Looking for an easy dinner that’s high in protein, low in carbs, and packed with flavor? This One Pan Everything Salmon & Brussels Sprouts checks all the boxes—and it comes together on one baking sheet in about 35 minutes.

With just five ingredients, this recipe keeps things simple without sacrificing flavor. The salmon is coated with Dijon mustard and everything bagel seasoning, while the Brussels sprouts roast until tender and lightly crisp around the edges. And because everything cooks on one pan, cleanup is easy, too.

Each serving provides 42 grams of protein and just 12 grams of carbohydrates, making this a satisfying option when you want a protein-rich, lower-carb meal.

Why You'll Love This Recipe

High in protein. With 42 grams of protein per serving, salmon makes this a filling and satisfying main dish.

Low in carbs. With just 12 grams of carbohydrates per serving, this is an easy way to keep your meal on the lower-carb side without relying on complicated ingredients.

One-pan simplicity. The Brussels sprouts and salmon cook together on a single baking sheet, which means less prep and less cleanup.

Big flavor, minimal ingredients. Dijon mustard and everything bagel seasoning add plenty of flavor without needing a long list of ingredients.

Recipe Notes

More Flavor: If your everything bagel seasoning doesn't contain salt, season the salmon and Brussels sprouts with salt and pepper to taste.

No Brussels Sprouts? Broccoli or cauliflower can be used instead.

No Salmon? Try another fish, such as trout.

Make Your Own Everything Bagel Seasoning: Don't have a store-bought blend? Mix together equal amounts of poppy seeds, sesame seeds, garlic powder, and dried onion flakes. Add sea salt to taste.

Leftovers: Refrigerate leftovers in an airtight container for up to three days.

One Pan Everything Salmon & Brussels Sprouts

Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 2

Ingredients

3 cups Brussels sprouts
1 tbsp extra virgin olive oil
2 tbsp everything bagel seasoning, divided
12 oz salmon fillet
2 tsp Dijon mustard

Instructions

Preheat the oven to 400°F (204°C) and line a baking sheet with parchment paper.
Add the Brussels sprouts to the pan. Drizzle with the olive oil and toss to coat. Bake for 15 minutes.
Remove the pan from the oven and season the Brussels sprouts with half of the everything bagel seasoning. Toss to coat evenly.
Place the salmon on the pan and spread the Dijon mustard evenly over the top of the fillets. Generously coat the top of the salmon with the remaining everything bagel seasoning.
Return the pan to the oven and bake for 15 to 18 minutes, or until the salmon is cooked through. Divide between plates and enjoy!

Nutrition Information

Per serving: 344 calories | 42g protein | 12g carbohydrates | 15g fat

This One Pan Everything Salmon & Brussels Sprouts is a great example of how a simple meal can check a lot of boxes at once: plenty of protein, fewer carbs, minimal prep, and plenty of flavor. Keep this one in your back pocket for those nights when you want a healthy dinner without spending a lot of time in the kitchen.

Enjoy and let us know how you liked it in the comments below!

THE MIND + BODY LAB - SAY HELLO TO A NEW WAY TO APPROACH YOUR WELLNESS

A way of learning how food, mindset, habits, lifestyle, and your body's own signals interact — so you can make choices that work for you.

Includes:

Nutrition Pathways (Mediterranean, High Protein, GLP-1 & More - recipes, meal plans & action steps)
Discovery - tools & educations to learn and experiment with. Enjoy topics from mindset (identity, self-talk, limiting beliefs, perfectionism), self-care, habits and motivation to nutrition and eating behaviors.
The Body Insight Method - Learn how to tune into your body & lifestyle to create a wellness plan that works for you.
What’s New (interactive) - A space for our coaches to post weekly topics, reflective thoughts, monthly challenges and more. This is also a place for interaction. You can comment and ask questions to learn more!
My Lab (intuitive + interactive) - Your personal space to practice what you’re learning. Check in, reflect and notice what you’re learning and what’s working (or what isn’t). Let the lab provide helpful tips and pattern recognition to support your wellness & mindset goals.

Get The Mind + Body Lab Today!

Slow Living for Fall: 25 Simple Ways to Slow Down & Savor the Season

October 1, 2026

Daily Wellness

Slow Living for Fall: 25 Simple Ways to Slow Down & Savor the Season

I love the idea of slow living. It just feels good when I think about it. And I would say that most people who attend our wellness retreats come to escape the grind of everyday life and indulge in a little bit of slow living. And as we continue diving into fall, we start to get into the season of hustle and bustle so retaining that balance is essential.

There’s something about the change of seasons that invites us to pause. I don’t know about you but I feel a different energy in the air anytime there’s a season change. As summer fades and fall begins, it can be a natural opportunity to slow down, tune in, and reconnect with what matters most.

But slow living doesn’t necessarily mean doing everything slowly. It doesn’t mean stepping away from your responsibilities, becoming less productive, or suddenly having hours of free time every day.

Slow living is more about how you experience your life than how fast you move through it.

One Pan Everything Salmon & Brussels Sprouts

Food & Nutrition

Blueberry Chia Baked Oatmeal (Gluten Free + Low Glycemic)

This Blueberry Chia Baked Oatmeal is a simple make-ahead breakfast that combines steel-cut oats, protein powder, chia seeds, flax, coconut, and blueberries for a satisfying balance of carbohydrates, protein, fiber, and healthy fats.

While oats are a source of carbohydrates, steel-cut oats are less processed than quick or instant oats and tend to have a lower glycemic impact. Pairing them with protein, fiber, and fat can make for a more balanced breakfast than eating a carbohydrate on its own.

September 30, 2026

Healthy Pumpkin Pie Tarts with Coconut Whipped Cream

These Healthy Pumpkin Pie Tarts are a fun, lighter take on classic pumpkin pie. Made with a naturally sweetened almond-cashew crust, creamy pumpkin filling, and fluffy coconut whipped cream, they’re perfect for fall gatherings, Thanksgiving, or whenever you’re craving something pumpkin-y.

They’re also individually portioned, which makes them a nice alternative to baking an entire pie.

5 Low-Carb Breakfast Recipes to Start Your Day

Breakfast can set the tone for how you feel throughout the morning. While there isn't one "right" way to build a healthy breakfast, choosing meals that are rich in protein, healthy fats, fiber-rich vegetables, and other nutrient-dense ingredients can help create a satisfying start to the day.

For some people, keeping breakfast lower in carbohydrates can also be a useful approach to managing hunger and supporting steadier energy. Pairing carbohydrates with protein, fat, and fiber may help slow digestion and can make a meal more satisfying than a breakfast centered primarily around refined carbohydrates and added sugars.

That doesn't mean carbohydrates need to be avoided. Instead, a lower-carb breakfast can be one way to emphasize protein and whole-food ingredients while giving you plenty of flexibility throughout the rest of the day.

These five low-carb breakfast recipes range from savory egg-based dishes to pancakes, so there's something for just about any morning. They're also designed to be practical, satisfying, and easy to prepare.

How Stress Can Affect Hunger and Eating Habits

Have you ever noticed that your hunger seems different when you're stressed?

Maybe you're suddenly thinking about food more often. Maybe you find yourself craving something sweet, salty, crunchy or chocolatey. Maybe your usual eating routine goes completely out the window. Or maybe stress has the opposite effect and you don't feel hungry at all.

Stress can affect everyone differently, but it can have a real impact on hunger, cravings and eating patterns.

Understanding the connection between stress and hunger can help you recognize what's happening without judging yourself for it. And once you recognize the pattern, you can start experimenting with different ways to respond.

September 24, 2026

How to Create a Wellness Room for Fitness, Relaxation & Everyday Well-Being

Homeowners interested in wellness who are remodeling often hit the same wall: they want a flexible home wellness room that supports real workouts and real downtime, but the space keeps slipping into clutter or a cold, equipment-first vibe.

Multipurpose wellness space design sounds simple until mats, weights, and recovery tools start competing with soft lighting, quiet corners, and the everyday mess of life.

The core tension is combining fitness and relaxation at home without turning one goal into the enemy of the other. With the right mindset, that room can feel easy to use, easy to reset, and built for lasting wellness.

General

Green Flags in a Wellness Retreat: What to Look For Before You Book

A beautiful destination, a gorgeous hotel and a long list of wellness activities can certainly make a retreat look appealing.

But what actually makes a wellness retreat a good experience?

Whether you're looking for a wellness retreat, healthy getaway or simply a few days away to prioritize yourself, there are a few things worth looking for before you book.

Here are some of my favorite green flags.

September 23, 2026

How the Places We Live Can Encourage Healthier Habits and More Outdoor Time

We love to blame our own weak willpower whenever we spend another weekend glued to the couch. "Starting Monday, I'll wake up at six and walk." We've all said it. But honestly? Most of the time, it’s not a discipline problem, it’s an environmental problem.

If stepping out your front door puts you right onto a noisy main road with barely enough sidewalk to stand on, you're just not going to wander around. Getting fresh air becomes this whole annoying ordeal you have to plan, pack for, and drive to. Move that exact same person over to a quiet street with actual shade and a park two minutes down the block, and the math completely changes.

Daily Wellness, Mindset & Self Care

How Self-Talk Can Help You Reach Your Wellness Goals

What if one of the most powerful tools for changing your health and well-being is something you already do all day long? You talk to yourself.

Not necessarily out loud. Most of us have a constant stream of thoughts, observations, judgments, expectations and reminders running through our minds.

The way you repeatedly talk to yourself can influence what you believe about yourself, what you pay attention to, the choices you make and the actions you take. That doesn't mean you can simply think your way into a healthier life. Positive thinking isn't a substitute for action.

But the way you think can influence the actions you're willing to take — and over time, those actions can become part of who you are.

Our Blog: The Learning Center

THE MIND + BODY LAB

One Pan Everything Salmon & Brussels Sprouts

Why You'll Love This Recipe

Recipe Notes

One Pan Everything Salmon & Brussels Sprouts

THE MIND + BODY LAB - SAY HELLO TO A NEW WAY TO APPROACH YOUR WELLNESS

WHO WE ARE

JOIN US ON INSTAGRAM