Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This sheet-pan turkey dinner pairs thin breast cutlets with butternut squash, Brussels sprouts and onion. Mustard, lemon and thyme add flavor, with the measured oil shared between the vegetables and turkey.
Squash needs a longer roasting interval than thin poultry, so it starts first. Use cutlets of similar thickness and two trays to keep the vegetables from forming a deep wet layer.
The turkey-breast estimate uses raw skinless meat without an added saline solution. Enhanced or pre-marinated products can contain substantially more sodium. Divide the squash and sprouts along with the turkey to keep the listed serving consistent.
Why Readers May Like It
- 1Measured portions and clear staged oven cooking.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving meal with practical cooking cues.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. Cooking water is listed for preparation, and drained water is not included.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Raw skinless turkey breast cutlets | 4 cutlets, about 5 oz each | 600 g | 684 kcal | 140 g | 0 g | 14 g |
| Butternut squash, peeled and cubed | about 4 cups | 650 g | 292 kcal | 6.5 g | 76 g | 0.7 g |
| Brussels sprouts, trimmed and halved | about 14 oz | 400 g | 120 kcal | 12.2 g | 23.8 g | 0.7 g |
| Red onion, wedges | 1 medium | 150 g | 60 kcal | 1.6 g | 14 g | 0.1 g |
| Olive oil | 2 tablespoons | 28 g | 248 kcal | 0 g | 0 g | 28 g |
| Dijon mustard | about 2 tablespoons | 30 g | 18 kcal | 1.1 g | 1.7 g | 1 g |
| Lemon juice | 2 tablespoons | 30 g | 7 kcal | 0.1 g | 2.1 g | 0.1 g |
| Garlic, minced | 2 cloves | 8 g | 12 kcal | 0.5 g | 2.6 g | 0 g |
| Dried thyme | about 1 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0.1 g |
| Black pepper | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Table salt | about 1/6 teaspoon | 1 g | 0 kcal | 0 g | 0 g | 0 g |
| Full recipe estimate | 4 servings | — | 1447 kcal | 162.2 g | 121.4 g | 44.7 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Cooking-water losses affect finished weight, not the fixed four-serving calculation.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate I earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Digital kitchen scale (paid link)
- Chef’s knife (paid link)
- Cutting board (paid link)
- Mixing bowls (paid link)
- Rimmed baking sheet set (paid link)
- Oven gloves (paid link)
- Instant-read food thermometer (paid link)
- Kitchen tongs (paid link)
Before You Start
Squash needs a longer roasting interval than thin poultry, so it starts first. Use cutlets of similar thickness and two trays to keep the vegetables from forming a deep wet layer.
Allow about 55 minutes. Components can overlap; use the doneness cues rather than the clock alone. Keep surfaces and utensils clean. The tray size, ingredient state and doneness cues matter more than an exact timer.
Prepare the oven and portions
10 minutesHeat the oven to 425°F / 220°C conventional, or 400°F / 200°C fan. Weigh the edible squash and cutlets with a digital kitchen scale (paid link). Cut squash into 3/4-inch / 2-cm cubes and halve the trimmed sprouts.
Roast the slower vegetables first
20–25 minutesToss squash, sprouts and onion with 21 g oil, salt and half the pepper. Spread on two trays from a rimmed baking sheet set (paid link) with gaps. Roast until the squash is starting to soften and sprouts show browned edges.
Coat the turkey separately
3 minutesMix mustard, lemon, garlic, thyme, remaining 7 g oil and pepper. Coat the turkey on a clean raw-poultry preparation surface. Wash hands and utensils after handling the cutlets.
Add cutlets without overlapping
2 minutesArrange the cutlets in the open areas of the trays. Move vegetables aside so each turkey piece lies flat, and keep any coating that touched raw turkey on the tray for thorough cooking.
Finish the oven cooking
10–16 minutesRoast until the cutlets are cooked through and squash is tender. Check earlier for very thin cutlets. Remove only fully cooked pieces to a clean covered plate if vegetables need extra time.
Confirm the poultry temperature
2 minutesCheck the thickest portion of each cutlet with an instant-read food thermometer (paid link). Turkey must reach 165°F / 74°C. If below that temperature, continue cooking and recheck with a clean probe.
Rest and soften any remaining squash
3 minutesRest the cooked turkey briefly. If squash still resists a fork, roast it longer while keeping turkey covered on a clean plate. Only use tray juices from food that has completed safe cooking.
Serve four balanced portions
2 minutesUse clean kitchen tongs (paid link) to share cutlets and all vegetables among four plates. Spoon fully cooked mustard-lemon juices over the portions without adding extra oil.
How to Know It Is Ready
Turkey reaches 165°F / 74°C; squash and sprouts are tender.
Moist thin cutlets with browned vegetable edges.
One quarter of all turkey, squash, sprouts and onion.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 40.6 g protein per serving.
- Vegetables and the listed grain or legume portions make this a full meal, rather than a protein-only snack.
Things to Consider
- Mustard is an allergen for some readers; packaged mustard may have other label warnings.
- Check whether turkey has added brine or seasoning. This meal is not labeled low-sodium.
Who May Enjoy This Recipe?
Sheet-pan meal planning
People looking for a practical meal with a measured grain, protein or legume component.
Home cooking
The turkey-breast estimate uses raw skinless meat without an added saline solution. Enhanced or pre-marinated products can contain substantially more sodium. Divide the squash and sprouts along with the turkey to keep the listed serving consistent.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest. Recalculate nutrition for the portion you actually eat rather than labeling an unchanged serving low-calorie.
Larger appetite
Add vegetables or another suitable accompaniment, and include those ingredients in the meal calculation.
Protein adjustments
If changing raw skinless turkey breast cutlets, check its product label and recalculate. A larger amount may also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use pumpkin flesh at the same weight, adjusting roasting time to tenderness.
- Use halved small broccoli florets instead of sprouts, adding them later if they brown faster.
Allergen Information
Mustard is an allergen for some readers; packaged mustard may have other label warnings.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when the surroundings exceed 90°F (32°C). Use shallow containers and a refrigerator at 40°F (4°C) or colder. Use cooked leftovers within 3–4 days; reheat hot leftovers to 165°F (74°C). Keep clean ready-to-eat sauces separate when that helps preserve texture.
Frequently Asked Questions
Thicker pieces need longer and may finish after the vegetables. Use the stated cutlet thickness for this example, or remove cooked vegetables while checking thicker turkey to 165°F / 74°C.
Yes. Keep prepared squash covered and refrigerated, and keep raw turkey separate. Dry the vegetables before roasting so extra surface water does not encourage steaming.
The listed ingredients provide an estimated 40.6 g protein per one quarter of the batch. Brands and portions can change this value.
Use the 2× or 3× control for gram quantities and serving count. Keep the per-serving estimate as a base guide; use larger cookware or batches and check doneness rather than multiplying the cooking time.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use the labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate I earn from qualifying purchases. The links below are paid affiliate links.
These are the tools used in the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Digital kitchen scale
Weigh the gram quantities used in the ingredient calculation.
Compare on Amazon →Paid link · opens in a new tabChef’s knife
Cut the recipe ingredients into the specified sizes.
Compare on Amazon →Paid link · opens in a new tabCutting board
Use a clean preparation surface and separate raw meat from ready-to-eat food.
Compare on Amazon →Paid link · opens in a new tabMixing bowls
Keep wet mixtures, coatings or fillings organized during preparation.
Compare on Amazon →Paid link · opens in a new tabRimmed baking sheet set
Use two roomy half-sheet pans, about 18 × 13 inches / 46 × 33 cm each, or more trays when needed; avoid deep crowded layers.
Compare on Amazon →Paid link · opens in a new tabOven gloves
Protect your hands when moving the hot tray or oven-safe pan.
Compare on Amazon →Paid link · opens in a new tabInstant-read food thermometer
Check the stated safe center temperature rather than relying on surface color alone.
Compare on Amazon →Paid link · opens in a new tabKitchen tongs
Handle the ingredient described in the method; clean after contact with raw food.
Compare on Amazon →Paid link · opens in a new tab
