g protein per serving (often more). Low-carb means usually 10 to 20 g net carbs per serving when you use the swaps listed. Sugar free means no added sugar, even if the meal still has small amounts of natural sugars from foods like tomatoes, onions, or berries.

Goal	Keep close (season it and forget it)	Sweet without sugar	Skip	Why it matters
Big flavor with low carbs	Cajun seasoning (no sugar), smoked paprika, garlic, mustard, hot sauce, vinegar, lemon, fresh herbs	Monk fruit, erythritol, stevia	Brown sugar, honey, most regular sweet BBQ sauce	Added sugars can push carbs up fast

On the sheet pan side, a few habits make everything better: line your pan with foil or parchment for easy cleanup, preheat the pan so veggies brown instead of steam, cut pieces to a similar size so they finish together, and don’t crowd (use two pans if you need to). If you’re cooking ribs or fattier cuts, use a rack so heat can move around and the meat doesn’t sit in grease.

For meal prep, think “cook once, eat twice.” Most of these meals store well 3 to 4 days. Reheat on a sheet pan at 375 F to bring back the crisp edges.

High-protein, low-carb, sugar free staples to keep on hand

These staples make it easy to hit your protein goals, keep net carbs in check, and still cook Southern-style comfort food.

Lean meats (chicken breast, turkey, pork tenderloin): Big protein with fewer carbs and easy sheet pan timing.
Shrimp: Fast cooking, high protein, great with Cajun spice and lemon.
Canned salmon: Easy protein for patties, bowls, and quick sheet pan meals.
Eggs: Budget-friendly protein for breakfast-for-dinner bakes and toppings.
Greek yogurt (plain, unsweetened): Creamy tang for sauces and marinades, also boosts protein.
Shredded cabbage: Roasts well, holds seasoning, and stands in for slaw or “noodles.”
Cauliflower rice / riced cauliflower: Quick base for “rice” plates without the carb load.
Frozen green beans: Reliable, low-carb side that roasts nicely with oil and seasoning.
Low-sugar pickles: Crunch and tang for plates that need a “bite.”
Sugar-free BBQ sauce (or DIY): Keeps the smoky-sweet vibe without added sugar (read labels).
No-sugar-added tomato sauce: Helps with baked chicken, skillet-style flavors, and quick “red sauce.”
Almond flour: Great for biscuit-style toppings and light coating.
Pork rind crumbs: Crisp breading for “fried” textures on a sheet pan.
Whey or collagen (optional): Easy protein bump for sauces, dips, or meat mixes.
Cheese (measured amounts): Adds comfort-food feel, just portion it so calories don’t sneak up.

Easy carb swaps that still feel Southern

You don’t have to give up the classics, you just change the base. These swaps show up again and again across the recipes.

Cauliflower mash instead of potatoes for roast-style plates.
Radishes, turnip style (roast until tender) for that pot roast side feel.
Roasted cauliflower instead of corn when you want browned edges and butter.
Zucchini ribbons instead of noodles for lighter “Alfredo” or chicken-and-sauce meals.
Almond flour biscuit topping for cobbler-style bakes and chicken pot pie vibes.
Keto tortillas for quick tacos, wraps, and fajita-style sheet pan dinners.
Pork rinds for breading on chicken, fish, or pork cutlets.
Mashed cauliflower plus cheddar for a “mac” feel (comforting, creamy, and low-carb).
Sugar-free jam or berry compote for glazes (watch portions, fruit still has natural sugar).
Monk fruit instead of sugar in rubs, sauces, and “sweet heat” blends.

How to read the recipe blocks in this guide

Every recipe uses the same layout, so you can skim fast, shop once, and cook without guesswork. Here’s the format you’ll see each time:

Servings (so you can plan portions)
Prep time (what you’ll do before it hits the oven)
Bake temp and time (the set-it-and-check-it details)
Ingredients listed one per line with exact amounts
Directions listed one step per line (easy to follow while you cook)
Estimated macros per serving: calories, protein, net carbs, fat

Macros are estimates. Brands, portion size, and swaps change the numbers. You’ll get the lowest net carbs when you stick with the low-carb options listed (like cauliflower rice, no-sugar-added sauces, and sugar-free condiments).

Sheet pan Southern main dishes: 30 high-protein dinners with low-carb options

These sheet pan mains keep the comfort-food feel, smoky seasoning, and saucy bites, without added sugar and without piling on starch. You’ll see classic Southern flavors (Cajun spice, BBQ, “meat-and-two” combos), plus direct low-carb swaps baked right into each recipe so you can cook once and eat well all week.

Seafood and fish sheet pan favorites (shrimp boil, catfish, salmon, tacos, burrito bowls)

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Sheet Pan Shrimp Boil
A weeknight shrimp boil vibe, no pot needed. The key is adding shrimp at the end so it stays plump.
Serves: 4
Ingredients:

1 lb large shrimp, peeled and deveined
12 oz andouille sausage, sliced
1 lb radishes, halved
2 cups frozen green beans
2 tbsp olive oil
1 tbsp Old Bay (no-sugar-added)
1 lemon, sliced
2 tbsp unsalted butter, melted
Directions:
Heat oven to 425 F, line a sheet pan.
Toss sausage, radishes, green beans, oil, and Old Bay, roast 20 minutes.
Add shrimp and lemon, roast 7 to 9 minutes, until shrimp is just opaque.
Drizzle butter, toss, serve hot.
Low-carb, sugar free notes: Radishes stand in for potatoes, they roast sweet and tender.
Estimated macros per serving: ~38 g protein, ~10 g net carbs.

Lemon-Cajun Catfish
Bright lemon and Cajun spice keep catfish bold without breading.
Serves: 4
Ingredients:

4 catfish fillets (about 6 oz each)
2 tbsp olive oil
1 tbsp Cajun seasoning (no sugar)
1 tsp garlic powder
1 lemon (zest and juice)
4 cups shredded cabbage
2 tbsp butter, melted
Directions:
Heat oven to 425 F, oil a sheet pan.
Toss cabbage with butter and a pinch of Cajun seasoning, spread on pan.
Rub fish with oil, Cajun seasoning, garlic, and lemon zest, place on pan.
Bake 12 to 15 minutes, until fish flakes and hits 145 F, squeeze lemon juice over.
Low-carb, sugar free notes: Skip cornmeal, cabbage roasts like a built-in “slaw side.”
Estimated macros per serving: ~36 g protein, ~6 g net carbs.

Sheet Pan Salmon with Bok Choy (maple-glazed, sugar-free)
Sticky-sweet flavor, but it’s sugar-free maple and a fast glaze.
Serves: 4
Ingredients:

4 salmon fillets (about 6 oz each)
4 baby bok choy, halved
2 tbsp avocado oil
3 tbsp sugar-free maple syrup
1 tbsp Dijon mustard (no sugar)
1 tbsp soy sauce or coconut aminos
1 tsp smoked paprika
Directions:
Heat oven to 425 F, line a sheet pan.
Toss bok choy with oil and a pinch of salt, place cut-side down.
Whisk maple, mustard, soy sauce, and paprika, brush on salmon.
Bake 10 to 12 minutes, until salmon flakes and reaches 145 F.
Low-carb, sugar free notes: Use coconut aminos for a slightly sweeter, soy-free option.
Estimated macros per serving: ~40 g protein, ~6 g net carbs.

Baked Catfish Tacos (with cabbage slaw)
These taste like fish fry tacos, but stay light and crisp.
Serves: 4 (8 tacos)
Ingredients:

1 1/2 lb catfish, cut into 8 strips
2 tbsp olive oil
2 tsp chili powder
1 tsp cumin
1 tsp garlic powder
3 cups shredded cabbage
1/3 cup plain Greek yogurt
1 tbsp lime juice
8 low-carb tortillas
Directions:
Heat oven to 425 F, oil a sheet pan.
Toss fish with oil and spices, spread out, bake 10 to 12 minutes (145 F).
Mix cabbage, yogurt, and lime, salt to taste.
Fill tortillas with fish and slaw.
Low-carb, sugar free notes: Choose tortillas with 2 to 4 g net carbs each.
Estimated macros per serving (2 tacos): ~35 g protein, ~9 g net carbs.

Sheet Pan Shrimp Burrito Bowls (with cauliflower rice)
A burrito bowl that stays low-carb, with roasted fajita veggies and quick shrimp.
Serves: 4
Ingredients:

1 lb large shrimp, peeled and deveined
4 cups riced cauliflower (fresh or frozen)
2 bell peppers, sliced
1 small red onion, sliced
2 tbsp olive oil
2 tbsp taco seasoning (no sugar)
1 lime, juiced
1/2 cup shredded cheddar
Directions:
Heat oven to 425 F, line a sheet pan.
Toss peppers and onion with 1 tbsp oil and half the seasoning, roast 12 minutes.
Push veggies to one side, add cauliflower rice with remaining oil and seasoning.
Add shrimp, roast 6 to 8 minutes, until shrimp is just opaque.
Finish with lime juice and cheddar.
Low-carb, sugar free notes: Cauliflower rice replaces cilantro-lime rice, keep it spread thin to roast, not steam.
Estimated macros per serving: ~39 g protein, ~11 g net carbs.

Chicken dinners that hit the protein goal without breading or sugar (pot pie, thighs, cobbler, honey mustard)

Sheet Pan Chicken Pot Pie (deconstructed with almond flour biscuit topping)
All the cozy pot pie flavor, no crust wrestling.
Serves: 4
Ingredients:

1 1/2 lb chicken breast, cubed
2 cups sliced mushrooms
2 cups frozen mixed veggies (no sauce)
1 cup chicken broth
1/2 cup heavy cream
1 tsp poultry seasoning
1 cup almond flour
1 tbsp baking powder
1 egg
Directions:
Heat oven to 400 F, mix chicken, mushrooms, veggies, broth, cream, seasoning on pan.
Bake 20 minutes, stir once.
Mix almond flour, baking powder, egg, pinch of salt, dollop over filling.
Bake 12 to 15 minutes, until biscuits set and chicken hits 165 F.
Low-carb, sugar free notes: Use a low-carb veggie mix (skip peas if you want lower net carbs).
Estimated macros per serving: ~52 g protein, ~12 g net carbs.

Baked Caprese Chicken (with green beans and corn swap)
Tomato, basil, mozzarella, done in one pan.
Serves: 4
Ingredients:

4 chicken breasts (about 6 oz each)
2 tbsp olive oil
1 tsp Italian seasoning
12 oz green beans
1 cup cherry tomatoes, halved
4 oz fresh mozzarella, sliced
2 tbsp balsamic vinegar (no added sugar)
Directions:
Heat oven to 425 F, toss green beans with oil and salt, roast 10 minutes.
Season chicken, add to pan, bake 18 to 22 minutes (165 F).
Top with tomatoes and mozzarella, bake 3 minutes to soften.
Drizzle balsamic, add basil if you have it.
Low-carb, sugar free notes: Skip corn, use roasted cauliflower florets if you want a second veg.
Estimated macros per serving: ~46 g protein, ~9 g net carbs.

BBQ Chicken Pizza (sheet pan, low-carb crust)
Pizza night, Southern-style BBQ, without the sugar hit.
Serves: 4
Ingredients:

2 cups cooked shredded chicken
1 1/2 cups riced cauliflower, squeezed dry
1 egg
1 cup shredded mozzarella, plus 1/2 cup for topping
1/3 cup sugar-free BBQ sauce
1/2 small red onion, thin sliced
1 tsp smoked paprika
Directions:
Heat oven to 450 F, mix cauliflower, egg, 1 cup cheese, press thin on pan.
Bake 15 minutes, flip carefully, bake 8 minutes.
Top with BBQ sauce, chicken, onion, paprika, remaining cheese.
Bake 6 to 8 minutes, broil 1 to 2 minutes for browning.
Low-carb, sugar free notes: Read BBQ labels, many sneak in sugar.
Estimated macros per serving: ~44 g protein, ~10 g net carbs.

Sheet Pan Chicken Thighs and Potatoes (radish swap)
Roasted thighs get crisp skin while radishes turn mild and buttery.
Serves: 4
Ingredients:

8 bone-in, skin-on chicken thighs
1 lb radishes, halved
1 small onion, wedges
2 tbsp olive oil
1 tsp garlic powder
1 tsp paprika
1 tsp kosher salt
Directions:
Heat oven to 425 F, toss radishes and onion with oil and seasonings.
Nestle thighs on top, skin-side up.
Roast 35 to 45 minutes, until thighs reach 165 F and skin is crisp.
Low-carb, sugar free notes: Cauliflower florets work too, roast 20 to 25 minutes.
Estimated macros per serving: ~45 g protein, ~8 g net carbs.

Roasted Chicken with Lower-Carb Root Veggies (with portions)
A classic “Sunday roast” feel, built for weeknights.
Serves: 4
Ingredients:

1 1/2 lb chicken breast or tenders
1 cup turnip cubes
1 cup rutabaga cubes
1 cup radish halves
2 tbsp olive oil
1 tsp dried thyme
1 tsp onion powder
Directions:
Heat oven to 425 F, toss roots with oil and seasonings, roast 20 minutes.
Add chicken, roast 15 to 18 minutes, until chicken hits 165 F.
Rest 5 minutes, slice and serve.
Low-carb, sugar free notes: Keep rutabaga to about 1/4 plate, it’s higher carb than radish.
Estimated macros per serving: ~48 g protein, ~12 g net carbs.

Chicken-and-Biscuit Cobbler (low-carb biscuit swap)
Comfort-food casserole vibes, but the biscuits don’t wreck your carbs.
Serves: 4
Ingredients:

2 cups cooked shredded chicken
2 cups frozen broccoli florets
1 cup chicken broth
1/2 cup heavy cream
1 tsp garlic powder
1 cup almond flour
1 tbsp baking powder
1 egg
Directions:
Heat oven to 400 F, mix chicken, broccoli, broth, cream, seasoning on pan.
Bake 15 minutes.
Mix almond flour, baking powder, egg, pinch of salt, spoon on top.
Bake 12 to 15 minutes, until topping sets and edges bubble.
Low-carb, sugar free notes: Use broccoli instead of peas and carrots to keep net carbs lower.
Estimated macros per serving: ~43 g protein, ~10 g net carbs.

Honey Mustard Chicken (sugar-free)
Sweet-tang sauce, sticky edges, no honey needed.
Serves: 4
Ingredients:

1 1/2 lb chicken thighs (boneless, skinless)
1/4 cup Dijon mustard (no sugar)
2 tbsp sugar-free sweetener (monk fruit blend)
1 tbsp apple cider vinegar
1 tsp garlic powder
12 oz Brussels sprouts, halved
2 tbsp olive oil
Directions:
Heat oven to 425 F, toss Brussels sprouts with oil and salt, spread on pan.
Whisk mustard, sweetener, vinegar, garlic, coat chicken, place on pan.
Bake 22 to 28 minutes, until chicken hits 165 F.
Low-carb, sugar free notes: If your mustard is sharp, add 1 tbsp mayo to soften the bite.
Estimated macros per serving: ~38 g protein, ~9 g net carbs.

Pork and ribs with big Southern flavor (pork chops, tenderloin, dry rub ribs)

Barbecue Pork Chops (sugar-free glaze)
Sticky BBQ taste, but it’s all spice, vinegar, and no-sugar sauce.
Serves: 4
Ingredients:

4 pork chops (about 6 oz each)
1 tbsp olive oil
1/2 cup sugar-free BBQ sauce
1 tbsp apple cider vinegar
1 tsp smoked paprika
12 oz broccoli florets
Directions:
Heat oven to 425 F, toss broccoli with oil and salt, spread on pan.
Season chops with paprika, place on pan, bake 12 minutes.
Mix BBQ sauce and vinegar, brush on chops, bake 4 to 6 minutes (145 F), rest 5 minutes.
Low-carb, sugar free notes: Choose BBQ sauce with 0 g added sugar.
Estimated macros per serving: ~42 g protein, ~8 g net carbs.

Tomato-Basil Pork Chops
Simple, bright, and saucy without added sugar.
Serves: 4
Ingredients:

4 pork chops (about 6 oz each)
2 tbsp olive oil
1 1/2 cups cherry tomatoes, halved
3 cloves garlic, minced
2 tsp Italian seasoning
2 cups zucchini, sliced
Directions:
Heat oven to 425 F, toss tomatoes, garlic, zucchini, oil, seasoning on pan.
Nestle chops into the veggies.
Bake 14 to 18 minutes, until pork hits 145 F, rest 5 minutes.
Low-carb, sugar free notes: Add fresh basil after baking for the best flavor.
Estimated macros per serving: ~41 g protein, ~7 g net carbs.

Sheet Pan Pork Tenderloin with Roasted Vegetables
Tenderloin cooks fast, so you get a true one-pan dinner.
Serves: 4
Ingredients:

1 1/2 lb pork tenderloin
2 tbsp olive oil
1 tsp garlic powder
1 tsp paprika
1 tsp kosher salt
1 lb asparagus or green beans
1 bell pepper, sliced
Directions:
Heat oven to 425 F, toss veggies with 1 tbsp oil and salt, spread on pan.
Rub pork with remaining oil and seasonings, place on pan.
Roast 18 to 22 minutes, until pork hits 145 F, rest 10 minutes, slice.
Low-carb, sugar free notes: Skip sweet glazes, the pork is flavorful with a good rub.
Estimated macros per serving: ~44 g protein, ~6 g net carbs.

Memphis Dry-Rubbed Baby Back Ribs (sugar-free)
Slow bake for tenderness, quick broil for bark.
Serves: 4
Ingredients:

1 rack baby back ribs (about 2 1/2 lb)
1 tbsp kosher salt
1 tbsp smoked paprika
2 tsp garlic powder
2 tsp onion powder
1 tsp black pepper
1 tsp cayenne (optional)
2 tbsp apple cider vinegar
Directions:
Heat oven to 275 F, remove membrane, mix rub, coat ribs.
Place ribs on a rack over a foil-lined pan, bake 2 1/2 to 3 hours.
Brush with vinegar, broil 2 to 4 minutes for a crust, watch closely.
Rest 10 minutes, slice.
Low-carb, sugar free notes: No brown sugar in the rub, the paprika and salt do the work.
Estimated macros per serving: ~46 g protein, ~2 g net carbs.

Ham and Noodle Casserole (low-carb noodles)
Creamy, salty, and filling, without floury noodles.
Serves: 4
Ingredients:

12 oz cooked ham, diced
12 oz palmini noodles, drained and rinsed
1 cup shredded cheddar
1/2 cup plain Greek yogurt
1/2 cup chicken broth
1 tsp Dijon mustard (no sugar)
2 cups cauliflower florets
Directions:
Heat oven to 400 F, mix ham, palmini, cheddar, yogurt, broth, mustard on pan.
Add cauliflower around the mix, drizzle with a little oil and salt.
Bake 20 to 25 minutes, until bubbling and browned in spots.
Low-carb, sugar free notes: For a noodle-free version, swap palmini for 4 cups riced cauliflower.
Estimated macros per serving: ~37 g protein, ~10 g net carbs.

Beef, sausage, and crowd-pleasers (steak, smashburgers, fajitas, jambalaya, nachos, quesadillas)

Meatball Sheet Pan with Yogurt Sauce (spiced turkey meatballs)
Juicy turkey meatballs with a cool, tangy sauce.
Serves: 4
Ingredients:

1 1/2 lb ground turkey
1 egg
1/4 cup grated Parmesan
2 tsp smoked paprika
1 tsp garlic powder
4 cups zucchini, chopped
1/2 cup plain Greek yogurt
1 tbsp lemon juice
Directions:
Heat oven to 425 F, mix turkey, egg, Parmesan, spices, form 16 meatballs.
Toss zucchini with oil and salt, add meatballs, bake 14 to 18 minutes (165 F).
Stir yogurt and lemon, salt to taste, drizzle on top.
Low-carb, sugar free notes: Skip breadcrumbs, Parmesan helps bind.
Estimated macros per serving: ~42 g protein, ~7 g net carbs.

Sheet Pan Flank Steak with Roasted Vegetables
Big steakhouse energy, minimal work.
Serves: 4
Ingredients:

1 1/2 lb flank steak
2 tbsp olive oil
1 tbsp Worcestershire sauce (check no added sugar)
1 tsp garlic powder
1 lb broccoli florets
1 bell pepper, sliced
Directions:
Heat oven to 450 F, toss veggies with oil and salt, roast 12 minutes.
Rub steak with Worcestershire and garlic, add to pan.
Roast 8 to 12 minutes (125 to 135 F for medium-rare), rest 10 minutes, slice.
Low-carb, sugar free notes: Slice against the grain for tenderness.
Estimated macros per serving: ~45 g protein, ~9 g net carbs.

Sausage with Peppers and Onions
Classic Southern weeknight supper, it practically cooks itself.
Serves: 4
Ingredients:

1 1/2 lb smoked sausage (no sugar added)
3 bell peppers, sliced
1 large onion, sliced
2 tbsp olive oil
1 tsp Italian seasoning
1 tsp smoked paprika
Directions:
Heat oven to 425 F, toss everything on a sheet pan.
Roast 25 to 30 minutes, stirring once, until browned.
Low-carb, sugar free notes: Watch labels, some sausages add sugar.
Estimated macros per serving: ~28 g protein, ~11 g net carbs.

Sheet Pan Jambalaya (baked, with cauliflower rice)
Jambalaya flavor, baked, without the rice overload.
Serves: 4
Ingredients:

12 oz andouille sausage, sliced
1 lb shrimp, peeled and deveined
4 cups riced cauliflower
1 bell pepper, diced
1 small onion, diced
2 tbsp olive oil
2 tbsp Cajun seasoning (no sugar)
Directions:
Heat oven to 425 F, toss sausage, pepper, onion with oil and seasoning, roast 15 minutes.
Stir in cauliflower rice, roast 10 minutes.
Add shrimp, roast 6 to 8 minutes, until just opaque.
Low-carb, sugar free notes: Keep shrimp at the end, it overcooks fast.
Estimated macros per serving: ~40 g protein, ~10 g net carbs.

Sheet Pan Smashburgers (lettuce wrap)
You still get that crusty top, even without a griddle.
Serves: 4
Ingredients:

1 1/2 lb ground beef (80/20)
1 tsp kosher salt
1/2 tsp black pepper
4 slices cheddar
1 small onion, thin sliced
8 large lettuce leaves
2 tbsp mayo (no sugar)
Directions:
Heat oven to 450 F, form 8 loose balls, place on pan with onions.
Bake 6 minutes, smash flat with a spatula, bake 4 minutes.
Broil 1 to 2 minutes for crust, add cheese to melt.
Wrap in lettuce with onions and mayo.
Low-carb, sugar free notes: Don’t overmix the meat, loose balls smash best.
Estimated macros per serving: ~38 g protein, ~3 g net carbs.

One Pan Steak Fajitas (bowls or low-carb tortillas)
Sizzling fajita taste, no cast iron needed.
Serves: 4
Ingredients:

1 1/2 lb skirt steak, sliced thin
2 bell peppers, sliced
1 onion, sliced
2 tbsp olive oil
2 tbsp fajita seasoning (no sugar)
1 lime, juiced
8 low-carb tortillas (or serve as bowls)
Directions:
Heat oven to 450 F, toss peppers and onion with oil and seasoning, roast 10 minutes.
Add steak, roast 6 to 8 minutes, toss with lime juice.
Low-carb, sugar free notes: For lowest carbs, skip tortillas and serve over shredded lettuce.
Estimated macros per serving: ~42 g protein, ~10 g net carbs (with tortillas varies).

Sheet Pan Quesadillas (low-carb tortillas)
Crispy edges, gooey middle, clean ingredients.
Serves: 4
Ingredients:

8 low-carb tortillas
2 cups cooked shredded chicken or beef
2 cups shredded cheese
1/2 cup diced green chiles
1 tsp chili powder
Directions:
Heat oven to 425 F, build 4 quesadillas on a sheet pan, press flat.
Bake 8 minutes, flip, bake 6 to 8 minutes until crisp.
Slice and serve.
Low-carb, sugar free notes: Use a meat filling with no sugary sauce.
Estimated macros per serving: ~35 g protein, ~8 g net carbs.

Sheet Pan Nachos with BBQ Pork or Chicken (pork rinds or cheese crisps)
Nachos you can actually feel good about.
Serves: 4
Ingredients:

6 oz pork rind chips (plain)
2 cups cooked pulled pork or shredded chicken
1/3 cup sugar-free BBQ sauce
2 cups shredded cheddar
1/2 cup diced pickled jalapeños
Directions:
Heat oven to 425 F, toss meat with BBQ sauce.
Spread pork rinds on pan, top with meat and cheese.
Bake 5 to 7 minutes until cheese melts, add jalapeños.
Low-carb, sugar free notes: For extra crunch, use a cheese crisp base instead of chips.
Estimated macros per serving: ~34 g protein, ~6 g net carbs.

Sausage-Hash Brown Breakfast Casserole (cauliflower swap)
Breakfast-for-dinner that hits protein hard, without potatoes.
Serves: 4
Ingredients:

1 lb breakfast sausage (no sugar)
4 cups riced cauliflower, squeezed dry
6 eggs
1/2 cup heavy cream
1 1/2 cups shredded cheddar
1 tsp garlic powder
Directions:
Heat oven to 400 F, brown sausage on the sheet pan for 8 minutes.
Stir in cauliflower, spread out.
Whisk eggs, cream, seasoning, pour over, top with cheese.
Bake 18 to 22 minutes until set.
Low-carb, sugar free notes: Dry cauliflower well so it bakes up, not watery.
Estimated macros per serving: ~39 g protein, ~6 g net carbs.

Sheet Pan Sausage and Fennel with Mushrooms
Savory, herby, and surprisingly cozy.
Serves: 4
Ingredients:

1 1/2 lb Italian sausage (no sugar)
1 fennel bulb, sliced
12 oz mushrooms, halved
2 tbsp olive oil
1 tsp Italian seasoning
Directions:
Heat oven to 425 F, toss fennel and mushrooms with oil and seasoning.
Add sausage links, roast 25 to 30 minutes, flipping once.
Low-carb, sugar free notes: Fennel gets sweet as it roasts, no sugar needed.
Estimated macros per serving: ~30 g protein, ~9 g net carbs.

Crispy Za’atar Chicken and Cauliflower (limit sweet potato)
A little earthy, a little bright, and super satisfying.
Serves: 4
Ingredients:

1 1/2 lb chicken thighs (boneless)
4 cups cauliflower florets
1 cup sweet potato, small cubes
2 tbsp olive oil
2 tbsp za’atar seasoning
1 lemon, cut into wedges
Directions:
Heat oven to 425 F, toss cauliflower and sweet potato with oil and za’atar.
Add chicken, coat with remaining seasoning, roast 25 to 30 minutes (165 F).
Squeeze lemon over before serving.
Low-carb, sugar free notes: Keep sweet potato to 1 cup total, or swap it for more cauliflower.
Estimated macros per serving: ~38 g protein, ~12 g net carbs (less with cauliflower swap).

Sheet pan Southern sides and appetizers: 10 add-ons that keep carbs in check

A good Southern sheet pan main needs a sidekick (or two). These add-ons keep the plate feeling full and familiar, but they skip added sugar and trim the starch where it matters. Use them to round out weeknight dinners, build a game-day spread, or stock the fridge with grab-and-go bites.

Veggie sides that taste rich without sugar

Oven-Roasted Corn on the Cob (or cauliflower “corn style”)
Sweet, buttery flavor without needing sugar.
Serves: 4
Ingredients:

4 ears corn, halved (or 6 cups cauliflower florets, chopped small)
2 tbsp butter, melted
1 tbsp olive oil (use with cauliflower)
1 tsp smoked paprika
1/2 tsp kosher salt
Black pepper
Directions:
Heat oven to 425 F, place corn (or cauliflower) on a sheet pan.
Toss cauliflower with oil, then drizzle butter over both options, season.
Roast corn 18 to 22 minutes (turn once), roast cauliflower 20 to 25 minutes (stir once).
Low-carb, sugar free notes: Corn is higher carb, so keep it to 1/2 ear, or go with cauliflower for everyday.

Old-School Squash Casserole (almond flour or pork rind crumbs)
Creamy, cozy, and still low-carb.
Serves: 6
Ingredients:

6 cups yellow squash, sliced
1/2 cup diced onion
2 eggs
1/2 cup sour cream
1 cup shredded cheddar
1/3 cup almond flour or pork rind crumbs
2 tbsp butter, melted
Directions:
Heat oven to 400 F, roast squash and onion 15 minutes to dry them out.
Stir in eggs, sour cream, cheddar, and half the crumbs, spread back on pan.
Top with remaining crumbs and butter, bake 15 to 18 minutes.
Low-carb, sugar free notes: Pork rind crumbs give the most “cracker topping” crunch.

Baked Vidalia Onions (butter and herbs)
Soft, savory onion “steaks” that taste rich fast.
Serves: 4
Ingredients:

2 large Vidalia onions, thick sliced
3 tbsp butter, melted
1 tsp dried thyme (or parsley)
1/2 tsp garlic powder
Salt and pepper
Directions:
Heat oven to 400 F, place onion slices on a sheet pan.
Brush with butter, season, bake 25 to 30 minutes until tender.
Low-carb, sugar free notes: Vidalias run sweeter, so stick to 1 to 2 slices per person.

Collard Greens with Bacon (oven-braised, no sugar)
All the pot-likker vibes, without babysitting a pot.
Serves: 6
Ingredients:

8 cups chopped collards
6 slices bacon, chopped
1 cup chicken broth
1 tbsp apple cider vinegar
1/2 tsp red pepper flakes (optional)
Directions:
Heat oven to 375 F, cook bacon on sheet pan 10 minutes.
Add collards, broth, vinegar, and pepper flakes, cover tightly with foil.
Bake 30 to 35 minutes, uncover 10 minutes to reduce.
Low-carb, sugar free notes: Skip the traditional pinch of sugar, vinegar does the balancing.

Copper Pennies (roasted carrots in tangy sauce, with swap)
Sweet-and-sour flavor, controlled carbs.
Serves: 6
Ingredients:

4 cups carrot coins (or turnip or radish coins)
2 tbsp olive oil
2 tbsp apple cider vinegar
1 tbsp Dijon mustard (no sugar)
1 tbsp monk fruit sweetener (optional)
1/2 tsp salt
Directions:
Heat oven to 425 F, toss carrots (or swap) with oil and salt, roast 18 to 22 minutes.
Toss with vinegar, mustard, and optional sweetener, roast 5 minutes more.
Low-carb, sugar free notes: Turnips and radishes cut carbs a lot, and still take on that tangy glaze.

Roasted Green Beans with Pecans
Crunchy edges, buttery nuts, zero fuss.
Serves: 4
Ingredients:

1 lb green beans, trimmed
2 tbsp olive oil
1/3 cup chopped pecans
1 tsp garlic powder
Salt and pepper
Directions:
Heat oven to 425 F, toss beans with oil and seasoning, spread out.
Roast 12 minutes, add pecans, roast 6 to 8 minutes more.
Low-carb, sugar free notes: Add a squeeze of lemon at the end if you want brightness.

Sheet Pan Succotash (portion-friendly, sugar free)
A classic mix, just tightened up.
Serves: 6
Ingredients:

1 1/2 cups lima beans (or 2 cups shelled edamame)
1 cup diced bell pepper
1/2 cup diced onion
1 1/2 cups zucchini, diced
2 tbsp olive oil
1 tsp smoked paprika
Salt and pepper
Directions:
Heat oven to 425 F, toss everything with oil and seasoning.
Roast 18 to 22 minutes, stirring once, until browned.
Low-carb, sugar free notes: Keep limas to a smaller share, or use edamame for fewer net carbs and more protein.

Savory snacks for game day and meal prep

Pimiento Cheese Sausage Balls (almond flour)
Meaty, cheesy bites that reheat well.
Serves: 8
Ingredients:

1 lb breakfast sausage (no sugar)
1 cup shredded cheddar
1/3 cup pimiento cheese (no sugar added)
1/2 cup almond flour
1 tsp baking powder
Directions:
Heat oven to 400 F, mix everything, roll into 20 balls.
Bake 14 to 16 minutes, until cooked through.
Low-carb, sugar free notes: Cheese adds up fast, measure it so portions stay on track.

Bacon Bow Tie Crackers (low-carb crackers or cheese crisp swap)
Salty, snacky, and made for dipping.
Serves: 6
Ingredients:

24 low-carb crackers (or 24 small cheese crisps)
12 bacon slices, halved
1/2 tsp black pepper
1/2 tsp smoked paprika
Directions:
Heat oven to 400 F, wrap bacon around crackers (or place bacon over crisps).
Bake 18 to 22 minutes, until bacon is crisp.
Low-carb, sugar free notes: Cheese crisps are the lowest-carb base and stay crunchy.

Fried Green Tomatoes (oven-baked, pork rind crumbs)
Crunchy coating, tangy tomato bite.
Serves: 4
Ingredients:

2 green tomatoes, sliced
1 egg, beaten
1 cup pork rind crumbs
1 tsp Cajun seasoning (no sugar)
Oil spray
Directions:
Heat oven to 425 F, dip tomato slices in egg, then crumbs mixed with seasoning.
Spray tops, bake 10 minutes, flip, bake 8 to 10 minutes more.
Low-carb, sugar free notes: Pork rinds give you that “fried” crunch without cornmeal.

Mini Potato Skins (zucchini boat or mushroom cap swap)
All the loaded-skin toppings, minus the spuds.
Serves: 4
Ingredients:

4 medium zucchini, halved (or 16 mushroom caps)
1 tbsp olive oil
1/2 cup shredded cheddar
4 slices bacon, cooked and crumbled
1/4 cup sour cream
2 tbsp sliced green onion
Directions:
Heat oven to 425 F, roast zucchini (cut-side up) 12 minutes (or mushrooms 10 minutes).
Top with cheddar and bacon, bake 4 to 6 minutes to melt.
Low-carb, sugar free notes: Zucchini tastes most “potato-like” when you salt it lightly after roasting.

Fried Pickle Chips (oven-baked, pork rind breading)
A crunchy, tangy snack that disappears fast.
Serves: 4
Ingredients:

1 cup dill pickle chips, patted dry
1 egg, beaten
3/4 cup pork rind crumbs
1/2 tsp garlic powder
Oil spray
Directions:
Heat oven to 425 F, dip pickles in egg, coat in seasoned crumbs.
Bake 8 minutes, flip, bake 6 to 8 minutes more.
Low-carb, sugar free notes: Dry the pickles well, it helps the coating stick and crisp.

Sheet pan Southern desserts: 10 sugar free treats with higher-protein options

Sheet pan desserts are perfect when you want something sweet for a crowd, but you still want control over sugar and portions. These keep the Southern comfort feel (fudge icing, cobbler topping, pudding layers), using monk fruit or erythritol blends, sugar-free chocolate, and no-sugar-added fruit when possible.

Dessert carbs still vary, especially with fruit. If you want lower carbs, cut smaller squares, use an almond flour crust or topping, and add protein with whey isolate or plain Greek yogurt.

Sugar free sheet pan cakes, pies, and cobblers (with clear swaps)

Texas Sheet Cake with Fudge Icing (sugar free)
Ingredients

1 1/4 cups almond flour
1/4 cup cocoa powder
2 tsp baking powder
1/2 tsp kosher salt
3 large eggs
3/4 cup monk fruit sweetener (granulated)
1/2 cup unsalted butter, melted
1/2 cup unsweetened almond milk
1/2 cup whey isolate (vanilla or chocolate)
1 tsp vanilla extract
1/2 cup sugar-free chocolate chips
1/3 cup heavy cream
Directions

Bake at 350 F for 14 to 18 minutes in a parchment-lined quarter sheet pan.
Warm chips and cream, spread as icing.
Est. macros (1/16): ~6 g protein, ~3 g net carbs.

Fresh Peach Cobbler (sugar free, lower-fruit options)
Ingredients

3 cups sliced peaches (fresh or frozen, no-sugar-added)
2 tbsp monk fruit sweetener
1 tsp cinnamon
1 tbsp lemon juice
1 cup almond flour
1/4 cup whey isolate (vanilla)
1 tsp baking powder
1 large egg
1/3 cup unsweetened almond milk
3 tbsp butter, melted
Directions

Toss peaches with sweetener, cinnamon, lemon; spread on pan.
Stir topping, dollop, bake 20 to 24 minutes at 375 F.
Lower-carb notes: Use 2 cups peaches, add 1 cup diced zucchini.
Est. macros (1/12): ~7 g protein, ~7 g net carbs.

Apple Slab Pie (sugar free)
Ingredients

2 cups diced apples (no-sugar-added canned or fresh)
1 1/2 tbsp monk fruit sweetener
1 tsp cinnamon
1 tbsp lemon juice
1 1/2 cups almond flour
1/4 cup butter, melted
1 large egg
1 tsp vanilla extract
Directions

Press crust on pan, bake 10 minutes at 350 F.
Add filling, bake 18 to 22 minutes.
Est. macros (1/12): ~5 g protein, ~8 g net carbs.

Key Lime Slab Pie with strawberry whipped cream (sugar free)
Ingredients

1 1/2 cups almond flour
1/4 cup butter, melted
2 tbsp monk fruit sweetener
1 cup plain Greek yogurt
1/2 cup heavy cream
1/3 cup key lime juice
2 tsp lime zest
1 tsp vanilla extract
3/4 cup heavy cream (for topping)
1 tbsp monk fruit sweetener (powdered)
1/2 cup diced strawberries (fresh, optional)
Directions

Bake crust 10 minutes at 350 F, cool 10 minutes.
Whisk filling, spread, chill 2 hours; whip topping, spread, add berries.
Est. macros (1/12): ~6 g protein, ~4 g net carbs.

Pecan Cobbler (sugar free)
Ingredients

1 1/2 cups chopped pecans
1/2 cup almond flour
1/3 cup monk fruit sweetener (brown-style, if you have it)
2 large eggs
1/2 cup heavy cream
2 tbsp butter, melted
1 tsp vanilla extract
Directions

Stir, spread in a greased pan, bake 18 to 22 minutes at 350 F.
Cool 15 minutes to set.
Est. macros (1/12): ~6 g protein, ~3 g net carbs.

Peach Upside-Down Cake (sugar free)
Ingredients

2 cups sliced peaches (no-sugar-added)
2 tbsp butter, melted
1 tbsp monk fruit sweetener
1 1/2 cups almond flour
1/2 cup whey isolate (vanilla)
2 tsp baking powder
1/2 tsp salt
3 large eggs
1/2 cup unsweetened almond milk
1 tsp vanilla extract
Directions

Spread peaches with butter and sweetener on pan.
Pour batter over, bake 18 to 22 minutes at 350 F, flip carefully.
Est. macros (1/12): ~9 g protein, ~6 g net carbs.

Easy sugar free bars and bite-size desserts for sharing

Fudgy Flourless Chocolate-Pecan Cookies (sheet pan)
Ingredients

1 1/2 cups sugar-free chocolate chips
2 large eggs
1/2 cup monk fruit sweetener
1/2 cup cocoa powder
1 tsp vanilla extract
1/2 cup chopped pecans
Directions

Melt chips, stir in remaining ingredients.
Spread thin, bake 10 to 12 minutes at 350 F, cool fully, slice.
Est. macros (1/16): ~4 g protein, ~3 g net carbs.

Banana Pudding (sheet pan version, sugar free)
Ingredients

2 cups cold unsweetened almond milk
1 box sugar-free vanilla pudding mix (about 1 oz)
1 1/2 cups plain Greek yogurt
2 medium bananas, thin sliced
1 1/2 cups whipped topping (sugar free)
1 cup crushed high-protein cookies (or chopped roasted nuts)
Directions

Whisk pudding with milk, fold in yogurt.
Layer on pan with bananas and whip, chill 4 hours.
Est. macros (1/12): ~8 g protein, ~12 g net carbs.
Storage: Cover and chill up to 3 days (bananas soften).

Banana Bread Pudding (low-carb bread or custard bake)
Ingredients

6 slices low-carb bread, cubed
3 large eggs
1 3/4 cups unsweetened almond milk
1/3 cup monk fruit sweetener
1 tsp cinnamon
2 medium bananas, mashed (use 1 for lower sugar)
1 tsp vanilla extract
Directions

Mix custard, toss with bread, rest 10 minutes.
Bake 25 to 30 minutes at 350 F.
Custard-only option: Skip bread, add 1 cup Greek yogurt, bake until set.
Est. macros (1/12): ~6 g protein, ~10 g net carbs.
Storage: Chill up to 4 days, reheat slices at 300 F for 8 to 10 minutes.

Strawberry Pretzel Salad (sugar free, low-carb crust swap)
Ingredients

1 1/2 cups chopped pecans (crust swap)
3 tbsp butter, melted
2 tbsp monk fruit sweetener
8 oz cream cheese, softened
1 cup plain Greek yogurt
1/3 cup monk fruit sweetener (powdered)
1 box sugar-free strawberry gelatin (about 0.3 oz)
1 1/2 cups boiling water
1 1/2 cups sliced strawberries
Directions

Bake crust 8 minutes at 350 F, cool.
Spread cream layer, chill 30 minutes.
Dissolve gelatin, cool 10 minutes, add berries, pour, chill 3 hours.
Est. macros (1/12): ~7 g protein, ~5 g net carbs.
Storage: Best within 2 days (crust stays crunchier).

Make it a full week: mix-and-match menu ideas, batch cooking, and macro tips

You’ve got a deep bench of high-protein, low-carb, sugar-free Southern sheet pan recipes here, so the trick is using them like building blocks. Think of dinner like a plate you can remix: one protein, one low-carb veggie, and one punchy sauce or topping. Keep the “extras” (cheese, nuts, oils) measured, and you can eat this way all week without feeling like you’re on repeat.

Mix-and-match day plans (so dinner stays interesting)

Here are a few sample day plans you can rotate. Swap in any main and side from this list and keep the same pattern.

Day plan 1 (seafood night)

Sheet Pan Shrimp Boil
Roasted Green Beans with Pecans
Extra: lemon wedges and hot sauce

Day plan 2 (comfort-food cravings)

Sheet Pan Smashburgers (lettuce wrap)
Old-School Squash Casserole
Extra: pickles and mustard on the side

Day plan 3 (BBQ weekend without the sugar)

Memphis Dry-Rubbed Baby Back Ribs
Collard Greens with Bacon (oven-braised)
Extra: Fried Pickle Chips for crunch

Want a simple weekly rhythm? Do seafood once, chicken twice, pork once, beef once, then use leftovers for bowls, lettuce wraps, or quesadillas.

Batch cooking that actually saves time

If you only prep once, make it count. Start with two sheet pans, and cook proteins that reheat well.

Double meatballs and freeze half after baking. Reheat from frozen at 375 F until hot in the center (165 F if poultry).
Bake ribs on Sunday, portion, then reheat on a foil-lined pan at 325 F until warmed through (145 F+), finish with a quick broil for bark.
Mix cobbler topping ahead (almond flour, sweetener, baking powder), freeze it in a bag, then sprinkle over fruit and bake when you want dessert.

For families, scale by using two pans and cooking by thickness, not the clock. Rotate pans halfway through so everything browns evenly.

Macro tips: keep it simple, stay consistent

You don’t need perfect math, just repeatable habits. Build each meal like this:

Pick one protein (chicken, shrimp, pork, beef) and aim for a palm-sized portion.
Add one low-carb veggie (green beans, cabbage, broccoli, collards). Fill at least half the plate.
Choose one sauce or topping, then measure it.
Watch cheese and nuts, they add up fast even in “low-carb” meals.
Measure oils with a spoon, not a free pour.

Reheating for crisp edges and food safety

Microwaves are fine, but sheet pan food shines in the oven. Reheat leftovers at 375 F until steaming hot, usually 8 to 12 minutes. Spread food out so it roasts, not steams. Add shrimp at the end if you’re reheating a mixed pan, since it turns rubbery fast. Keep leftovers chilled within 2 hours, and eat most cooked meals within 3 to 4 days.

Enjoy!

These high-protein, low-carb, sugar-free Southern sheet pan recipes keep the comfort-food promise, bold spice, smoky BBQ notes, and crisp roasted edges, without the extra starch or added sugar. You can hit your protein goal and still eat the foods you grew up loving, just with smarter swaps like cauliflower rice, radishes, pork rind crumbs, and no-sugar sauces.

Start simple: choose one main, one side, and one dessert. Make it tonight, then repeat with a new combo tomorrow. After a week, you’ll have a rotation that feels familiar, not restrictive, and cleanup stays easy.

Save this post for busy nights, print your favorites for the fridge, and tell me what you want next, more chicken, more seafood, or more desserts.